How Do You Get Rid of Hip Fat?


Quick Answer

There is no way to lose fat exclusively in the hips; however, you can engage in an overall fat-loss regimen by doing toning exercises that target the hips and doing 30 to 45 minutes of cardiovascular exercise daily. Complete interval training, and avoid junk food to accelerate fat loss.

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Full Answer

  1. Target the hips with toning exercises

    Exercises such as lunges, squats and leg lifts work muscles in the hips and lower back. Complete 10 to 12 repeats of each exercise, resting briefly between the exercises. Take a day off to recover after each toning workout.

  2. Complete daily cardiovascular exercise

    Engage in at least 30 to 45 minutes of moderate-intensity cardiovascular exercise each day. Running, bicycling and elliptical training are popular forms of exercise that increase your heart rate, tone your hips and burn calories. Include interval training in your workouts at least twice a week by alternating between a couple minutes of moderate-intensity and high-intensity exercise several times during the workout.

  3. Eliminate junk food from your diet

    Junk foods, such as candy, sodas, processed foods and alcohol, contribute to weight-gain. Eliminate these foods from your diet, or eat them sparingly. Consume plenty of lean protein, such as egg whites, chicken and tofu. Dark leafy green vegetables, whole grains and fruit also contribute to a balanced diet that promotes weight loss.

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