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Help! Need to get rid of my chunky hips. I am a pear shaped girl and I never fit in. Help please. Thanks
Answer
How to Get Rid of Saddlebags
Fat that settles in over your hips, thighs and buttocks forms what some refer to as saddlebags. While genes certainly play a role, you can learn how to get rid of saddlebags through diet and exercise. By targeting your saddlebags with specific exercises, you may be able to get rid of them or at least minimize their appearance.
Steps
1 Stop overeating and maintain a healthy, low-calorie diet. Make sure most of your calories come from unprocessed fruits, vegetables and whole grains.
2 Blast away saddlebags with cardio exercise. To loose weight, you must burn more calories than you consume. While walking is fine, it does not burn as many calories as heart-pumping dance workouts or even a walk-jog combination.
Start biking or check out a spinning class at your local exercise club. Working on an elliptical machine is also a good exercise for getting rid of saddlebags. Not only do these exercises burn calories, they build muscle to firm up any flab around the buttocks and hips.
Burn at least 400 calories 5 times a week. You may need to work up to this goal, so don't push yourself too hard if you can't sustain that level of activity in the beginning.
3 Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat.
4 Do step-ups using a workout bench or exercise steps. Hold a dumbbells in each hand with your arms down at your side. Step up with your right foot onto the bench and then your left foot. Step down with your right, then your left foot. Repeat 10 times. Reverse the lead foot and repeat the exercise 10 times.
Beginners should start with 2-pound weights and work up to 15 pounds in each arm. Aim for 3 to 4 sets on each foot.
5 Perform side leg raises by putting on ankle weights and holding on to a wall or piece of furniture to gain balance. Lift your right leg up straight in front of your body as far as you can. Lower your leg and repeat 10 times. Switch legs and lift 10 times. Keep your hips straight during the exercise
Aim for 3 or 4 sets on each leg.
6 Do leg lift exercises on the floor. Extend your legs and lie on your right side, with your hips stacked and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight.
Aim for 3 sets per leg. You can use resistance bands or ankle weights for a more advanced workout.
7 Modify your leg lifts by getting on your hands and knees, with your hands below your shoulders and your knees below your hips. With your knee bent, raise your left leg out to the side as high as you can. Hold it for 2 seconds and lower the leg back down. Keep your abs tight and your hips in line with your body. Repeat 10 times and switch legs.
8 Aim for 3 sets on each leg.
(Video)
Warnings
It's a good idea to get approval from your doctor before attempting an exercise routine, especially if you have pain in your lower body or if you have any disabilities.
Things You'll Need
Exercise steps
Hand weights
Ankle weights
Resistance bands
Sources and Citations
http://www.workoutsforwomen.com/exerciseqa.asp
http://blogs.webmd.com/pamela-peeke-md/2011/01/shed-your-saddlebags.html
How to Get Rid of Saddlebags
Fat that settles in over your hips, thighs and buttocks forms what some refer to as saddlebags. While genes certainly play a role, you can learn how to get rid of saddlebags through diet and exercise. By targeting your saddlebags with specific exercises, you may be able to get rid of them or at least minimize their appearance.
Steps
1 Stop overeating and maintain a healthy, low-calorie diet. Make sure most of your calories come from unprocessed fruits, vegetables and whole grains.
2 Blast away saddlebags with cardio exercise. To loose weight, you must burn more calories than you consume. While walking is fine, it does not burn as many calories as heart-pumping dance workouts or even a walk-jog combination.
Start biking or check out a spinning class at your local exercise club. Working on an elliptical machine is also a good exercise for getting rid of saddlebags. Not only do these exercises burn calories, they build muscle to firm up any flab around the buttocks and hips.
Burn at least 400 calories 5 times a week. You may need to work up to this goal, so don't push yourself too hard if you can't sustain that level of activity in the beginning.
3 Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat.
4 Do step-ups using a workout bench or exercise steps. Hold a dumbbells in each hand with your arms down at your side. Step up with your right foot onto the bench and then your left foot. Step down with your right, then your left foot. Repeat 10 times. Reverse the lead foot and repeat the exercise 10 times.
Beginners should start with 2-pound weights and work up to 15 pounds in each arm. Aim for 3 to 4 sets on each foot.
5 Perform side leg raises by putting on ankle weights and holding on to a wall or piece of furniture to gain balance. Lift your right leg up straight in front of your body as far as you can. Lower your leg and repeat 10 times. Switch legs and lift 10 times. Keep your hips straight during the exercise
Aim for 3 or 4 sets on each leg.
6 Do leg lift exercises on the floor. Extend your legs and lie on your right side, with your hips stacked and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight.
Aim for 3 sets per leg. You can use resistance bands or ankle weights for a more advanced workout.
