How to Get Rid of Hip Fat

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The accumulation of excess weight around the hip area is a common problem for many women. While toning this area and reducing hip fat is difficult, it is not impossible. Combining moderate intensity cardiovascular exercise with strength training most days of the week is the best way to shed unwanted weight around the hips.

Things You'll Need

• Commitment to regular exercise
• Thirty to sixty minutes per day
• Access to an exercise machine or outdoor area

Instructions

Cardiovascular Exercise

1. Plan to do some type of cardiovascular exercise five to six days a week. Incorporate at least one rest day to allow your body to recover and grow stronger.

2. Choose a variety of activities which will work your muscles in different ways. Options such as running, walking, cycling and an elliptical machine will target your lower body.

3. Warm up for about five minutes before your cardiovascular session to prepare the body for more intense activity.

4. Do the exercise you selected for 30 to 60 minutes depending on your fitness level. Longer sessions allow you to burn more calories increasing your ability to lose the fat around your hips at an increased rate.

5. After your exercise session, cool down for three to five minutes. This will allow your body to slowly return to the resting state.

6. Take time to stretch each of your major muscle groups upon completing your cardivascular workout. Ease into each stretch slowly and hold for 15 to 20 seconds.

Strength Training

1. Plan to do strength training two to three times per week. Skip at least one day between workouts to allow your body to recover and grow stronger.

2. Choose a wide variety of exercises that focus on the lower body, especially the hip area. Good choices include the leg press, squats, lunges, leg lifts, leg kick backs and the abductor/adductor machines.

3. Perform two to three sets of each exercise and choose a weight that will allow you to do 8 to 12 repetitions per set.

4. Rest only 15 to 30 seconds between sets. Moving quickly through the workout will increase your calorie burn and ability to drop excess weight.

5. Stretch each major muscle group after your strength training session. Ease into the stretch and hold for 15 to 30 seconds. Combine your stretching sessions on days when you perform cardiovascular exercise and strength training together.

Tips & Warnings

• Seek the help of a fitness professional to guide you through the correct form for your exercises . Consider doing interval training during your cardiovascular sessions to increase calorie burn. Alternate between intense bursts of activity, such as walking faster or sprinting, and lower intensity segments. Segments should last a few minutes each. Try circuit training during your strength session. Hop on a cardio machine for two to five minutes between each set or before switching exercises. A gym is not required for toning the hips. Walk or run outside and do exercises such as lunges, squats and wall sits in your home. Try mind/body classes such as yoga and Pilates to strengthen the lower body and the core. Holding the poses involved with this type of exercise will help to tone the lower body and increase flexibility.

• Don't forget to include upper body exercises in your strength training routine. You can focus on the lower body, but do exercises for the chest, back, arms and shoulders as well. Avoid sabotaging your workout efforts with your eating habits. Stick to produce, lean protein, low-fat dairy, whole grains and healthy fats to get the best results from your exercise.

Resources

• WebMD Health & Fitness: Lower Body Exercises
• SparkPeople Lower Body Exercises
• Livestrong.com Leg Exercises