Author:
Monica Porter
Date Of Creation:
17 March 2021
Update Date:
1 July 2024
Content
Weight gain in the abdomen and outer intercostal muscles can be a sign of visceral fat storage, increasing the risk of cardiovascular disease and diabetes. Getting rid of side fat is a process that involves improving your diet, incorporating cardio exercises, and strengthening your muscles. You can learn how to remove hip fat from the following 3-step procedure.
Steps
Method 1 of 3: Burn belly fat
Don't listen to fitness coaches or exercise programs that you can target a single body position. If the fat on your hips is thick, you will need to burn fat all over your body to shrink your hip size.
Plan to exercise Cardio 5 days per week. Each training session should last at least 30 minutes or 1 hour for rapid weight loss.
Incorporate high intensity interval exercises. Whatever Cardio exercise you choose, you should combine moderate intensity sessions with 1-4 minutes of high intensity exercise to burn most of the body fat.
Use a mixed exercise. Combine different Cardio exercises to increase fat burning. You can try Bootcamp (like military training), jogging, cycling, swimming, rowing, Flow Yoga and elliptical.- Doing a lot of exercise also helps you avoid injury or overtraining. In addition, this also helps the muscles underneath the fat all over the body to be toned, instead of just focusing on the legs.
Method 2 of 3: Strengthen intercostal muscles
Try to exercise strength for 30 minutes, every two days. While losing body fat with Cardio exercise, you need to strengthen the muscles underneath the fat.- Remember that the more muscle you build, the higher the rate of fat loss for your whole body is. Muscles burn fat more efficiently and lifting weights or doing strength training also improves metabolism.
Try Pilates. Pilates on the mat and Barre exercises focus on strengthening deep abdominal muscles such as the intercostals and transverse abs. Learning to recognize and focus on these muscle groups will increase the effectiveness of the exercise.
Practice Plank. Ready in a push-up position, the body forms a straight line from the ankle to the shoulder. Hold this position and support your body with your hand or elbow for 30 seconds to 3 minutes.
Do one-sided plank or one-sided plank. Shift your weight to your right arm while doing the Plank. Turn around until weight is on right arm or elbow and right leg.
- Be sure to pose in a straight line from your feet to the top of your head. Do not let your body lean toward the shoulder joint. Hold this position for 30 seconds to 2 minutes. Switch sides and repeat.
Do Side Plank Dip. Ready in slanted Plank, lower right hip slightly, then raise again. Perform 10 drops and then switch sides.
Practice cross-section Russian crunches. Sit on the ground, knees bent in front of you. Raise your hips up with your butt still slightly touching the ground, giving the feeling that your abdominal muscles have to work all the way up for you to sit firmly.
- Hold a small ball or water bottle. Lean back. Turn from your hip so that the ball is close to the ground on your right hip. Bring the ball to the center, then turn to the left. Do it slowly and slowly. Perform 2 sets, each repeating 20 times.
Tap Oblique Crunches (abdominal crunches). Lie on your back with your feet in a table-top position, at a 90-degree angle. Place your arms behind your head and use your abdominal muscles to lift your chest up.
- Keeping your elbows apart from the sides of your head, lift your elbows, then turn around as if trying to get your right elbow to touch your left knee. If you are just starting out, this is not possible. So, just raise your elbow and turn as much as you can. Do 20 reps on each side.
Pillow lift. Get ready in a Plank. Raise and push your right knee forward as far as you can, as if you want your knee to touch your elbow.
- Return to the starting position and repeat on the left. Do a set of 10 knee lifts on each side.
- Do an extra set, with your right knee bent diagonally toward your left arm. Do 10 pillow lifts on each side.
Swimming. Lie on your back, arms and legs stretched above and below your torso. Raise left leg and right arm for 3 seconds then lower; then raise your right leg and left arm.
- Practice swimming slowly 10 times on each side. Then increase your speed and fan the arms and legs for 30 seconds.
Method 3 of 3: Diet for a healthy belly
Understand the importance of diet in reducing belly fat. Most experts agree that diet accounts for 90% of the overall body fat loss process. Just exercising is not enough.
Choose foods with a low glycemic index. In other words, stay away from highly processed wheat foods, sugar and other foods that are low in nutrients and high in calories.
Each meal should include at least 50% fruits and vegetables.
Eat healthy monounsaturated fats. The fats in olive oil, avocados, legumes, nuts and many whole grains can help reduce belly fat. Maintain a relatively low, but always adequate, portion of these foods with each meal.
Supplement with low-fat dairy products. Low-fat, high-protein Greek yogurt is a great choice for weight loss. You should replace other snacks with a 120-180 ml cup of low-sugar yogurt with fruit.
Drink 2-3 liters of water per day. Equivalent to 8-12 cups, each 8 oz of water, green tea, coffee or other low-calorie and healthy beverage. Soda, fruit juices and animal milk do not count, so you should reduce your intake of calories.
Try to reduce your caloric intake by 10-25% per day. It is not necessary to cut out fat or carbohydrates completely, but you should limit your portion sizes for optimal weight loss. advertisement
What you need
- Low glycemic index foods
- Vegetable
- Monounsaturated fat
- Country
- Low-fat milk
- High-intensity exercise intervals
- Cardio exercises are varied
- Exercise mat
- Support shoes
- Pilates exercises
- Exercises to strengthen the intercostal muscles
