How to Lose Fat Around the Hips and Lower Back

A pear-shaped body is characterized by excess fat in the hips, butt and thighs, and is most prominent among women. Body fat stores around the lower back do not pose the same health risk as fat accumulation around the belly, but hip and lower back fat is still a source of frustration for many dieters. The plan of attack requires vigorous exercise, but you also have to improve your eating habits. You must engage in an overall weight-loss regimen, since spot reduction is not possible.

Tone and strengthen the muscles in your hip and lower back area. Use compound exercises, or those that work multiple muscles groups in one exercise such as lunges, squats, plie squats and leg lifts. Do four sets of 10 to 12 reps, resting very briefly between sets. Allow at least one day of recovery between strength-training workouts.

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Do at least 30 to 45 minutes of cardio four days a week to increase your heart rate, burn calories and tone your hips and back at the same time. Some of the most common cardio workouts are running, elliptical training, stair climbing, bicycling, swimming and jumping rope.

Complete at least 30 minutes of interval training sessions, two times a week. This requires increasing the intensity during your cardio workout, then decreasing it several times. For example, sprint for 1 minute then walk for 2 minutes. Or jump rope as fast you can for 1 minute then rest for 1 minute. Interval sessions increase your heart rate more than easy cardio sessions so they can help you burn more calories in a shorter period of time.

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Eliminate junk foods from your diet. These include empty calories like sodas, alcohol, fruit juices, baked goods, candies, chips and processed meats. Instead, eat lean sources of protein like egg whites, tofu, fish and chicken. Include plant products in your diet, such as leafy greens and fresh fruits, as well as whole grains.