Those are the main causes of fat accumulation on both sides. This made people quite uncomfortable and annoyed, especially women.
The following effective experts have tested the way to reduce hip fat! Now BellyFatZone invites you to refer to this article together!
2 side fat reduction exercises for men and women
The sisters always want to own for themselves “slender waist 56” slender, seductive, but this is quite a difficult problem.
See Also :
Because of working in the office, many women should sit a lot, besides eating unreasonably, being sedentary. Hence, their waist accumulates a lot of fat, looking very bad.
Hip fat makes the women very self-deprecating when wearing tight clothes, difficult to choose clothes that cover the waist.
For men, the constant drinking the sedentary office work is the main cause of the excess fat accumulation on both sides because of the late-night fun.
No more worrying about the big ugly hips anymore, because these exercises reduce the hip on both sides for women and men below, is the most effective solution.
1. Lying on your stomach
In addition to reducing belly fat, this movement is also one of the ultra-fast hip exercises.
- You lie flat on your back, with your feet at right angles to the ground.
- Place your hands on your ears and lean slightly. Then do the upper torso toward your abdomen.
- Try to squeeze your abs and hold your belly down for about 3 seconds.
- Slowly lower your body to the prepared position—repetitive movements in the exercise to reduce flanks on the sides.
Read more: How to Breathe During Gym Workout?
2. Cross your tummy
This exercise on 2 hips for men and women must be too familiar, right?
Do the following:
- Lie on your back on the floor, your feet up, and not touching the ground.
- You extend your shoulder blades, hands behind your head on your ears.
- Tighten your abs and bend your body halfway forward, at the same time tilting your body to the left, slightly twisting, trying to bend so that your elbows touch your left knee.
- Slowly lower back to the floor.
- Repeat the action but lean over to the right so that the left elbow touches the right knee.
- Repeatedly move the movements of both sides evenly.
3. Crunching your belly helps reduce hip fat
How to reduce hip fat properly and simply if you perform the exercises most technically correct.
- You lie on your back, pressing your whole body to the floor. Place your hands slightly above your ears.
- Tighten your abdominal muscles and use your strength to lift your upper body upright slowly, your legs still pressed against the floor.
- You continue to bend forward, trying to bend so that your face touches your thigh.
- Then you lower down slowly to the preparation position—repetitive movements.
Read more: How to Lose Calf fat in 1 Week?
4. Lift and lower the legs
- Lie on your back and place your hands close to your body.
- You tighten your abs and lift both feet off the ground simultaneously so that your legs create the floor at an angle of 60 degrees.
- Slowly lower your legs to their original position. Note that you keep the back pressed close to the floor.
- Repetitive motion helps reduce the hip area.
5. Slimming your hips with your arms and legs
- Prepare your posture as if you were crawling, your hands and knees were perpendicular to the floor.
- Raise your left arm straight forward while extending your right leg straight back, taking care to straighten your left hand and right leg parallel to the floor.
- Return to the original preparation position.
- Do the same thing with your right hand and left leg. He was repeating the movements in turn 2 sides evenly.
6. Lift and lower each leg
I was lifting and lowering each leg – a simple movement and an effective way to reduce hip fat.
- You lie on your back; hands pressed close to your body.
- Tighten abdominal muscles and raise your right leg high so that it is perpendicular to the floor.
- Slowly lower your right foot to the starting position.
- Continue lifting your left leg off the ground so that your foot is perpendicular to the floor.
- Repeated movements with both legs help reduce hip fat effectively.
7. Cross-jump prevention is the fastest way to reduce side fat
The exercise to lose hip fat will be a lot more effective if you pay attention to developing the appropriate weight loss menu to accompany.
- Keep your hands and half of the front foot touching the ground so that your back is parallel to the floor.
- Use your strength to jump both feet so that your toes are facing to the right.
- In the same way, turn to the left and jump to the left.
- Repeated movements evenly on both sides.
It is well known that Plank is an effective move for reducing belly fat as well as reducing hip fat.
Therefore, if you want to find a simple, fast weight reduction exercise on the sides, do not forget Plank.
- You prepare in a prone position, two elbows perpendicular to the floor, feet to the ground so that the body parallel to the ground.
- Tighten your abs and hold the pose for 30 seconds.
- Slowly lower your knees to the front and return to normal position.
- Repetitive movements.
The fastest way to lose 2-sided fat from the diet
In addition to practicing the exercises on both sides as above, you need to set up a reasonable diet menu. A scientific menu will help you a lot in improving your waistline.
- Eat olive oils, almonds, walnuts, hemp seeds, etc., as these foods contribute positively to the burning of body fat and provide essential vitamins and nutrients. for body
- Do not eat foods that are not high in starch, causing sugar and fat to accumulate more.
- Drink plenty of water helps reduce hunger and purify the body effectively.
- Get enough sleep. It helps the body stay healthy, contributes to limiting fat accumulation.
How to reduce fat on both sides with cinnamon powder
This is a very effective way to reduce hip fat. The cinnamon powder contains hot essential oils that help burn fat and get rid of them out of the body.
- Preparation: 2 spoons of white salt, 4 spoons of cinnamon powder, 2 spoons of olive oil, food wrap, and bandages.
- Implementation: You add salt, olive oil, cinnamon powder into a bowl together, pour 350ml of boiled water into a bowl and mix well. Soak the roll in the mixture for 5-10 minutes.
After soaking the bandage, you wrap the bandage around the abdomen and add the original mixture to the sides to increase hip fat reduction effectiveness. Wrap an extra wrap around the food.
Leave on for 30-60 minutes, remove the bandage, and wash the abdomen with clean water.
Perform 2-3 times / 1 week to achieve the highest efficiency.
8 Simple Exercise to Lose Love Handles Without Gym
The above are ways to reduce hip fat effectively and very quickly. Hopefully, through this article, you will find a way to reduce fat on both hips that best suits you.
What do we learn?
What we have learned here is to combine proper exercise with nutrition and beverages with herbs.
The exercise still follows the basic principles that exercise the whole body to reduce total body fat; then, you will train more core muscles that promote fat loss in the waist area.
If you only focus on the waist area, the result will not last long and will not reach our desired goal.
- 6 Ways To Reduce Belly Fat Fast At Home Highly Effective For You
- How to Reduce Waist Size Fast At Home? 23 Tips Really Help You
- How to Lose Weight Fast at Home With Exercise and Diet?
Hopefully, the information above has helped you gain some more knowledge about “how to reduce fat on the sides” and bring some small value. Please share this article if you feel it is useful. Thanks!
If you want to find more devices or beliefs that support your overall health, it’s below: