Exercises against hip fat

For many, hip fat is a problem and not only disturbs when putting on new trousers. In the same way, many feel uncomfortable and have difficulty getting rid of excess body fat. The hip is not only a problem zone for women, but also for men.

Especially in this region, fatty tissue likes to accumulate. This is not always related to overweight. Even normal-weight and slim people can have fat deposits that are difficult to get rid of.

It is simply an unfavorable distribution of the fat tissue on the body. It is important to tighten the area of the hip fat. You can achieve this by building muscle.

Because only muscles tighten the skin and the body looks more defined. Endurance sports alone will not be effective. Nevertheless, you can take endurance sports as a support to boost the metabolism and fat burning in the entire body.

The training is supported by a balanced diet. A good mixture of all factors helps against the annoying hip fat. The strength exercises they perform 15 – 20 times with 3 – 4 series.

1) You do the exercise while standing and have an object in both hands (e.g. a ball). Your back is straight and your legs are a little more than hip-wide apart. Your knees are turned outwards and slightly bent.

However, they do not protrude over the toes but remain behind them. Now tense your buttocks and thighs and stretch your arms forward. The elbows are slightly bent and remain so.

Then turn your upper body to the side as if you wanted to pass the ball to a person behind you. Despite the rotation, make sure that your chest is stretched forward and your shoulders are pointing backwards. Keep your legs under tension and your knees turned outward.

Then change sides and repeat the procedure. 2) Lie on your side and support your upper body with your forearm. Stretch out your legs and place the upper foot on the lower foot.

Now lift your pelvis and keep it up. Only the forearm and the foot below are touching the floor. The rest is supported at the top like a line.

Hold this position. Then change sides and do the exercise again. 3) For this exercise you need a large object to lean against with your upper body (e.g. a Pezzi ball or a sofa).

We will use a sofa for our example. Place your arm and half of your upper body on the edge of the sofa. The bottom stays on the floor and the legs are bent.

Place one leg over the other and lift your arms up to your hips. Now go up with your pelvis and stretch it out forward. Hold this position for about two seconds and then slowly go down again.

The buttocks may move backwards a little when you put them down. Then go up with your pelvis and forward again. Then change legs after the repetitions.

4) You sit on the floor and lean your upper body back a little and support it with your arms. Walk so far back that you have to tense your stomach and hold it. Now lift your legs together and pull them towards your upper body.

Stretch your legs forward again, but do not put them down. Move your legs back to your upper body. Repeat the exercise.

5) Return to the same position as in number 4 and lean your upper body back. Support it again with your arms and tense your abdomen. Lift both legs again and pull them towards the upper body.

Do not stretch your legs forward this time, but to the side (spread your legs). Bend your legs to your upper body again and stretch them to the other side. You can find more exercises in the articles Exercises from Physiotherapy for the Hip, Abdomen, Legs, Buttocks, Back and Physiotherapy Exercises.

1) You sit in a squatting position. Legs are bent and both hands support the floor. Now stretch both legs explosively backwards and still support with your arms.

Then pull your legs back (movement backwards and forwards is done by jumping). The knees go towards the chest. Repeat the exercise.

The pulling up and stretching of the legs is done quickly. 2) You perform the same exercise as in number 1. You sit in a squat position and move your legs forward and backward.

Only this time the legs are moved alternately and not together. Again, the movement is done quickly.3) They lie on their backs and each have a weight in one hand. The legs are angled and you lift the arms, head and shoulders.

Stretch your arms to the side and lead them next to your thigh. Turn your head and upper body and go up again only to the end of the shoulder blades. Then change sides.

4) Standing upright, take one weight in each hand. Let the arms hang loosely to the side. The legs are hip-wide apart.

The back is straight and the chest stretched forward. Now tense the stomach. Now tilt the upper body to the side.

The stomach remains tensed. Walk up slowly with the upper body and tilt it to the other side. Of course the exercises for women can also be done by men and vice versa.

You can find more exercises in the articles Exercises from Physiotherapy for the Hip, Abdomen, Legs, Buttocks, Back and Physiotherapy Exercises. 1) The first exercise you can easily do in everyday life. This means the usual stair climbing.

This is especially suitable for warming up or for endurance training. This way the metabolism and fat burning of the whole body is stimulated. 2) You stand and have your arms bent behind your head.

You pull the thigh up and bring the elbow of the opposite arm to the thigh. Bend the leg as far as possible. Then change sides and lead the other thigh to the opposite elbow.

Turn the upper body with you. 3) Run on the spot and pull your thighs as far as possible towards your upper body. The back should remain straight and the chest stretched forward.

The shoulders are pulled back. 4) Jump on the spot and pull both knees towards the chest at the same time. The upper body leans forward.

5) The arms are slightly bent and directed forward. Throughout the exercise the back remains straight. The chest moves forward and the shoulders pull backwards.

The legs are slightly wider than hip width apart and the knees remain turned outward the whole time. Also in the exercise keep the position of the legs. Now shift your weight backwards and go down with your buttocks as if you wanted to sit down.

The upper body moves forward, yet the back remains straight. Your buttocks extend far back and you go down as far as you can. Also make sure that all your heels stay on the ground and that your front foot does not drop.

Especially in the beginning, please pay more attention to the correct execution than to going far down. Because the exercise takes time and practice. Also, the correct execution strains the whole body.

You can also attach a Theraband above the knees. Put this band under strong tension, so that in hip-wide position the outside of the hips (abductors) have to work against the tension. 6) Repeat the same exercise from number 5 and go down again with the buttocks.

Assume the correct posture and keep your back straight. The legs are apart and the knees turned outwards. Again, shift your weight backwards and your buttocks will stick out.

The straight upper body goes forward. Now bring your elbow to the opposite thigh and turn your upper body and head with it. Pay attention again to your correct posture.

Then return to the upright position with your whole body. Do the exercise again, only lead the other elbow to the other thigh. Do the exercises 5 – 8 times during pregnancy with 2 – 3 series.

Do not breathe in too deeply, but breathe in and out normally. 1) In the beginning, take a standing position and your legs are slightly more than hip-wide apart. One arm is loose and the other is lifted towards the ceiling.

The back is straight. Now tilt your upper body to the opposite side and pull the hanging arm towards the floor. Again, walk up with your upper body and let the lifted arm hang again.

Now lift the other arm towards the ceiling and tilt your upper body to the other side. 2) You are lying on the floor in supine position and have both legs in an upright position. They are hip-width apart.

The arms lie curled up next to the body. Combine the exercise calmly with breathing. When breathing in, move your pelvis upwards.

Make sure that the pelvis and the thighs form a line. Go down to the floor again during exhalation. 3) Step into the four-footed position.Breathe in and round your back during exhalation.

Walk with your head and look in the direction of your abdomen. In the inhalation, go up again with your head, look forward and make a hollow back. In the next exhalation, go back into the hunchback and look in the direction of your abdomen.

4) You sit on the floor and your feet are a little apart under your buttocks. Put both hands on your hips and look forward. Your back is straight and your chest is extended forward.

Walk up with your upper body while breathing in. Move your pelvis forward. You are now standing on your two knees, which are hip-wide apart.

The shoulders are pulled back. Again in exhalation, go down with your buttocks and sit on your feet again. This happens again in the exhalation.

5) Lie on your side and place one arm under your head. The other arm is bent in front of your body and supports your body a little bit. Both legs are stretched out.

During inhalation, spread the leg above you to the ceiling and exhale again. In exhalation, slowly go down with your leg. Further exercises can be found in the articles Pelvic floor training pregnancy and physiotherapy during pregnancy.