Cellulite may be the cause of dents on your hips. Cellulite is a nicer-sounding way of describing fat that puckers under the skin, giving it a bumpy appearance. Combining a low-fat diet with an exercise program that combines cardiovascular and strength training will help get rid of excess cellulite from your hips and help lessen the appearance of dents.
Gender
Your sex and family genetics affect how visible cellulite is on your hips. The American Council on Exercise says that women are more prone to the dented and dimply appearance of cellulite because female fat storage areas are shaped like a honeycomb. The honeycomb shape makes it easier for fat to bulge than the crisscross shape of the male fat storage system. You cannot change your fat storage shape, but you can reduce the amount of fat your body stores with a daily exercise program.
Cardiovascular Exercise
The strongest weapon to eliminate your fat storage is cardiovascular exercise. Dr. Wayne Wescott, fitness research director at the South Shore YMCA in Quincy, Mass., recommends 15 to 30 minutes of daily aerobic exercise to reduce your body fat. Dr. Wescott's research participants showed fat reduction after 20 minutes of treadmill walking or running or 15 to 30 minutes of stationary cycling. Cardiovascular exercise elevates your heart and breathing rate and burns fat as the fuel source. Daily participation is the key to successful fat burning and cellulite reduction.
Strength Training
Even though strength training uses a limited amount of fat as fuel during the workout, the overall improvements to your metabolism aid in reducing fat storage. The more muscle tissue you have, the more calories your body burns throughout the day. The more calories your body burns, the fewer calories your body stores as fat. Dr. Wescott suggests five strengthening exercises for your upper body and five for your lower body. Perform weight training three days a week with a day off in between workouts. Include exercises such as pushups, pullups, arm curls, shoulder presses and arm extensions for your upper body. Include exercises such as squats, lunges, calf raises, wall sits and leg curls for your lower body.
Circuit Training
Combine your cardiovascular exercise and resistance exercises into one workout for a fat-burning circuit that burns more calories than cardiovascular or strength training exercise alone. Begin with a five-minute warmup of marching in place or climbing stairs. Perform one to three minutes of cardiovascular exercise, such as walking or running, and then perform one minute of a strengthening exercise such as pushups. Alternate cardiovascular and resistance exercises in this manner for a total of 30 minutes to burn fat and calories and to improve the look of your hips.
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