12 Simple Exercises To Lose Hips and Waist Fat

Are you worry about the fat in your hips and Waist ? and the fat between the waist and hips causes a negative impact on self-esteem — especially when trying to look good in tight clothing. When this fat builds up in the stomach particularly, you also have to worry about your overall health. Visceral fat, which packs around the organs, raises the risk for cardiovascular diseases.

Best Exercises To Lose Hips and Waist Fat :

As important as regular exercise is to helping you slim down your Hips & Waist Fat Quickly. If you are looking to build strength in your hips & waist to slim your figure then here look at 12 best Exercises To Reduce Your Hips & Waist Fat Quickly.

1. Waist Whittler:

How to do:

Starting from your last Liberty Arabesque, lower your left heel (your hips will be slightly open to the right).
Press your palms gently onto the back of the chair to turn on the triceps.
Engage the abs and slide your shoulders away from your ears. (The secret to this exercise is to keep the upper body and left leg very still.)
Inhale and bend your left knee, bringing it towards the chair. Exhale to straighten the leg back out to the mid-line of the body for a Knee Reach.
Your leg should remain on the same plane the entire time.

2. Rolling Figure Four:

How to do:

Sit on the roller and reach your right arm behind you, planting your right hand on the floor a few inches behind you.
Cross your right ankle over your left knee in a figure four position.
Slightly shift your weight to the right hip/glute area and roll back and forth a few inches in each direction for about 30 seconds.
Spend another 30 seconds breathing as you roll in tiny circular movements.
Repeat on the opposite side.3. Corkscrew:

Now before you give up just because of the name, this routine is actually pretty awesome as it involves you using the core of your stomach muscles in movement. It also helps to strengthen your arms, neck and shoulders.

How To Do:
- Lay flat on your back with arms at your side.
- Straighten your legs, squeeze them together and slowly lift them towards your head.
- Be sure that your shoulders, arms, and head lie completely flat on the floor.
- Do not lift them as you lift your legs, and your body and legs should be at about a 45 degree angle.
- Slowly roll your spine, leaning your legs slightly to the right. Make sure your legs are squeezed together.
- Move your legs back to the center without putting them on the floor.
- Make the same lean to the left.
- Continue going from side to side. Complete 10 reps, three sets, inhaling slowly and freezing for two seconds on each side.

4. Hip Switch:

How to do:
- From your last curtsey kick, lower your right leg slightly below hip height and reach it long towards the floor.
- Inhale, then use your abs to rotate your leg, hips and top of foot toward the floor.
- Exhale to turn the hips and glutes towards the sky, really squeezing the butt, as you curl the weights toward your shoulders for a biceps curl.
- The trick to making this exercise super effective is not allowing the right leg and shoulders to move too much—and really squeeze the glutes.
5. Scissor:

How to do:
- Laying face up, lift one leg up while the other is outstretched and level with the floor.
- Try to lift your leg as high as possible without lifting your back.
- Lift the leg slowly 10 times, then repeat with the other leg.
6. Lateral Kick:

How to do:
- For this position, you will need to lay on your side, with your elbow bent to help your back stay straight.
- Move the legs straight up from the hips; this helps maintain balance and protect the lumbar region.
- Try not to move the hips or the back- the only thing you will move is the leg, completely outstretched.7. Balancing Triceps Extension:
  
  How to do:
  - Grab a pair of dumbbells and balance on right leg with knee slightly bent, left leg extended low behind hip.
  - Hold the dumbbells behind head, with elbows bent in close to ears (if it’s too challenging with both weights, hold only one dumbbell).
  - Draw abs in tighter and bend left knee in front of hip as arms extend to ceiling (weights will be slightly in front of head at the top).
  - Without lowering left foot to the floor (unless needed for balance), slowly return to the starting position; repeat.
  - Do all reps on the first side, then repeat on the opposite leg to complete one set.
  8. Hip Thrusts:
  
  How to do:
  - No feminine waist shaping routine would be complete without some version of the hip thrust.
  - Hip thrust together with glute bridge movements target the glutes and the muscles of your lower back.
  - This exercise strengthens your muscle and shapes your glutes. It is a great way to improve your curves and make your waist appear smaller.

- 9. Hip Rotations:
  
  How to do:
  - Sitting on the floor or mat with your right leg out straight, place your left ankle over your right leg.
  - Your ankle should be next to your knee.
  - Using your left arm for balance by placing your left hand on the floor behind you.
  - Use your upper-right arm to slowly and gently push your left knee further towards the right
  - You should feel the stretch in your hip, as well as in your spine
  - Switch legs and repeat the routine.10. Burpees:
    
    This exercise really gets your heart pumping while activating the rectus abdominis and the transverse abdominis.
    
    How To Do:
    - Start by crouching on your toes with your palms on the ground.
    - In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
    - Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more.
    - If you are interested in exercising more muscles at once,
    - you can also include a quick push up between the plank position and returning to the crouching position.
    11. Bicycle Exercise:
    
    The Bicycle is one of the most effective waist slimming exercises. It targets the abdominal muscles and your obliques for a lean sexy stomach.
    
    How To Do:
    - To start, lie down on the floor or a mat face up while placing your hands behind your head.
    - Bring you knees towards your chest while lifting your shoulder blades off the floor.
    - Bring your right elbow towards your left knee while keeping the other leg straight.
    - Switch sides so this time you’ll bring your left elbow to your right knee.
    - It’s like a pedaling motion. Do 3 sets of 15 reps.
    12. C-Curve:
    
    How To Do: