Losing inches off your hips can only be achieved by losing overall body weight. Because you cannot spot reduce areas of the body, you must lose overall body fat, which will trim the fat around your hips. To lose weight, you need to burn calories by exercising on a regular basis and reduce your caloric intake by eating a diet of low-calorie, low-fat foods. As you are losing weight, you can do specific exercises aimed at toning the area around your hips.
Incorporate at least 30 minutes of cardio into your day. This includes anything from walking, jogging, swimming, rollerskating or playing your favorite sport. Anything that gets your heart rate up for at least 30 minutes will help you burn calories and lose body fat.
Replace foods high in sugars, saturated fats and refined flour with whole grains, fruits and vegetables. These healthy food choices aid in digestion, increase your metabolism and reduce your desire for unwanted snacking. Fruits and vegetables are also good sources of vitamins, which will give you added energy for exercising.
Replace sugary beverages with water. Water will not only keep you hydrated during exercise, but it also flushes unwanted toxins from the body and keeps your digestive tract functioning properly. This is important for weight loss.
Do the hip raise exercise. Lie with your back on the floor, knees bent and feet on the floor. Slowly lift your hips and extend your right leg, pointing your toes to the wall in front of you. Hold for two seconds. Extend your right leg to your right side at a 90-degree angle. Hold for two seconds. Return your leg to the center and lower to your starting position. Repeat with your left leg. Alternate doing 10 repetitions on each side.
Jump side to side. Begin by standing with your hands on your hips and feet together. Hop 3 feet to your left, landing on your left foot with your knee slightly bent. Slowly bring your right foot to the floor next to your left foot. Repeat on your right side. Do 10 on each side.
Perform the standing side kick exercise. Begin by standing with your feet shoulder-width apart. Slowly lift your right leg to hip height on your right side, keeping your knee facing forward and inner thigh parallel to the floor. Hold this position for two seconds and lower to your starting position. Do 20 repetitions and then repeat with your left leg.
Items you will need
- ✓ Comfortable clothing
- ✓ Athletic shoes
- Healthy weight loss is considered 1 to 2 pounds per week. At this rate, you are more likely to keep the weight off for the long-term. Following a healthy diet and exercise program will not only give you the results you are looking for but will also give you a number of other health benefits such as reducing your risk for heart related problems.
- Contact your doctor before beginning any diet or exercise program.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.