To get rid of fat on your hips, stomach and legs, you must lose weight from your whole body. Losing weight is a simple equation based upon balancing the number of calories you consume with the number of calories you expend. If you want to get rid of fat in specific areas of your body, you need to count the number of calories you eat and combine cardiovascular exercise with muscle strengthening aimed at the muscles underneath your problem areas.
Hips
Step 1
Kneel with your hands directly beneath your shoulders and your knees directly beneath your hips. Slowly extend your right arm straight out above your head at the same time you lift your straight left leg behind until your body forms a straight line from finger to toe. Balance in this position for two counts before slowly lowering down to the starting position and repeating on the other side.
Step 2
Lie on your back with your knees bent and your feet about hip-width apart. Press your hips up off the ground until your body is straight from your knees to your shoulders. Hold in this position for two counts before slowly lowering your rear end back down to the ground.
Step 3
Stack your legs on top of each other as you lie on one side with your head resting on your bottom arm. Lift your top leg up about 18 to 24 inches, keeping your knee pointing forward. Slowly lower your leg back down, but do not allow your legs to touch in between reps.
Stomach
Step 1
Place your lower back on a stability ball and lie back with your head and shoulders off the ball. Your feet should be shoulder-width apart on the ground. Crunch up slowly by contracting your abdominal muscles, and then lower back down slowly.
Step 2
Lie on the ground with your feet elevated and your knees bent to a 90-degree angle. Curl your hips off the ground toward your shoulders, decreasing the distance between your hip bones and your lowest rib. Slowly lower your hips back down to the ground.
Step 3
Grab a weighted medicine ball and hold it at chest level with your elbows sticking out to the sides while sitting with your legs bent and your feet flat on the ground. Pull your abs in and lean back to a 45-degree angle. Twist slowly to the right and the left, keeping your gaze directly over the medicine ball.
Legs
Step 1
Stand with your feet hip-width apart and your toes pointing forward. Thrust your hips back into a squat, keeping your shoulders, knees and toes in a straight line. Lower until your thighs are parallel to the ground and then slowly raise back up to the starting position.
Step 2
Hold a dumbbell in each hand as if you were carrying suitcases. Place your entire foot on the exercise step and step up. Swing your free leg up into a knee lift until your thigh is parallel to the ground. Lower your free leg back down to the ground and repeat to the other side.
Step 3
Face a wall with both hands on it for support. Lift one foot off the ground, and balancing on your other foot, rise up on your toe and then lower back down. Do not allow your heel to touch the ground in between repetitions. Switch legs after one set.
Tips and Warnings
- Perform exercises in sets of 10 to 12 repetitions. Work up to three sets of each exercise.
- Consult your doctor prior to beginning any new fitness program.
Things You'll Need
- Stability ball
- Weighted medicine ball
- Dumbbells
- Exercise step
References
- Centers for Disease Control and Prevention: Caloric Balance
- American Council on Exercise: Bird-Dog
- American Council on Exercise: Glute Bridge
- American Council on Exercise: Side Lying Hip Abduction
- American Council on Exercise: Stability Ball Sit-ups/Crunches
- American Council on Exercise: Supine Reverse Crunches
Member Comments