In addition to slimming your abdomen, one of the most difficult body parts to melt fat from is your hips.according to medical news today, proper exercise and diet can reduce the amount of hip fat. can’t find the reduce, can Helps burn waist fat by reducing overall body fat. If your goal is to target this area of your body, you’ve come to the right place.
Strength training is key to burning fat and losing weight, and research backs this up.A University of New South Wales study published in the journal sports medicineYou can burn about 1.4% of your total body fat just by doing strength training. Needless to say, strength training is a top priority when you’re trying to get rid of hip fat fast.
When it comes to exercise selection, choose compound movements over single-joint movements. Examples of exercises to do include hip thrusts, deadlifts, and split squats. These exercises activate more muscle groups and burn more calories overall.
Get ready to get rid of your waist fat with this fat blasting routine. Keep reading for the ultimate workout to help you shed that hip size.
For a dumbbell hip thrust, place your feet in front of you, with the dumbbell resting on your knees and your upper back on a bench or another sturdy surface. Keeping your core engaged, lower your hips toward the ground and push your heels up and down to tighten your glutes. Use the controls to come back before doing another rep. He does 3 sets of 10-15 repetitions.
This exercise begins by standing upright with dumbbells in each hand. Place the back leg on his workout bench or couch and place the other leg off the bench where he is two to three feet away. While maintaining control, lower yourself into a split squat. Your back knee should almost touch the ground. Then push your body back into a standing position, flexing your quadriceps and glutes. On each leg he does 3 sets of 10 repetitions.
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It’s deadlift time. Place the barbell in front of you. Keep your knees soft, your chest high, your hips bent back, and the barbell lowered to your thighs. Once you feel a strong stretch in your hamstrings, move your hips forward and tighten your glutes to finish the movement. Do 3 sets of 10 repetitions.
For the goblet squat, lift the dumbbells up to your chest. Bend back and squat while keeping your core engaged and your chest high. It goes up 1/4 on the way, then goes down. Finally, go through your heels and hips and stand up. Try to flex your glutes and quads as you do.Do 3 sets of 8 repetitions.
Top it off with a cardio finisher. Head to the gym stair climber. When working on this machine for the first time, step at a comfortable pace that you can maintain for at least 15-20 minutes. Once you’ve built up your endurance, feel free to increase your speed or climb for at least 30 minutes.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
