How to get rid of side fat?

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The hips and abdomen are the places where excess fat is easily accumulated, causing the most unsightly appearance. Therefore, to reduce hip and lower belly fat, you need to have exercises and proper nutrition. Here are some suggestions on exercises to reduce hip fat for your reference.

1. Squats

Squats are an exercise that affects the muscles of the body, especially helping to reduce fat in the hips and lower abdomen. In this exercise, body weight will be an issue that you should take care of. At the beginning, your body weight is not balanced, so the movement is also difficult and you will feel tired faster.
After regular and sustained practice, the body gets used to the squats exercise, you can increase the difficulty by wearing weights on your hands. The difficulty should be increased slowly so that the body can adapt to avoid the sudden increase causing unwanted injury.
To practice the correct squats exercise and reduce hip fat you need to follow a few steps:
Prepared posture stand with feet slightly wider than shoulder width with arms outstretched to keep balance with weight exercise Hold Slowly straighten your back until your thighs and floor are parallel. Support knees support your body so that you can still see your toes from above Breathe evenly and then stand up Each time you do, you should repeat 10 to 15 times depending on the body's tolerance. Then release the muscle and rest for 15-20 seconds and then practice 2 more times.

2. Side lunge exercise

The side lunge exercise is an exercise aimed at reducing fat in the back hips and thighs. When performing the exercise you need to pay attention to the following:
Stand with feet wider than shoulder width, eyes looking straight and body tending to lean forward more. When the body is balanced, use the force from the knees to raise and lower the body so that when lowering the body, the thighs are parallel to the floor. When your thighs are parallel to the floor, hold that position for a while and then use force to push your body back to the starting position This movement can be done 12-16 times on each side alternately.

3. Exercise with the same posture as a fire extinguisher

In this exercise, each movement is directed at the buttocks and reduces the fat on your hips. This exercise will work on the muscles to make them move and burn fat. However, if your hair hurts when you practice, use a dedicated exercise mat to reduce pain.
Here are the steps to practice properly and effectively:
Bring your hands and knees to the back so that your hands and thighs are perpendicular to the floor and toes touching the floor Keep your back straight and eyes looking forward Keep your muscles balance and then raise one leg, but do not straighten it, but rotate the knee outward and hold it for a while. Hold the movement for 1-2 seconds and then lower your legs. With each leg, do 10 times

4. Exercise standing up and sitting back against the wall

The exercise standing up and sitting down with your back against the wall is like you are simulating the movement of sitting in a chair, but there will be no chair at all. Therefore, the exercise works on the lower abdominal muscles and the sides of the hips to reduce the fat in the hips and abdomen significantly.
With this movement, you will stand up straight so that your back is against the wall and your feet are about 5-10 cm away from the wall.
Then, two hands close to the hips, the fairy stood up and sat down. Stop when your feet are perpendicular to the floor and your thighs are parallel.
At the beginning you hold that position for 20 to 30 seconds gradually increasing to 60 seconds. Thanks to this, the muscles are exercised and helps the muscles to be stronger and stronger.
Finally, return to the starting position and relax the muscles.

5. Walking practice combines the elastic force of the elastic band on your legs

Walking combined with the elastic force of the elastic band is a method to help the right thigh muscles work more to create resistance. With this exercise, not only helps you reduce fat on the sides but also makes the glutes strong and healthy, creating a perfect beauty for the overall body.
Walking exercise will be divided into 2 times, one time going to the left and the next time walking back. Do the following 10 steps each time to follow the following steps:
Wrap a long rope around your ankles Beak wide and walk and close your legs Like this until you have 10 steps, then proceed to walk back Starting position This movement needs to be done 2 to 3 times for the best effect.

6. Step climbing exercise

Step climbing step is a movement that stimulates the glutes and thighs to work quite well. When performing exercises at the same time, the ability to keep balance of the body is also better.
Stand with your feet hip-width apart in front of a chair or a knee-high step. Clasp your hands together to perpendicular to your body, hold your fists about 10cm from your face. You can add weights to your hands if you want to increase the difficulty. Lift one leg on the chair and then bring the other leg up. Legs are bent down to touch the ground and then back to the original position on the step. Practice about 10 to 15 movements, then switch legs and repeat this 2 to 3 times a day.

7. Leg lift in place

The side leg raise is probably the position you've been waiting for. From this position, it has the effect of reducing fat in the hips and lower abdomen, but it is very easy to practice because you just need to lie on your side and push your legs up and down.
Although it is simple, when practicing, you need to follow the correct movement standards for the exercise to be effective:
You can lie on the exercise mat or on the mattress. angle with the floor Legs are raised using hip and pelvic muscles so that the toes point out. Raise the leg and hold for a few seconds, then lower it slowly. The exercise will force the muscles of the hips and thighs to work a lot to burn the accumulated fat.

