The summer may be approaching or you might want to fit into a certain pair of jeans, but you still find yourself struggling with excess weight around your pelvic area. While some people think doing countless situps or crunches will help remove lower abdominal fat, they are mistaken. The key to successfully trimming the pelvic area is to clean up your diet, burn calories and create lean muscle tissue.
Step 1
Perform 30 to 60 minutes of aerobic exercise three to four times a week. Aerobic exercise tones your muscles while burning calories to help your body lose weight. Alternate between various styles of aerobic exercise to avoid boredom or hitting a weight loss wall.
Step 2
Do interval training. Choose an aerobic exercise and alternate intervals of very slow activity with intervals of very fast activity for 20 to 30 minutes, two to three times a week. The length of each interval can be 30 to 90 seconds and is based on your fitness level and preference.
Step 3
Cut unnecessary calories from your daily diet. Reduce your intake of foods that have more than 400 calories per serving, added sugar, and more than 5 percent of the daily value of fat and saturated fat. Eat more nutritious foods like lean protein, fruits, vegetables, low-fat dairy products and whole-grain breads.
Step 4
Eat smaller portion sizes. Reduce your portions by 10 to 15 percent and eat slowly at each meal. Stop eating as soon as you no longer feel hungry and leave the table. You can also eat four to six small meals during the day to fight the urge to snack.
Step 5
Start resistance training. Two to three times a week, do resistance training for your entire body. Train your arms, legs, back, chest and stomach to increase your muscle tone and improve your metabolism. Complete at least eight to 12 repetitions for eight to 10 exercises during each session.
Tips and Warnings
- Aerobic activities like hiking, cycling, swimming and running burn the highest rate of calories per session. Although exercises such as situps and crunches won't melt the fat in your pelvic area, they are still beneficial because these exercises strengthen and tone specific muscles, explains the American Council on Exercise.
- Talk with your doctor before attempting to lose any weight or beginning a new exercise regimen.
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