How to get rid of chunky hips in 3 weeks?

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ky

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

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!!

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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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What (non competitive)bikes do you recommend for a short woman?

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whit92

I am 5 foot 1. I was looking online at a 26in folding bike, but I haven't been on a bike in years, I don't know if that is too big for me. I also don't want to spend a lot of money on the bike. I would use the bike to get around my neighborhood, nothing serious.

Answer
whit

I would never suggest a folder for a rider. Short woman or tall man. Is your concern that the bike will be too big? Whether a 26 or larger wheel, they make bike for our height. They design the bike around the wheels, and then cut the tubes for the various sized riders who will ride them. The one advantage f getting a 26 inch wheel for you is the fact that it will spin up to speed easier than a larger wheel, yet still have good rolling qualities. Smaller wheels may be easier to roll up to speed, but their rolling characteristics suck.

The only reason to get a folder would be for a specific reason ... a commuter to keep on the train, a marina bike to store on a boat. It would never be my bike of choice for a serious rider. A good hybrid bike would be my bike of choice for you.

Soccerref

How can a tall man make his butt smaller?

Broken Sai

I'm relatively in shape. Just finished the lovely P90X program and happy with what I'm seeing...all cept one part.

My butt is still larger than I'd like it to be. I know some people like the larger booties, but I could use a reduction.

Are there any exercises anyone can suggest that will help me make my butt shrink? Thanks!!!

Answer
The right cardio exercise and weight training activities (like squats
and deadlifts) can make a difference in your backside and help you get
those buns of steel. Find out the best cardio and strength training
exercises for strengthening and firming up your rear.
1. Squats.
Squats are one of the best exercises you can do for your hips, butt
and thighs. Stand with feet hip-width apart and squat, keeping back
straight, abs in and knees behind your toes. Let your butt lightly
touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12
reps and add weights for more intensity.
2. Lunges. Stand in a split
stance, with feet about 3 feet apart. You want both knees to be at
about 90-degree angles at the bottom of the movement, so adjust
accordingly. Hold weights in each hand (or place a barbell behind the
neck) for added intensity. Bend the knees and lower the back knee
toward the floor, keeping the front heel down and the knee directly
over the centre of the foot. Keep the torso straight and abs in as you
push through the front heel and back to starting position. Don't lock
the knees at the top of the movement. Perform 1 to 3 sets of 10 to 16
reps according to your fitness level and goals.
3. Step Ups. For step
ups, you simply place one foot on a step or platform and push through
the heel onto the step. This is an excellent exercise for the glutes.
4. Hip Extensions. Lie on the floor with feet propped on the ball,
legs straight. Keeping abs tight, slowly lift your hips off the floor
(squeezing the buttocks) until body is in a straight line. Hold for a
few seconds and lower, repeating 10 to 15 times.
5. One-Legged Deadlifts. You should skip this exercise if you
have any back problems. To do this move, take the left leg back just a bit, lightly
resting on the toe. With the weights in front of the thighs, tip from
the hips and lower the weights as low as your flexibility allows. Keep
your back flat or with a natural arch and make sure you keep the abs
contracted to protect the back. Squeeze the glutes of the working leg
to raise back up. Do 2-3 sets of 8-12 reps.
6. Hiking. Now the
exercises listed above aren't the only strength moves for the glutes,
but we often forget that there are cardio activities that will also
engage the backside. Hiking is one of those activities and it also
burns tons of calories. Also, walking up an incline automatically gets
your glutes more involved and, if you're wearing a backpack, you're
really getting a workout. A 140-lb person burns about 390 calories in
about an hour!
7. Biking. Riding a bike is great for your heart and it
also targets almost every muscle in your hips, thighs and butt. On a
stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at
100-110 RPM for a calorie-blasting 30 minute workout. You can also try
Spinning at the gym or riding outside. Gear up to really work your
glutes! A 140-lb person burns 335 calories in 45 minutes.
8. Running. Running, like walking, is accessible, easy to learn, reduces stress,
helps in weight loss, and it makes you feel good. Plus, it really
works your butt, especially when you add a few hills to your regular
running route. A 140-lb person burns 475 calories during a 45 minute
jog.
9. Kickboxing. Kickboxing was a hot item back in the day, but it's
still a great workout. Controlled kicks work your hips, thighs and
butt while complex combinations that include punches will target your
abs to make them stronger. A 140-lb woman will burn up to 500 calories
with 45 minutes of kickboxing.
10. Walking. Walking is easy: you can do
it anywhere, anytime with no special equipment. There's no learning
curve and it's something you can incorporate all day long. If you walk
up hills, you can really target your glutes and, if you pick up the
intensity, you'll burn some of that extra flab off your buns! A 140-lb
person burns about 300 calories an hour during a brisk walk.

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