Jona Friedman began writing freelance articles for the "Sacramento Bee" in She has been a personal trainer for over nine years and holds a Bachelor of Science in exercise science from Long Beach State University. She has worked for Fzt Family Fitness, Bally Total Fitness and Golds Gym. She is also a NASM-certified personal trainer. A pear-shaped body is characterized by excess fat in the hips, butt and thighs, and is most prominent among women.
Body fat stores around the lower back do not pose the same health risk as fat accumulation around the belly, but hip and lower back fat is still a source of frustration for many dieters. The plan of attack requires vigorous exercise, but you also frim to improve your eating habits. You must engage in to reduce fat from hips overall weight-loss regimen, since spot reduction is not possible.
Tone and strengthen the muscles to reduce fat from hips your hip and lower back area. Use compound exercises, or those that work multiple muscles groups in one exercise such as lunges, squats, plie squats and leg lifts. Do four sets to reduce fat from hips 10 to 12 reps, resting very briefly between sets. Allow at least one day of recovery between strength-training workouts.
Do at least 30 to 45 minutes of cardio four days a week to increase your heart rate, burn calories and tone your hips and back at the same time. Some of the most common cardio workouts are running, elliptical training, stair climbing, reruce, swimming and jumping rope. Complete at least 30 minutes of interval training sessions, two times a week. This requires increasing the intensity to reduce fat from hips your cardio workout, then decreasing it several times.
For example, sprint for 1 minute then walk for 2 minutes. Or jump rope as fast you can for 1 minute then rest for 1 minute. Interval sessions increase your heart rate more than easy cardio sessions so they can help you burn more calories in a shorter period of time. Eliminate junk foods from your diet. These include empty calories like sodas, alcohol, fruit juices, baked goods, candies, chips and processed meats.
Instead, eat lean sources of protein like egg whites, tofu, fish and chicken. Include plant products in your diet, such as leafy greens and fresh fruits, as well as whole grains. This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels. We're here to help! Find answers to your questions in our help hils or contact our customer service team, who are available Monday-Friday 9AM - 5PM EST.
Skip to main do adios weight loss tablets work. Main Navigation Home The App Meal Ro Workouts Transformations Community Podcast Blog. How to Lose Fat Around the Hips and Lower Back by Jona Friedman About Jona To reduce fat from hips Jona Friedman began writing freelance articles for the "Sacramento Bee" in Step 1 Tone and strengthen the muscles in your hip and lower back area.
Step 2 Do at least 30 to 45 minutes of cardio four days a week to increase your heart rate, burn calories and tone your hips and back at the same time. Step Complete at least 30 minutes of interval training sessions, two times a week.
Exercises to Trim Your Hips - Health & Fitness - ModernMom
Get rid of stubborn fat from your belly, thighs and hips with these exercises. You may also want to know 8 foods that help you lose belly fat. How to Lose Fat Around the Hips and Lower Back. by Jona Friedman. About Jona Friedman. How to Lose Belly Fat at 50 Years Old; How to Get a Smaller Waist &. How to Tone Your Hips and Thighs. You can also try yoga to reduce fat and tone the muscles in your hips and thighs. Apart from reducing fat.