Fat often tends to settle in parts of your body known as "problem areas," such as the back of the arms, the belly and the hips. According to the American Council on Exercise, strength training exercises don't burn off enough calories to blast that extra fat on their own, but they are responsible for toning the muscles underneath and streamlining your physique.
Deadlift
The deadlift works the thighs, glutes and hip area. It can be easy to strain your back during the move if you don't use the proper technique, so if possible, check your form with a fitness instructor or personal trainer. Begin by standing and holding a dumbbell in each hand with arms in front of your thighs and palms facing inward. Slowly hinge from the hip flexors and lean forward, keeping your back straight and your legs as straight as you can, with just a slight bend in the knees. Let your hands drop toward the floor. If you can reach the ground with the weights, tap them there and then come up slowly, still keeping your back straight and abs tights.
Plank Twists
CNN.com and MayoClinic.com champion the plank as one of the best exercises for your midsection because it works many of the body's 29 total core muscles at once, including stabilizers around your hips. Adding a twist to the pose creates a dynamic movement that works obliques as well. Begin in plank pose, with your hands on the floor beneath your shoulders, arms straight, abs tight and legs straight out in back of you. You should be holding up your body with your hands and toes only, forming a straight line from your head to your heels. Lift your left foot and bring your left leg forward and to the right, twisting your whole body to the right to meet your left knee with your right armpit. Return to start and repeat on the other side.
Lunges
Forward, backward and side lunges all work the hips from different angles to build and strengthen lean muscles. To do a standard forward lunge, take a large step forward with your right foot. Bend both knees to about 90 degrees, lowering into the move but not letting your knees extend past your toes. Keep your torso and back straight. Pause and return to start before repeating on the other side. A back lunge is the same, but begin by taking a step backward instead of forward. For a side lunge, take a giant step out to one side and bend only that knee to about 90 degrees, sitting back and down into a squat.
Considerations
Keep in mind that if you are overweight, strength training exercises may not help you burn off enough calories to lose fat on your hips or anywhere else on your body. To do that, it's necessary to build up a "calorie deficit," ideally through regular aerobic exercise and cutting calories in your diet. Before you start any strength training routine or weight loss plan, talk with your doctor.
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