Pelvic fat can be unsightly and difficult to shed; however, a combined approach of diet and exercise can do the trick. Forget about trying to lose fat only from your pelvic area because spot reduction is impossible. You need to reduce your overall body fat by engaging in a resistance training and cardiovascular program and eating a balanced, nutritious diet. This helps you shed fat throughout your body, including the pelvic area. Consult your doctor before starting a diet or exercise program.
Step 1
Maintain a caloric deficit by eating fewer calories than you consume, helping you burn pelvic fat. MayoClinic.com advises burning 500 to 1000 calories more than you consume each day to lose weight at the rate of 1 to 2 lbs. each week. Achieve this deficit by exercising and making smarter dietary choices.
Step 2
Perform free weight exercises like bench presses, squats and dead lifts to boost your metabolism, burn body fat and tone your pelvic area. Free weight movements recruit your muscles throughout the entire exercise range of motion, helping you burn more calories and lower your body fat. Do four sets of 15 repetitions for each exercise. Rest for 60 seconds between sets.
Step 3
Perform hanging leg raises to tone your pelvic area. Grasp a high bar with an overhand grip. Flex your hips and knees to raise your legs. Continue this movement until your hips are fully flexed. Proceed to flex your waist, moving your knees toward your shoulders to target the pelvic area. Extend your waist, hips and knees until your body is fully extended. Do four sets of 15 repetitions to target your pelvis and lower abs. Rest for 60 seconds between sets.
Step 4
Consume healthy carbohydrates like vegetables and fruit, whole grains, lean proteins like salmon, and healthy fats like natural peanut butter to lower your caloric intake and burn body fat, firming up your pelvic area. These carbs digest slowly to help keep blood sugar levels steady, preventing weight gain from insulin spikes. Lean proteins provide fuel for your muscles, helping you power through weight-training sessions. Healthy fats improve cell function and help you feel full, preventing overeating.
Step 5
Run or walk to burn more calories and firm up your physique. Cardiovascular activity improves your mood and burns fat, helping you tighten up your pelvic region. MayoClinic.com suggests 30 minutes of aerobic activity on most days of the week to expend calories and lose weight.
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