Several exercises may improve your appearance by toning your waist and hips. Too much fat around your waist gives you an "apple-shaped" body; whereas, excess fat on your hips gives you a "pear-shaped" body. While men tend to develop thick waists and women large hips, both sexes can exhibit fatty hips or waists, according to the Body Building website. Fortunately, exercises, such as stretching and yoga, can help tone and decrease the size of your hips and waist.
Twisting
Twisting exercises, such as the " hip swivel" and "back twist", may promote a slimmer waist and hips. To do the "hip swivel," begin by standing with your feet parallel -- around a hip-width apart -- your hands on your hips and your legs slightly bent, according to Chinese Holistic Health Exercises. With your back straight, gently move your hips and pelvis in a circular motion for 10 to 15 rotations in one direction and then the other. Begin the "back twist," by standing with your back straight, knees somewhat bent and feet parallel -- about a shoulder-width apart. Lightly twist your upper body and head to the right until facing behind, and then slowly turn back to the front and begin twisting to the left. Perform 10 to 15 twists per side.
Stretching
Stretching exercises can help tone the muscles in your waist to avoid an apple-shaped body. The "forward backward bend" is one of the best waist exercises you can do, according to Chinese Holistic Health Exercises. Start by standing with slightly bent knees and side-by-side feet; then, bend forward as far as possible. Return to a standing position by slowly raising your arms to the sky. As you lift your head, arch your spine. Repeat this exercise three times. In addition, the Women's Heart Foundation recommends putting your arms overhead and using your opposite arm's hand to pull your elbow gently behind your head. Lean to one side until you feel a mild stretch and keep this position for 10 to 15 seconds. Repeat on your other side.
Yoga
Several yoga exercises, such as the lunge slide and the "half moon" pose, can help prevent big hips and a pear-shaped body. Begin the lunge slide by standing with your legs a hip-width apart and placing one foot on a paper plate. Bend the opposite leg's knee and slide the paper plate sideways with your foot, while keeping your torso upright. Hold this position and then slide back. Repeat this exercise eight to nine times. To begin the "half moon' pose, stand and place one foot behind you and the other forward. Bend your front leg and place your hand diagonally on the yoga mat. Rotate your elevated hip to open it; and then practice aligning your hips in a vertical position.
Strength
According to the "Women's Health" magazine website, strength training two or more times weekly can reduce your overall body fat by roughly three percentage points in 10 weeks and can take up to 3 in. off of your waist and hips. Co-owner of a New York City gym Joe Dowdell, on "Women's Health," suggests beginning with three weight-training exercises a week that target your whole body. Additionally, top fitness professional Harley Pasternak, recommends decreasing your hips and waist through using light to heavy dumbbells and a bench three days per week, according to "Fitness" magazine.
References
- Body Building: Women, Are You Stuck With Extra Fat?
- Chinese Holistic Health Exercises: The Hip Swivel: Exercises To Slim Your Hips Couldn't Be Easier!
- Chinese Holistic Health Exercises: Abdominal Stretching and Back Stretching In One Exercise!
- Women's Heart Foundation: Stretching Exercises for Women
- Yoga Wiz: How to Reduce Fat in Hips?
- "Women's Health" Magazine: The Best Strength Training For Women
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