Hip and thigh fat tends to build up more in women then men. This gives the body what's known as a pear shape. Although this lower body fat is not as dangerous as abdominal fat, it can still cause self-esteem issues. An elliptical is a low-impact cardiovascular machine that not only improves heart and lung health, but also contributes to leaner hips and thighs. This machine is activated by moving the body in a cross-country skiing motion.
Function of the Elliptical Trainer
Once you step onto the elliptical and start gliding, you are performing aerobic exercise. This type of training raises your heart rate and causes you to lose weight. Being that weight is lost through your body as a whole, your hips and thighs become thinner.
Time Devoted to Training
Having discipline is important for burning fat. If you work out on the elliptical trainer every so often, you will not burn much fat on your hips and thighs. Your are better off following a dedicated schedule. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for the best weight loss results.
Muscle Engagement
An elliptical workout activates multiple muscles in the upper and lower body. The glutes, tensor fascia latae, quadriceps and hamstrings are the muscles of the thighs and hips. The elliptical works all of these muscles, which will give them a tighter, more toned look. You also work the latissimus dorsi in the back, triceps on the back of the arms and deltoids on the shoulders.
Interval Effect
Interval training is an exercise method that involves alternating your intensity back and forth from high to low. Doing this on the elliptical will speed up your fat loss progress (See Reference 2). Start your workouts with a light warm-up, then follow a 1-to-2 ratio of high to low intensity for the rest of your session. For example, glide fast for 30 seconds and glide slow for 60. Ellipticals also come equipped with a resistance adjustment. Feel free to turn it up for your high-intensity bouts and turn it back down for your low-intensity bouts.
Metabolism of Exercise
Any time you perform exercise, your metabolism stays elevated when you are finished. This causes you to burn more calories around the clock and further lean out your hips and thighs. The harder you train on the elliptical, the higher you will boost your metabolism.
Tips About Form
Using bad form on the elliptical will compromise your progress and increase your chances of developing muscle imbalances. While you glide, keep your shoulders back, eyes looking forward and abs tight. Position your hands about chest-high on the poles and fully activate your leg muscles.
Caloric Intake
To achieve fat loss on your hips and thighs, you need to take a look at your diet. If you consistently overeat, all the work you do on the elliptical will be canceled out. The best approach is to reduce your daily intake to further create a caloric deficit. A 500-calorie reduction below your normal, needed amount will promote about 1 lb. of weight loss a week.
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