If you are heading towards obesity, or have already reached that level, you may be accumulating fat around your stomach and hips. While it is essential that you combat this with the right mix of nutrition and fitness, let us tell you that there are certain exercises that can reduce belly fat and tone your butt too!
Health Shots spoke to fitness professional Vikas Sharma about these exercises that can help reduce belly and hip fat together.
Here are 5 key exercises to reduce belly and hip fat:
1. Spot Running
Most people do not have a treadmill at home. But don’t worry, you can do some ‘on the spot running’. Jogging in one place can give you many health benefits, including weight loss and a toned bum.
This is how you can do spot running properly:
- Maintaining a comfortable position, start running at some point.
- Try to bring your legs up as high as you can and speed up your gait.
tip: The faster the better! - Do it on the spot while running for 1 to 2 minutes.
- And if you’re a beginner, try jogging as fast as you can for 20 to 30 seconds.
- Take a minute break here, drink some water and get ready for the next round.
- You have to repeat this cardio circuit at least 4 times.
2. Inchworm
Although this exercise may seem simple or ineffective, it is still worth a try. This exercise targets the entire body, including the upper back, arms, chest, abdomen and hips.
This is how you can properly inchworm:
- When standing, straighten your legs.
- Engage your core as you lean forward and place your hands on the ground.
- Keeping your legs straight, slowly start moving forward with your hands.
tip: You can bend your knees a little. - Walk your hands forward until they are in a high plank position in front of your head.
- Your feet should still be behind the mat.
- Now start moving your feet in the direction of your hands. Take small steps
- This completes the exercise. Repeat again.
3. Jumping Squats
There are many variations of squats, but jumping squats are the most popular. Not only will this workout strengthen your weak calves, but it will also help you build muscle, lose weight, and shed hip fat.
This is how you can do jumping squats properly:
- To start, stand with your feet shoulder-width apart in a half squat.
- Make sure your butt is out and your back is straight.
- Now jump a little and come back to the squat position.
- Now, repeat.
4. Pike Push Ups
The core and shoulders appear to benefit from this specific exercise. But it has many advantages. Regular practice of this exercise will help tighten your glutes and core as well as burn a lot of calories to aid in weight loss.
This is how you can do pike push ups properly:
- Start in downward dog yoga pose.
- Make sure your arms and legs are slightly wider than shoulder width.
- Keep your heels down, your hips up and your body in an “inverted-V” shape.
- In between your hands, bend your elbows and lower your head toward the floor.
- For one repetition, push yourself back to the starting position.
- Repeat this at least 10-15 times.
5. V-Tux
The V tuck is the double knee tuck which is an immediate core exercise. It targets abdominal fat, your core and your hips. In fact, the V-Tuck can help your shoulders.
This is how you can properly do a v-tux:
- Starting with your knees up and your back extended, take a V-sit position.
- Lean back and stretch your legs keeping a tight core.
- Pull your knees back in, fully contract your abs and repeat.
