Flab above the hips is a common problem spot. This fat occurs when the body is consuming more calories than it needs. The result is weight gain all over your body, including the sides of the abdominals. You can't spot reduce the flab above your hips; however, you can combine fat-burning cardiovascular exercise with abdominal toning exercises to get this problem area under control.
Fat-burning Cardio
If you want to get rid of flab above your hips, you need to burn fat all over your body, which results in side fat loss. Get the most from your cardio workouts by selecting high-intensity activities. For example, if you are 160 lbs. and you participate in a water aerobics class, you'll burn 292 calories an hour, according to MayoClinic.com. However, if you increase your intensity and swim laps, calorie-burning increases to 511 calories an hour. Other high calorie-burning activities include jogging, playing racquetball and jumping rope.
Squat with Twist
The squat with twist tones your above-hip area. Start out in a standing position. Your feet are spread about shoulder-width apart, and your arms are extended in front of your body to shoulder height. Lower your body into a squat position. At the bottom of the squat, twist your upper body to the right and back to center. Return to standing and repeat this exercise eight to 12 times on each side of your body.
Side Crunch
Another intense toning exercise for the sides of your abs is the side crunch. Start out in a kneeling position. Lean over to your right side and place your right hand on the floor. Slowly extend your left leg to hip height. Point your toes and place your left hand behind your head. Bring your upper body toward your hip. Lower to the starting position and repeat this exercise six to eight times on each side of your body.
Workout Frequency
For fat weight loss, do at least 30 minutes of cardio activity daily. You also need tummy-toning sessions at least twice weekly. Toning sessions need to last 20 to 30 minutes each. Discuss with your physician an appropriate level of activity based on your situation.
References
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- "Fitness"; Our Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women: Taking --- and Keeping --- it Off; April 2009
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MedlinePlus; Tips for Losing Weight; October 2008
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