Do you think it is only your lower body that is making you look fat? It is true for most of the men and more so for women. Your lower body, including your buttocks and thighs are the places where most of the fat gets stored. In fact, they are the most popular places in your body for fat storage apart from your stomach area. The problem is that, having a heavy lower body does not only make you look fat, but also steals away the freedom to put on every kind of dress and to look fabulous in it. So, if you have heavy buttocks, that you want to shape up, taking up the right regime is obviously important. Losing the excess fat in your hips is not easy and hence if you are taking this path you need to stick to it with full enthusiasm until you achieve the desired results. This article will provide you with all the information and guidance you might need to lose weight at our buttocks/hips.
Get the right diet
While exercising is no doubt one of the most essential factors to lose weight at your hips, you just cannot underestimate the importance of the right diet. The right diet can be most effective to lose weight and when coupled with the right targeted exercises you can easily tone up your hips. So, before we move onto the exercises that can help you lose weight at your buttocks first let us take a close look at the right diet that will help you to achieve this goal.
Restrict bad fat in your diet
Fatty foods are certainly the first thing that you have to discard from your diet when you are trying to lose weight from any part of your body. Red meat works as one of the major sources of bad fat, so get rid of it in your diet as quickly as you can. Also check the amount of oil used in your daily diet. Using olive oil for cooking can also be helpful to reduce your total fat intake. Avoid the deep fried foods as well as the creams, cheese, butter and all that you already know for being filled with fats. However, do not discard all types of fats, there are good fats like Omega 3s that can be helpful to burn more fat in the body, so replace the red meat with fishes like sardines, tuna, halibut, salmon in your diet.
Watch the calorie
When you are trying to lose weight at your hips it is vital to watch your total calorie intake. You really need not to starve yourself only because you are trying to lose some extra fat from your hips, but you surely need to watch what you eat. Eating more calories than what your body actually needs is surely going to add to your body storage and when you are trying to lose, it is not certainly the best way to go. So, watch your daily calorie intake closely and opt for a diet that fills your hunger but is low in calorie. One of the thumb rules for a low calorie diet is to include more vegetables and fruits in your daily diet. So, say bye to your favorite McDonald burger as well as the bottles of soft drinks and all the chips that you love so ardently. Not giving in to your sweet and chocolate cravings is also important to control your total calorie intake.
Check your carbohydrate intake
Carbohydrates are essential for our body, but if you get more of it they will be simply stored in the body for future use adding to the total body weight. So, to lose fat from your hips, check the total carbohydrate you take in daily. Do not skip it altogether, but make sure that you do not eat more than your daily quota.
Before we get to the workout that you need to follow to tone up your hips, let us point out, even when you are on regular exercises and proper diet, increasing your total body movement during the whole day can be actually helpful to lose the fat at your hips. Avoid sitting on the chair for too long. Take small but repeated breaks, and move your body. Do never miss the scope of taking a walk or climbing the staircase. Sitting on the chair for the whole day, which is quite common for all of us working people, can be one of the primary reasons of more storage of fat in the lower body. So get moving and while opting for a standing desk might not be the whole solution of the problem, increasing your daily movement and taking short breaks from the chair can actually help.
Exercises for losing weight at your buttocks
When you are trying to lose weight from a particular part of your body it is important to opt for targeted exercises. This article will provide you with information about some exercises that will particularly target your hips and thighs helping them to lose fat and tone up. Make sure that you practice a combination of these exercises daily for 30-45 minutes. You might start with 15 minutes of workout daily and then increase it slowly over a span of a month. While doing the exercises make sure to introduce sufficient variations as practicing the same exercises in the same pattern and frequency for long will reduce their effectiveness of burning up fat.
Standing side kick
This exercise targets your glutes, outer hips and quadriceps and can be most effective to lose weight at your hips. Stand straight with your feet hip-width apart and place your hands on your waist. Now take your right leg up in the air, and try to reach a position where the leg is parallel with the floor. Hold this position for a second and then take your leg back to the floor. Repeat with the other leg to complete one set. You need to start with at least 5 sets of 3 reps.
This hip opening exercise can be ideal for toning up your hips and thighs. It gives targeted result and can be practiced to get the best hip toning effects. Stand on the floor with your feet more apart than shoulder-width and keep your spine straight. Now bend your knees at the sides and lower your body in between your legs. Try to bring your upper body parallel or as close as you can to the ground and then get back to the starting position. Repeat. You need to do pile squat at least 10 times in each set to start with.
Hip raise is another effective exercise for losing buttock fat. It targets the hip flexors, outer hips, glutes as well as the outer thighs. To do this exercise lie flat on your back and bend your knees at 90 degrees to place them firmly on the floor. Now slowly lift your hips and extend the left leg pointing it up at the ceiling of the room. Hold this position for few moments and then trace back to the starting position. Repeat with the other leg to complete one set. You need to do at least 3 sets of 5 reps at the beginning and then increase slowly as you go.
Plank leg lift
Get to the high plank position on the floor and while you are holding your body up placing your weight on your hands and toes, take the left leg 2 inches up from the floor and move it outwards till the point you can and then trace the leg back to the starting position. Repeat with the other leg to complete one set. You need to do at least 5 sets of 6 reps to start with.
Leg raise back kick
This effective exercise for losing weight at the hips targets the hip flexors, glutes as well as the outer thighs. To do this high impact exercise, get on the floor on your hands and knees. Ensure that your body weight is properly balanced. Now raise the left leg up and kick diagonally behind you. Make sure that you kick quickly and hard. Get your left leg down and repeat with the other. You can also add some weight to your legs to increase the intensity of this workout. You need to start with 5 sets of 4 repetitions.
You can lose weight from the hips quickly by practicing this particular move regularly. To do this exercise get on the floor, positioning your body on your hands and knees. Make sure that your body weight is well balanced. Keep your legs bent at 90 degrees from the knees and raise the left leg to the side. Continue raising the leg to the maximum position you can and then trace back. Repeat with the other leg to complete one set. You need to do 5 sets of 6 reps at the beginning and then increase as you go.
Asanas for losing weight at your hips
There are some asanas that can be highly effective in toning the hip muscles. Here we have included a few of them,
Naukasana or the boat pose
Lie flat on your back, keeping your hands at your sides and your feet together. Now raise your upper body as well as your feet from the ground and stretch your hands towards your feet to maintain the balance. Both your feet and upper body should be at 45 degrees from the floor. Hold this position for few moments and then get back slowly to the starting position.
The butterfly pose
This is an effective hip opening exercise that can be useful for losing extra fat from your buttocks. To do this exercise sit on the floor with your spine erect. Bend your legs at the knees and touch the heels. Pull the heels as close as possible to your body and then start moving your legs up and down in a quick motion just like the wings of a butterfly. Continue it at least for 2 minutes in a single sitting.