7 Modify your leg lifts by getting on your hands and knees, with your hands below your shoulders and your knees below your hips. With your knee bent, raise your left leg out to the side as high as you can. Hold it for 2 seconds and lower the leg back down. Keep your abs tight and your hips in line with your body. Repeat 10 times and switch legs.
8 Aim for 3 sets on each leg.
(Video)
Warnings
It's a good idea to get approval from your doctor before attempting an exercise routine, especially if you have pain in your lower body or if you have any disabilities.
Things You'll Need
Exercise steps
Hand weights
Ankle weights
Resistance bands
Sources and Citations
http://www.workoutsforwomen.com/exerciseqa.asp
http://blogs.webmd.com/pamela-peeke-md/2011/01/shed-your-saddlebags.html
i do heaps of ab workouts and have a hard stomach but its still round?
hello there,
i have been trying to lose my stomach for about 2 months now!
my stomach is really hard and i do heaps of ab workouts, but my stomach is still kind of round down the bottom half ...
please help me!
i do MMA (kickboxing, boxing, jiu jitsu) 3 times a week and i use a spin bike for the other 4 days for atleast a hour
Answer
You may never have a flat abdomen because you could have spinal lordosis. Many people do and it prevents a flat abdomen because the spine curves inward (concave) in the lower T and L vertebrae pushing the belly out. It's genetic and there is no remedy. Ref: http://www.healthopedia.com/pictures/lordosis.html That's why's it important to ascertain why your abdomen is not flat and then ask your question while providing that information.
However, assuming you have a perfect spine and your problem is excess fat at the waistline, you'll need to burn the subcutaneous fat (under the skin) and the visceral fat (intraabdominal). And, because the belly is where most women add fat first, it's also where they lose it last. So, you're probably going to have to diet down to less than 10% body fat before your abs will be as exposed as possible.
"Cardio" or any kind of exercise is NOT necessary although it may help. The key to burning body fat is diet. You must get your caloric intake under control so you can create a caloric deficit (burn more calories then you consume) to lose fat. And, that has to happen with diet because you can always eat more calories than you can burn. For more on that, read my answer here --> http://answers.yahoo.com/question/index;_ylt=AlTDB0OPAGPzNFiPDNJ4QZXty6IX;_ylv=3?qid=20111013033752AA48FJG
Your abs will require a long term commitment to diet and proper eating habits to ensure you not only lose the fat from that part of the body where it's most difficult to lose, but to ensure you keep the fat away as well. Few people are up for such a stringent commitment and if you fail, it may help to remember that men really prefer women with a smooth abdomen (think belly dancer). It is one of several characteristics which men are programmed by evolution to find attractive along with ample breasts and tush, broad hips, etc. The more women look like men, the less desirable they become.
Watch this video --> http://www.youtube.com/watch?v=95xRTID478I
Good luck and good health!!
â
PS: Here are some good websites you may find useful.
⢠A MUST FOR DIETERS http://www.freedieting.com/
⢠BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
⢠BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
⢠NUTRITION DOT GOV http://riley.nal.usda.gov/
You may never have a flat abdomen because you could have spinal lordosis. Many people do and it prevents a flat abdomen because the spine curves inward (concave) in the lower T and L vertebrae pushing the belly out. It's genetic and there is no remedy. Ref: http://www.healthopedia.com/pictures/lordosis.html That's why's it important to ascertain why your abdomen is not flat and then ask your question while providing that information.
However, assuming you have a perfect spine and your problem is excess fat at the waistline, you'll need to burn the subcutaneous fat (under the skin) and the visceral fat (intraabdominal). And, because the belly is where most women add fat first, it's also where they lose it last. So, you're probably going to have to diet down to less than 10% body fat before your abs will be as exposed as possible.
"Cardio" or any kind of exercise is NOT necessary although it may help. The key to burning body fat is diet. You must get your caloric intake under control so you can create a caloric deficit (burn more calories then you consume) to lose fat. And, that has to happen with diet because you can always eat more calories than you can burn. For more on that, read my answer here --> http://answers.yahoo.com/question/index;_ylt=AlTDB0OPAGPzNFiPDNJ4QZXty6IX;_ylv=3?qid=20111013033752AA48FJG
Your abs will require a long term commitment to diet and proper eating habits to ensure you not only lose the fat from that part of the body where it's most difficult to lose, but to ensure you keep the fat away as well. Few people are up for such a stringent commitment and if you fail, it may help to remember that men really prefer women with a smooth abdomen (think belly dancer). It is one of several characteristics which men are programmed by evolution to find attractive along with ample breasts and tush, broad hips, etc. The more women look like men, the less desirable they become.
Watch this video --> http://www.youtube.com/watch?v=95xRTID478I
Good luck and good health!!
â
PS: Here are some good websites you may find useful.
⢠A MUST FOR DIETERS http://www.freedieting.com/
⢠BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
⢠BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
⢠NUTRITION DOT GOV http://riley.nal.usda.gov/
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