The pelvic area tends to accumulate fat more so in women than in men. Regardless of your gender, if you have a build-up of adipose tissue in this area, you know how frustrating it can be. To slim your pelvic region down, you need do fat-burning exercises while simultaneously doing weight training exercises that can tone and tighten your pelvic region.
Step 1
Run for 45 to 60 minutes to burn fat in your pelvic area. If you do not like running, do any type of cardio that gets your heart rate elevated. Indoor cycling, kick boxing, jumping rope, elliptical training, rowing, swimming, inline skating and power walking are examples. Work out three times a week on alternating days.
Step 2
Lie face-up on the ground to do pelvic tilts. Bend your knees and place your feet flat on the floor with your hands next to your sides. Curl your pelvis toward your upper body. Squeeze your lower ab muscles forcefully. Feel your lower back flatten out when you do this. Hold for a full second, release and repeat for a set of 12 to 15 reps.
Step 3
Execute a set of flutter kicks. Lie on your back with your hands under your butt and your legs lifted 6 inches off the floor. Raise your right leg up about 3 feet in the air. Lower it back to the starting point while simultaneously lifting your left leg 3 feet in the air. Keep going back and forth in a smooth motion for 12 to 15 reps.
Step 4
Perform leg circles from a face-up position on the floor. Place your hands next to your sides and lift your right leg straight up in the air so it is perpendicular to your body. Point your toes up and move your leg in a big clockwise circle. Perform 5 to 6 reps clockwise; switch directions. Do another five to six reps. Switch legs.
Step 5
Lie face-down to do plank lifts. Place your hands on the ground directly under your shoulders and place your toes on the floor shoulder-width apart. Push your body into the air and lift your hips as high as you can. Your body will form an angle at this point. Lower your hips toward the floor and look forward. Lift your hips back up and look behind you. Keep raising and lowering your hips for 12 to 15 reps.
Step 6
Stand with your feet together to do leg swings. Place your hands at your sides and lift your right foot off the floor. Swing it behind your body slightly, then swing it straight up in front of you as high as possible. Keep going back and forth for 15 to 20 reps. Switch legs.
Tips and Warnings
- Perform four to five sets of your pelvic exercises. Do them three times a week on the alternating days of your cardio.
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