8. Jump squats

Jump squats is an advanced exercise that uses basic squats as a premise. Not only will the exercise reduce hip fat, it will help the practitioner to have good health and endurance for better muscle mass.
Like basic squats, extend your legs shoulder width apart. Hold your weight on your heels and then slowly squat down until your thighs are parallel to the floor. When the body is balanced, jump up and return to the previous position WITH the jump, note the gentle landing so that the feet touch the ground first, then bring the weight slowly back to the heels. There are many cases where the wrong practice of landing too hard will cause long-term damage to bones and joints. After performing 10 to 12 movements, you rest for 30 seconds, stretch and then practice 2 to 3 more times.

9. Practice climbing stairs

Do you like climbing stairs in high-rise buildings? Do not abuse the elevator if the distance is not too much because climbing the stairs also helps you lose fat on both sides quite well.
Simultaneous stair climbing exercise needs steady breathing and heart rate to maintain long-term flexibility. Thus, effectively preventing the risk of cardiovascular diseases and high blood sugar.
You can practice with stairs at home, work or the gym. However, for people who are often busy, climbing stairs when commuting will be an ideal combination. You can lose weight and exercise even if you don't have time to exercise every day

10. Interval exercise with high frequency of movement

Fat on the sides and lower abdomen are stubborn fat blocks that are difficult to remove, so exercise with high frequency is required to push them. HIIT exercises or high-frequency interval training is not a bad idea if you want to see quick results in reducing hip fat.
HIIT exercises will make muscles work and burn calories and body fat effectively. Due to the high frequency of exercise, you need to combine with rest breaks to avoid overexertion, which causes muscle fatigue to affect health and psychology.
For example, if you run at a high speed for 30 seconds, you will gradually reduce the speed and walk for about 15 seconds. Or you do jump squats combined with sit-ups .....
HIIT exercises are a combination of basic exercises but faster and more seamless execution speed will make your body quickly heat up and lose fat not effective. However, to ensure safety for your health, you should practice HIIT twice a week and each time fluctuates for about 10 - 30 minutes depending on your condition.

11. Some methods of combining exercise to reduce hip fat

Exercise is an effective method of reducing hip or body fat, but our bodies are influenced by many reasons, so it is necessary to intervene and plan specifically to thoroughly prevent the formation of excess fat. No more excess fat means no overweight, obesity and cardiovascular disease, blood sugar or fatty liver ....
To achieve the highest efficiency, you need to pay attention to a healthy active lifestyle to improve. both mentally and physically.
Nutritional menu Eating is not just about filling up or providing energy to maintain life. We are entering a period of development of science and civilization. Therefore, eating and drinking is not as simple as before just to fill up. A diet that ensures adequate supply of vitamins, minerals and trace elements is a matter of concern to all of us.
Diet high in sugar and sweets is also the cause of fat gain on the sides. Therefore, a reasonable diet should be consulted by a nutritionist. On the one hand, you have enough energy to study and work, on the other hand, excess fat will not appear to cause unpleasant diseases.
Invest in sleep Sleep is a luxury for people who work. However, you have 24 hours and your organs need rest too. So when you sleep, it is also when they are eliminated from toxins and rest for an active trajectory that lasts for decades.
Quality sleep is when you wake up feeling refreshed and full of energy. In particular, according to research analysis, people need to sleep at least 8 hours a day to ensure that the body does not fall into a state of exhaustion.

Psychological control We are all racing with the times, students have to worry about studying for exams, working people are constantly trying to get better jobs and positions... However, improving quality The quality of life is followed by psychological pressures on each person.
Psychologically, we are under stress, inhibiting signaling to the central nervous system, causing the risk of headaches, cerebral blood vessel blockage, vestibular disorders .... increasing.
Moreover, stress makes us insecure, creating bad habits and sudden weight gain, causing overweight and obesity. Just like that, poor health, mental illness, and even more decline and can't be saved.
Even if life is stressful and difficult, try to give your best friend a little alone time, not much, 10-20 minutes a day to relax. You can join yoga meditation clubs or learn breathing exercises to exchange energy with the environment.
Some of you will choose to plant more trees in the work area. Several studies have investigated how the color and scent of plants affect creativity and improve psychological well-being. Therefore, always create a pleasant feeling so that the positive energy source helps you complete the work better and at the same time does not accumulate excess fat, causing unsightly body.
So reducing hip fat is an extremely difficult problem. This is also the most difficult area to lose on our body. Therefore, you need to combine healthy living habits and an effective exercise to reduce fat on both sides to prevent the accumulation of excess fat and improve the health of the body. Always remind yourself that a healthy body from the inside will have a beautiful body on the outside. If you want to be beautiful, start from the core so that beauty is maintained for a long time.

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Reference source: healthline.com