In addition to slimming the tummy, one of the most difficult parts of the body to melt fat is the hips. According to today’s medical news, it is possible to decrease the amount of hip fat you have just with the right exercise and diet regimen. You can’t spot reduce, but you they can reduce your overall body fat, which in turn will help you burn fat on your hips. So if your goal is to focus on this area of your body, you’ve come to the right place. We have selected the ultimate workout to get rid of hip fat fast, just for you.
strength training is key when it comes to burn fat and lose weight—and research backs this up. according to a to study from the University of New South Wales, which was published in the journal Sports medicine, you can burn about 1.4% of your total body fat simply by doing strength training exercises. It goes without saying that when you’re looking to get rid of hip fat fast, strength training should be a priority.
When it comes to exercise selection, opt for compound movements over single-joint movements. Examples of exercises you should do include hip thrusts, deadlifts, and split squats, as they activate more muscle groups and burn more calories overall.
Now get ready to get rid of hip fat with this fat burning routine. Read on for the ultimate workout that will help you reduce the size of your hips, and then don’t miss it. The 5 best exercises to reduce belly fat for good, says a trainer.
For the dumbbell hip thrust, place your upper back on a bench or other sturdy surface with your feet in front of you and a dumbbell in your lap. Keeping your core tight, lower your hips toward the ground, then drive through your heels to push up, squeezing your glutes hard at the top. Using control, go back down before performing another repetition. Perform three sets of 10 to 15 repetitions.
This exercise begins with you standing, holding a dumbbell in each hand. Place your back foot on an exercise bench or couch, and step out with your other foot about two to three feet from the bench. Maintaining control, lower your body into a split squat; the back knee should almost touch the ground. Then push your body back to a standing position, flexing your quads and glutes as you do so. Perform three sets of 10 repetitions on each leg.
It’s deadlift time. Place a bar in front of you. Keeping your knees soft and your chest up, lean your hips back, lowering the bar down your thighs. Feel a solid stretch in your hamstrings, then move your hips forward, squeezing your glutes to complete the movement. Perform three sets of 10 repetitions.
Hold a dumbbell against your chest to do the goblet squat. Keep your core tight and your chest high as you rotate your hips back and lower into a squat. Go back up 1/4 of the way, then back down. To finish, drive through your heels and hips to return to a standing position. Be sure to flex your glutes and quads as you do this. Perform three sets of eight repetitions.
Let’s finish with a cardio finisher. Head over to the stair climber at your gym. If you are working on this machine for the first time, move at a comfortable pace that you can sustain for at least 15 to 20 minutes. When your stamina builds, feel free to speed up or climb for a minimum of 30 minutes.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
