Exercises to Reduce Waist and Hips Fat

Exercises to Reduce Waist and Hips Fat

To maintain your body is the most difficult job. It takes an effort to reduce your weight, waist and hips but the toughest challenge is to maintain it. There are some exercises by which you can make this all possible but in order to start this and reduce waist and hips you have to reduce calories first. You waist and hips hold the look of your complete body. If they are in shape than your body will be perfect.

Exercises are gentle on the joints and spine, and really effective when it comes to strengthening and toning those feminine areas that tend to need a little more focused attention to keep in shape. However, when you work out, you need to focus on some specific exercises that

burn fat deposits from these area and shape them. Exercises will help you tone down the lower section of your body. So, you need to either hit the gym.

1. Torso Twists:

How to Do:

• Stand straight on a flat surface with your feet shoulder width apart.
• Next, twist your torso gently to the left side and then to the right while limiting the movement from your hips.
• While you are gently twisting your torso should remain upright. Be sure you are not bending at all.
• In addition, be careful not to twist too far, as you pull a muscle if you over rotate.
• Repeat 15 times on each side.

2. Seated Knee Drop:

How to Do:

• Sit on a flat surface with your knees bent and your feet flat on the floor.
• Place your hands on the floor slightly behind your hips and press your ankles together.
• Next, slowly lower both bent legs to the left, keeping them together.
• Then, contract your abdominal muscles and slowly return your legs to the center.
• Finally, slowly lower them to the right, letting your abdominal muscles do the work-not gravity.
• Continue alternating sides until you have completed 15 reps on each side.

3. Supine Vacuum:

How to Do:

• Start by lying on your back with your hips and knees flexed such that your feet are flat on the floor or bed.
• Next, exhale as much air as possible. This raises your diaphragm and, much like an empty stomach, allows for maximum contraction of the TVA.
• Lastly, pull your navel in as close to your spine as possible.
• The more your navels draws in, the more the TVA is contracting.

4. Lunges:

How to Do:

• Take two weights and hold them in each hand.
• Now stand up straight with your feet around three feet apart.
• Once you are ready, bend your knees to a 90 degree angle.
• When you are bending your knees drag your left knee towards the floor.
• Now come back to the starting position by pushing through the right heel and repeat with the right knee down.
• Repeat this for about 10 to 15 times.

5. Hip Raise:

How to Do:

• Lie straight on your back with your knees bent, hands to the sides, and feet flat on the floor.
• Now slowly raise your hips and extend the left leg while keeping your toes pointed.
• Hold this position for a few seconds and bring the leg down and place it in a 90-degree angle.
• Hold this position for a few seconds and adjust your body to centre position.
• Repeat the same 10 times while switching the legs.

6. Side To Side Bending:

How to Do:

• Stand in an erect position with your feet together.
• Lift both your hands and stretch it above your head and make sure that they are clasped together.
• Now bend your body to your left side as much as possible until you feel a strain on your right side.
• Hold in this position for 15 seconds. Now come back to the same standing position.
• Now repeat the same on the right side. Now hold this position for about 15 seconds.
• Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

7. Side Plank Knee-Tuck:

How to Do:

• Prop the body up with the left forearm while keeping the rest of the body straight, head to heel.
• Your hips should be lifted and the core tightened all the way to the shoulders.
• Keeping the torso and mid-section stable, slowly raise your right leg without changing the angle of your body.
• Bring the right knee towards the chest.
• Pause for 3 seconds then slowly return the right leg to the starting position.
• Turn to the right side and do the same for the left leg.
• Repeat this 10 to 12 times for each leg for a complete set.

8. Alternating Toe Touches:

How to Do:

• Lie on your back with your back pressed against the floor.
• Elevate one leg up in the air while slowly lifting your torso off the ground. U
• Using the opposite arm, reach over and try to touch your toe.
• Remember to exhale while perform this part of the exercise.
• Slowly begin to lower your torso and arms back down to the starting position while inhaling.
• Repeat the movement on the other side. Repeat the movement.
• Try for three sets of 30 reps on each side.

Original article and pictures take http://womensmap.com/articles/exercises-to-reduce-waist-and-hips-fat/ site