Weight gain is increasingly becoming a serious problem. As you gain weight, your chances of developing many other health risks in your body also increase. It follows that the body structure also deteriorates due to the accumulation of excess fat in various parts of the body. Are you also a victim of this problem? Is your hip fat also increasing day by day? So let us tell you that weight gain can have a big impact on your thighs, abs, and buttocks.
Once you gain weight, first, extra fat starts to accumulate in these places. If not controlled in time, it can seriously affect the structure of the body. There can be many reasons for increasing hip fat. Let us understand these reasons and some effective ways to control it.
Learn about 3 common causes of hip fat
During menopause, fat accumulates in the hips, buttocks, and lower abdomen due to hormonal changes. The same problems with hip fat can also occur due to the drop in estrogen before and during menopause.
2. unhealthy eating habits
Excessive consumption of foods such as processed foods, refined carbohydrates, and sugar-sweetened beverages can lead to the accumulation of fat in the lower abdomen, buttocks, and buttocks. At the same time, these foods increase the amount of insulin, so the amount of fat stores in the body starts to increase.
3. Long-term operating pressure
When you’re under stress, your body releases a stress hormone called cortisol. On the other hand, prolonged exposure to stress can increase blood cortisol levels, which can lead to belly and hip fat.
Here are 5 effective activities to lose hip fat
Running is most effective for reducing excess fat anywhere on the body. Running works your legs and buttocks. As a result, the excess fat in the thighs and buttocks is burned away, creating a good figure.
Running also balances cardiorespiratory fitness. Many studies have shown that if a person cannot run, then regular walking is also a better option for burning calories.
2. Side hip abduction
Side-lying hip abduction keeps the gluteus medius strong. This exercise helps reduce knee pain while reducing excess fat.
3. Do Lateral Hip Abduction with These Steps
Lie on your side and support your head with your hands. Keep your knees and legs straight.
Now slowly raise one leg as high as possible. Remember, don’t move, do this in the same location.
Now lower the leg and repeat the same way again. After that, switch sides and do the same with the other leg on the other side. For correct results, do at least 2 sets of 20 repetitions of this exercise.
If you want to increase the intensity of the exercise, you can use ankle weights.
4. Climb 3 stairs
Instead of using other options, try climbing stairs in the office, at home, and elsewhere. This is probably one of the easiest and most effective ways to reduce hip fat. When climbing stairs, our hip and thigh muscles are stressed and they can shape better.
According to figures published by the British Journal of Sports Medicine, some women are being asked to climb stairs regularly for a limited time. The health of all women who did so was significantly improved. On top of that, using stairs burns a lot of calories.
Squats are an important part of everyone’s exercise program. This is because squats work the glutes, legs, and lower abdominal muscles at the same time. On the other hand, according to experts, squats are the best option for reducing hip fat.
6. know the right thing to do
First, stand up straight and balance while straightening your arms.
Now slowly move your hips down, but be careful not to fully surface.
If you don’t understand this, imagine you are sitting in a chair.
Now try doing at least 20 squats 3 to 4 times a day in the same way.
In addition to strengthening the lower body, lunges also activate the glutes. Lunges relax the muscles in the buttocks, thighs, and lower abs and help reduce excess fat.
This is the right way to rest
Stand up straight and place one foot in front of your hips.
Now slowly lean your body down, making a 90-degree angle with your front leg.
Be careful not to let the knee of the other leg touch the surface. Then stand up straight and repeat it, forming the same angle with the other leg.
Do 2 sets of 20 lunges regularly for proper results.