Get rid of the fat on your hips with these exercises. Learn more about the best exercises to burn fat around the hips.
To remove fat, work as much muscle as possible. Burpees do just that. The explosive exercise involves going from a push-up position to a jump and back to a push-up position – it hits every muscle from head to toe. One study found that ten quick repetitions are as effective for your metabolism as a 30-second sprint with maximum intensity so that you can burn belly fat faster than ever before.
The mountain climber is much like a moving plank. It is a mini crunch when you explosively pull one knee towards your chest. Your core has to stabilize to keep your body stable and straight every time you lift a foot off the floor.
The kettlebell swing can be one of the best calorie-burning exercises. The explosive nature of this movement raises your heart rate right away, but it also trains your core. To drive the heavy iron ball, you need to engage sizeable fat-burning muscle groups such as the gluteal muscles, hips, and quads. The kettlebell dynamics at the top of the turn will pull you forward, so you need to tighten your stomach as if you were performing a standing plank.
Medicine ball bounces
You have missed a lot if you have not used a medicine ball since high school. Your core is your powerhouse, so performing explosive movements such as medicine ball bounces engage all the muscles from your neck to your hips to work together. And if you increase the pace and bounce the ball with more power and speed, it will raise your heart rate and burn many calories. You do not even have to gain weight. A medicine ball of 3 kilos works just fine if you increase the frequency and power when you bounce the ball.
Lunges with dumbbells
Raise dumbbells above your head while making an outburst. When the load changes for each repetition, all the muscles in the upper body must work to keep the weight directly above you.