Your pelvic area consists of the hips and lower abdomen. It can be troublesome to get rid of fat from this area, because it is surrounded by adipose tissue. According to Science Daily, adipose tissue is responsible for storing energy in the form of fat as well as providing a protective and cushioning layer for your internal organs. While it's not possible to spot-treat fat, combining specific exercises with aerobic fitness will help strengthen and tighten your pelvic area as well as help you lose overall body fat. Consult your doctor before starting an exercise regimen.
Aerobic Exercise
Increasing your level of aerobic activity by including cardiovascular exercises, such as running, swimming, walking or biking, can help boost your overall fat-loss efforts. Additionally, implementing short-period interval training can help increase your metabolism and burn fat more quickly. According to personal trainer Christian Finn, short periods of high-intensity exercise, alternating with short periods of rest, can help burn fat more effectively than consistently exercising at a low-intensity level for a long period of time.
Camel Pose
According to Yoga Wiz, the camel pose is beneficial for toning the pelvic and abdominal area. To perform this pose, get on your knees on the floor with your thighs and torso straight, and your neck aligned with your spine. As you exhale, slowly lean backward, arching your back and bringing your hands down the backs of your thighs to meet your feet. Hold your heels and breathe slowly and deeply. Hold this pose for 30 seconds, then gently release and bring your body back to an upright position.
Supine Reverse Crunches
Reverse crunches help tone your entire pelvic area. According to the American Council on Exercise, this exercise targets your rectus abdominus, transverse abdominus and oblique muscles. Lie on your back with your knees bent. Exhale and contract your abdominal muscles to raise your feet off the floor. Bring your knees to a 90-degree angle with the floor. If possible, contract your abdominal muscles even more to raise your hips and curl your spine, as though you are trying to touch your knees to your nose. Hold this position for a few seconds, then gently curl your body back down to the floor.
Pilates Hip Lifts
This Pilates exercise requires a stability or exercise ball. According to Women Fitness, hip lifts help strengthen the entire abdominal area as well as your hips and thighs. Lie on the floor with your legs straight and your feet resting on the top of your stability ball. Slowly inhale and lift your hips. Bend your knees, pulling the ball in toward your body. Exhale and push the ball away from your body, bringing your legs back to a straight position while keeping your hips raised off the floor. Perform 10 repetitions of this exercise.
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