Hip fat is benign in comparison to dreaded belly fat that can impact your overall physical health. But that doesn't mean it can't cause feelings of embarrassment and low self-confidence. To get rid of this hip fat, burn significant calories while doing abduction exercises. Abduction is a term used to describe an outward movement of your legs.
All forms of cardio cause you to expend calories and lose weight throughout your body. To increase your efforts, perform side stepping. After doing a five-minute warm-up jog, step sideways up a slight hill for approximately 50 feet. When you get to this point, turn around, jog to the bottom and repeat, facing the other direction. Continue to go up and down, leading with each side for 30 minutes. After finishing, do a light five-minute cool-down jog on flat ground.
Side Plank Leg Lift
When doing side plank legs lifts, you are lifting your leg and your body simultaneously. Lie on your right side with your legs stacked and your forearm perpendicular to your body and flat on the floor. After placing your left hand on your hip, lift yourself off the floor laterally and extend your left leg in the air as high as possible. Your legs should be in a "V" shape at this point. Slowly lower and repeat. After doing 10 to 12 reps, switch sides. To make this exercise more challenging, place your hand on the floor instead of your forearm.
Ball Hip Abduction
Ball hip abduction is done with a stability ball and a wall. Stand with your left side facing the wall, and hold the ball at hip height against the wall. Carefully raise your left leg, keeping your knee bent and thigh parallel to the floor. In a forceful motion, press the outside of your thigh into the ball as hard as possible, slowly release the pressure and repeat. After doing 10 to 12 reps, switch sides.
Cable abduction is done with one side of a cable machine. Attach an ankle strap to a low setting and stand with your right shoulder facing the weight stack. After fastening the strap above your left ankle, lift your leg off the floor slightly and move it laterally to your left as high as possible. Slowly sweep it back across the front of your body and repeat. After doing 10 to 12 reps, switch sides.
Seated abduction is done on an abduction machine from an upright position. Sit on the machine with your feet on the foot rests, your hands on the hand supports and your outer thighs resting against the padded lever arms. Your legs should be close to each other at this point. In a steady motion, press against the pads and spread your legs into a "V" shape. Slowly return to the starting point and repeat 10 to 12 times.
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