The hips and the waist are two areas of emphasis in many adult exercise programs. Hundreds of men and women complain about excess accumulation of adipose (fat) tissue in these areas. There is good reason for their concern: The waist-to-hip fat ratio is an excellent indicator of cardiovascular health. Men and women who show a high waist-to-hip ratio are more susceptible to heart attacks or strokes. Certain exercises should be part of an overall resistance-training program.
Create a Caloric Deficit
To lose body fat off the hips or waist, create a caloric deficit in your body. The best way to consume fewer calories and expend more energy. Try aerobics and strength training. Aerobic training should be done for 30 to 45 minutes a day, five or six days per week, at 70 percent to 85 percent of your maximum heart rate. To figure out your max heart rate, subtract your age from 220. Strength training develops lean tissue, which will improve your resting metabolic rate. That rate is your ability to burn energy in your resting state (sitting, relaxing, sleeping).
Supine Trunk Rotation Crunch
The supine trunk rotation targets the rectus abdominance and the internal/external oblique muscles. The rectus abdominance is the outer layer of the abdominal wall. The internal and external obliques are on the outside part of the waist. Lie in a supine position (on your back) with your arms straight, medicine ball in hand . Your knees are bent, with your feet flat on the floor. Curl your shoulders blades up and forward(about 5 inches). You rotate your trunk and both arms (with med ball) to the left. After a full trunk rotation to the left, rotate to the right, then return to the mid-line. Repeat until a desired number of reps are achieved.
Trunk Rotation Rip
Trunk rotation rips work the rectus abdominance and internal/external obliques, just like the supine crunch. Stand facing the cable column, with each hand gripping a handle. (A cable column is a weight-stack machine that allows free motion.)Your hands should in front of your navel area. Rotate your trunk to the left, and bring both hands up and out past your left shoulder. You then allow your hands back down, toward the mid-line of the body. Repeat for your right side.
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Side Lying Hip Abduction
This form of hip abduction works the post glute medius, on the side of each hip. Lie on one side, with your top leg in a slight extended position from your bottom leg. Raise your top leg slowly until a maximum contraction is attained in the hip area. Hold for 1 or 2 seconds, then lower your leg to its starting spot. Repeat for the desired repetitions, then switch sides.
Step Lunges
Step lunges work the quadriceps (front of thigh), gluteus maximus (back of butt) and post gluteus medius. Take a long step forward with one leg. After landing softly on your front foot, drop both hips toward the floor. As both knees bend, your front foot stays flat and your back heel elevates. Stop your downward movement once the shin of your back leg is about parallel with the floor, then step back to the starting position. Alternate with both legs.
About this Author
Based in New York, John Tavolacci has been a leading exercise physiologist/personal trainer for over a decade. His resume includes stints in cardiac rehab, sports conditioning, physical therapy and commercial fitness. He is a certified health/fitness instructor, a certified strength and conditioning specialist, and a published writer (LIVESTRONG). Tavolacci also holds a master’s degree in exercise physiology from Queens College.
