Hip, thigh and arm fat is all subcutaneous. This is the type of fat found right under the skin; it is not life threatening. To reduce this fat, you need to take an approach that involves better eating habits and exercise. Your overall objective is to lose weight throughout your entire body and tone each one of your problem areas. This takes the right blend of exercises and discipline.
Step 1
Force your body to burn stored fat for energy by reducing your calories. If you reduce your intake by 500 to 1,000 calories a day, you can lose 1 to 2 lbs. a week, according to the National Institutes of Health. Track your calories for a full day to find your starting point.
Step 2
Fill up on foods that have a low energy density. Fruits, vegetables, greens and whole grains are examples. These foods take up a lot of volume but are low in calories, according to MayoClinic.com. Avoid foods that have a high energy density like cream-filled doughnuts, cakes, cookies, wings, burgers and meatball hoagies.
Step 3
Perform a type of cardio that involves your arms and legs. Swimming, elliptical training, rowing, versa climbing and kickboxing are examples. Aim for 45 to 60 minutes of cardio and work out three days a week on alternating days.
Step 4
Execute a set of squat jumps. Stand with your feet shoulder-width apart and lower yourself into a squat. Jump in the air as high as possible and raise your arms above your head. Land softly on the balls of your feet and repeat.
Step 5
Grab a set of dumbbells to reverse lunges with curls. Stand with your feet together and hold the weights at your sides with your palms facing in. Step back with your right foot and lower yourself down by bending your knees. Keep your upper arms tight to your sides and lift the dumbbells as you are stepping back. Stop when your palms face your chest and both knees are bent 90 degrees. Stand back up, move your feet back together and lower the weights. Repeat with your other leg and continue to alternate back and forth.
Step 6
Stand behind an exercise platform to do step-ups. Place your right foot on the platform and press down to raise your body in the air. Move your left leg forward and lift your knee up toward your chest as you do this. Hold for a second and lower your left foot back to the ground. Repeat for a set of reps and switch sides.
Step 7
Utilize two weight benches to do a set of dips. Sit on a bench with your hands by your sides and fingers wrapped underneath the edge. Prop your heels up on another bench and fully extend your arms. Lower your butt down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up and repeat.
Step 8
Perform a set of reverse curls with dumbbells. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing your body. Keep your upper arms tight to your sides and raise the weights up until your palms face forward. Lower the weights back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and do three or four sets of your weight-training exercises. Work out three days a week on non-cardio days.
Things You'll Need
- Dumbbells
- 2 weight benches
- Exercise platform
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