How to Get Rid of Hip Fat

By Lori Rice

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.

Cardiovascular Exercise

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.

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.

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

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.

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

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

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.

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.

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

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

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.

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