How to lose weight on the hips: the training program

How to lose weight on the hips: the training program

How to lose weight on the hips: the training program

How to Slim Your Hips: If that's your obsession, then you've come to the right place. Melarossa has in fact prepared for you a workout with exercises for the hips to shape your body and say goodbye to love handles. After all, the accumulation of fat on the hips is a very common problem, which affects men and women alike.

How to slim your hips

To combat this annoying excess of fat, as suggested by our fitness expert Giovanna Lecis, you need to use an approach based primarily on proper nutrition. In fact, healthy eating is the basis for achieving good results and building a beautiful physique. Melarossa helps you in this, showing you the way to approach a healthy and balanced diet.

To slim the hips, then, you need to follow a combined physical activity program, which allows you to shape and tone your body.

For this reason, you must do exercises aimed at toning the abdomen, alternating them with sessions of aerobic activity.

Combining aerobic exercises with exercises aimed at muscle hypertrophy is the best way to raise your metabolism.

This way you can burn more calories throughout the day.

With this workout, you finally know how to slim your hips, so that you will be fit for the swimsuit rehearsal.

Also, find out how to get rid of love handles top 10 exercises for men and women.

If you are looking for a protective mat for your physical activity, Melarossa recommends the BeMaxx branded puzzle fitness mat. Lightweight, safe, and at an excellent quality/price ratio, this mat will be the new ally of your sporting activity!

How to lose weight on the hips: training program

Melarossa has prepared for you some exercises to slim the hips, to be associated with aerobic activity sessions:

  • running
  • cycling
  • exercise bike
  • I swim
  • interval training,

Any such workout is fine on days when you won't be busy with the hips reduction program.

If you are not a trained person, you could start with our beginner running program, then move on to the intermediate one.

For training in total comfort, Melarossa recommends the Angool brand sports bra. Without underwire and made of breathable fabric, this sports bra will be the perfect choice to train at your best in total freedom!

The training program to slim the hips is based on 4 exercises aimed at strengthening the abdomen, the core, and in general the muscles that act as a corset and that allow you to make your waist slimmer. Between the various series, remember to allow 30 seconds of recovery to pass, so that you can restart at best for the next session.

Warning: before starting your training you need to make a medical-sports examination so that you can approach physical activity in complete safety and without risk to your health.

How to lose weight in the hips: exercises

1 - Crunch


Lying on your back on a mat with your legs bent, feet firmly on the ground and hands behind your neck.

Raise your torso about six to eight inches, thinking that your shoulders will rise up to chest height.

As you go up, let out the air and inhale when you return with your back to the ground.

Do 20 reps for 3 sets, interspersed with 30 seconds of recovery.

2 - Reverse Crunch

Lying with your back on the ground, hips flexed to 90 degrees and feet up high with your arms extended along your body.

Raise the pelvis a little from the ground, exhaling and bringing it back to the ground without swinging with your legs.

In this exercise, it is essential that you feel the abdomen working and not the back.

If you are looking for sports leggings for your workouts, Melarossa recommends the 3W GRT brand leggings. These leggings boast an elastic, very soft fabric and a hot/cold adjustment system ensuring optimal training conditions!

If not, stop the exercise because it means you are doing it incorrectly, probably using your hip flexors and not your abdomen.

So focus on the movement and do it best.

Do 20 reps for 3 sets, interspersed with 30 seconds of recovery.

3 - Bicycle crunch

Bicycle crunch

Lying on the ground with your hands behind your neck and your legs high.

Bring the elbow of the left arm towards the knee of the right leg, raising the shoulder well off the ground.

Continue the alternating motion in your arms and legs. Then right arm to touch left leg and so on.

Are you looking for a practical workout towel but don't know what to choose? Melarossa, in this case, I recommend the Eono branded microfiber towel. Super absorbent, quick-drying, and antibacterial, this towel with an incredible quality/price ratio will be the must-have for your workout!

The movement is similar to what you do when you ride a bicycle.

This exercise will strengthen your oblique abdominals, muscles that help you twist your torso.

Do 20 reps for 3 sets, interspersed with 30 seconds of recovery.

4 - Plank

Prone position, legs slightly apart, rest your elbows on the ground and lift your torso by lifting your toes and bringing your buttocks to the same line as your shoulders.

Hold this plank position for at least 10 seconds without forgetting to breathe despite the effort.

In this exercise, the abdominals work in isometry, that is, without making any movements, but this does not mean that it is a less strenuous exercise.

Do 3 sets of 10 seconds each.

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