10 Exercises to get Rid of Hip fat

  1. Straight Leg Raising

Lie flat on the ground with your legs together and hands beside your hips. Now raise your both the legs without bending your knees till 90 degree or wherever possible and slowly release it down. Repeat it for 10 times initially and increase the counts gradually.

Straight-Leg-Raising-for-fat-removal
  1. Cycling with both the legs

Lie flat on the ground with legs together and hands beside your hips. Now slowly raise your both the legs without bending your knees till 30 degree now bend your knees and bring your knees near your  chest and slowly straighten your knees so that the legs are in 90 degree position. Now bring your legs at 30 degree and repeat the process for 10 times.

Cycling-with-both-the-legs-for-flat-tummy
  1. Boat Pose

Lie flat on the ground with legs together, hand straight above your head. Now raise your lower as well as your upper body simultaneously and balance yourself on your buttocks and release in reverse order. Now repeat it for 10 counts.

Boat-Pose-by-shape-u-clinic
  1. Half way roll down

Sit down in long sitting position with hands joined above your head. Now roll down backward bringing your hands in the front and come back to the starting position. Repeat for 10 counts.

Half-way-roll-down-by-shape-u-clinic
  1. Planks with side drops

Start in plank position, now rotate at your waist so that the hips touch the ground and come back to the starting position and do it from the other side. Repeat for 10 counts from each side.

Planks-with-side-drops-for-flat-stomach
  1. Planks

Lie down on tummy. Now place your forearm and feet on the ground and lift your body and keep your body parallel to the ground. Maintain in this position for 10 counts.

Planks-for-weightloss
  1. Crunches

Lie down on your back with knees bent and feet placed on the ground. Interlock your fingers and keep your hands at the back of your head. Inhale and lift your back and try to come up completely, exhale and go down.

Crunches-for-hip-tuck-removal
  1. Sideward bending

Stand with legs shoulder width apart. Exhale and bend towards one side, inhale and come to starting position. Repeat from the other side.

Sideward-bending-for-fat-removal-from-stomach
  1. Alternate toe touching (Sitting position)

Sit with your legs wide spread (3-4 feet apart) and keep your back straight. Now bend from your lower back and try to touch your left feet with the right hand and vice versa. See to that your knees are straight and repeat for 10 counts from each side.

Alternate-toe-touching-by-shape-u-clinic
  1. Boat Rowing Position

Sit in long sitting position. Now exhale and bend forward and try to touch your feet, inhale and come back to starting position. Repeat for 10 counts.

Boat-Rowing-Position

THINGS YOU SHOULD KNOW ABOUT OBESITY

  • WHAT IS OBESITY?

Obesity is a medical condition that occurs when a person carries excess weight or body fat that might affect their health. a person has obesity if they have a high body mass index.

  • CAUSES

Many factors play a role in the development of obesity.

  1. Consuming too many calories
  2. Leading a sedentary lifestyle
  3. Not getting enough sleep
  4. Genetics
  5. Hormonal Imbalance
  • RISKS
  1. Cardiovascular Disease
  2. Type 2 Diabetes
  3. High Blood Pressure
  4. Arthritis
  5. Types of Cancer.
  • PREVENTION
  1. Consume less “bad” fat and more “good” fat
  2. Consume less processed and sugary foods
  3. Eat more servings of vegetables and fruits
  4. Eat plenty of dietary fiber
  5. Focus on eating low–glycemic index foods
  6. Engage in regular aerobic activity
  7. Incorporate a weight training regimen
  8. Focus on reducing daily stress