The pelvic area actually contains a number of bones, such as the ilium, ischium and pubis. Stubborn fat that builds up around these bones does not increase your risk for chronic diseases like fat a little higher up in the stomach can, but it does cause frustration. To eliminate this fat, you have to clean up your diet and get into the habit of exercising. Overall fat loss is the best way to go.
Step 1
Reduce calories to promote weight loss. Include food and liquid calories when you do your tracking. Cut back by 500 once you get your total and make this your new intake. For example, if you currently consume 2,400 calories, make your new intake will be 1,900. This will promote a 1-lb. per week weight loss.
Step 2
Select foods that are high in nutrient value. Pass on the meatball hoagies, cheese fries, doughnuts, potato chips and any other food that is high in simple sugar, saturated fat and sodium. Stick with foods like fruits, vegetables, whole grains, low-fat dairy, legumes and lean meats.
Step 3
Eat every two to three hours, starting as soon as you wake up. Keep your meals small and balance each one out with protein and complex carbs. This will keep your metabolism lifted and appetite suppressed. A chicken breast on a whole-wheat wrap with lettuce, tomato and sprouts is a meal, for example.
Step 4
Hydrate your body and save yourself calories by choosing water. Avoid beverages like soda, alcohol, slushies, fruit punch and dessert coffees, which are all high in calories. Drink water with your meals and in between them throughout the course of the day.
Step 5
Lose fat throughout your whole body by doing cardio. Choose a form that you like, such as power walking, running, rowing, stair climbing, elliptical training or biking. Work out for at least 60 minutes on four or five days a week.
Step 6
Execute weight-training exercises to increase your muscle mass. Adding muscle to your body will increase your resting metabolic rate and cause you to burn more calories when you are not moving. Target all of your major muscle groups with exercises like chest presses, upright rows, lat pulldowns, triceps dips, biceps curls and lunges. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week. Take short rest breaks in between sets to keep your heart rate up.
Step 7
Perform exercises for the areas that surround the public bone. This will improve your definition and give your pelvic area a leaner appearance. Do such exercises as leg lying raises, seated knee pullins, decline situps and bicycle maneuvers. Aim for 15 to 20 reps, do three or four sets and work out three days a week on alternating days.
References
- CNN Health; Slow and steady wins weight-loss race; Jean Weinberg; Jan. 2005
- "TIME" magazine; Debunking 10 Myths About Dieting; Dr. Nancy Snyderman; May 2009
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- University of Michigan Health System: Beginning Strength Training
Member Comments