Effective Exercises to Reduce Hips Fat at Home

Effective Exercises to Reduce Hips Fat at Home
Hips are easily prone to fat accumulation. Therefore, it is very important to work on those area as well. To get the perfectly shaped hips, women do anything possible. From applying gels to diet, women opt for different methods to bring the curves and reduce fat accumulation from these area. 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. 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. 2. Bicycle Exercise: How to Do: Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle. 3. Hip Rotations: How to Do: Sitting on the floor or mat with your right leg out straight, place your left ankle over your right leg. Your ankle should be next to your knee. Using your left arm for balance by placing your left hand on the floor behind you. Use your upper-right arm to slowly and gently push your left knee further towards the right You should feel the stretch in your hip, as well as in your spine Switch legs and repeat the routine. 4. Butterfly Stretch: How to Do: Sit on the floor in a classic yoga stretch with both knees spread out as wide as possible and both feet touching. Ensure you keep your spine straight; you can provide much needed support for your torso by placing your hands on the ground behind you. Move the knees in a flapping motion until you feel the muscles and joints loosening. Do the dynamic motion for about eight movements then hold the position at the tightest point of the stretch. Use your hands or elbows to push down on your thighs for 30 seconds. 5. Side To Side Bending: Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape. 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. 6. Side Plank Knee-Tuck: Begin this exercise lying on your left side, with the legs straight. This workout is highly effective for persistent love handles. 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. 7. 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. 8. Reach & Catch Crunch: How to Do: Start by lying down on your back and then pull your feet in toward your torso, so that your knees are raised off the floor. Take both hands and place them on your right thigh, your shoulder blades should be slightly off the floor. Crunch your abs, pulling your hands up your right thigh until they reach your knee. Pretend as if you were catching a ball being tossed to your side. Slowly lower back to the starting position. Slide your hands over to your left thigh and repeat the movement for one to two minutes. Original article and pictures take http://womensmap.com/articles/exercises-to-reduce-hips-fat/ site