my HIPS don't lie !

meaghan2008

So my biggest target area that I want to work on is my hips ! They will never go away completely but I want to trim them down a bit. does anyone know any exercise moves I can do to achieve this?

CristinaL1983

You cannot target fat loss to any particular area but you can increase muscle in your glutes/thighs which will make them look better. Exercises like squats, lunges, etc... would help.

erickita89

Idk hun but i really do feel like dancing and the eliptical has helped me trim my hips and waistline significantly

ZipperJJ

Check this article out: http://www.t-nation.com/readArticle.do?id=1305014

It's really long and the beginning has a lot of science, but it'll make sense to you if you start at "The Brittney Spears Syndrome" section.

sz8soon

You can't spot reduce- lipsuction might work best for that.

bcattoes

So my biggest target area that I want to work on is my hips ! They will never go away completely but I want to trim them down a bit. does anyone know any exercise moves I can do to achieve this?

All of them!

Seriously, burning calories will help get rid of fat on your hips and elsewhere. If you want to lose ONLY on your hips, well, you might be out of luck there. Unless you want to try liposuction.

kellijauch

My doctor said that jogging/running is the best way to slim down your hips and that general area. It makes sense when you think about it. I also do side bends with 3 pound weights, are my hips are gradually going down. That's a tough spot though. It takes some work and some time.

JesterMFP

My doctor said that jogging/running is the best way to slim down your hips and that general area. It makes sense when you think about it. I also do side bends with 3 pound weights, are my hips are gradually going down. That's a tough spot though. It takes some work and some time.

Your doctor thinks you can spot-reduce fat?

SHBoss1673

depends on what you mean by "slim down". If you mean, get rid of body fat, all the above posters are correct, you cannot choose which areas of the body to reduce fat from, that's a process controlled by autonomic systems in the body.

But if you're looking to reduce muscle size, and/or change proportion, there is some influence you can perform, not much you can do to REDUCE muscle in an area other than to avoid muscle building activities that use this area as much as possible (not a really great strategy IMHO) or try to specify the WAY you build muscle in that area (this is where running could come into play a little). Yoga and stretching techniques can elongate muscles making them seem smaller but actually simply distributing the mass over a larger volume. This works better on more Type IIb muscle fibers that tend to be used for explosive movement (like quads, calves, and biceps) but works to a degree on just about all voluntary muscle groups that we can normally target.

Personally I find it irresponsible of a doctor to suggest something so vague. It shows me that this doctor has not had advanced nutrition and/or metabolic training, and should be referring you to a specialist instead of suggesting activities to someone without at least a solid explanation as to why.
With my doctor, I'm the "jerk" that he hates to see, because I question everything he tells me, making sure he as a good reason for it and that he's not just following some protocol he read in a magazine. And yes, a couple of times I caught him giving me advice where it was not warranted. And he's rated as one of the top GP doctors in my area. I like him, but I still differentiate between liking someone and accepting their expert opinion on something.

I know people tend to idolize doctors and hate hearing anything negative, but I've seen the numbers, most current GP doctors in the US get minimal or zero post undergrad training in nutrition, yet they still like to give out advice to patients on the subject.
I'm a computer guy, A database specialist to be exact, and that would be like me giving out advice on java programming, I wouldn't do it, just because I know computers, doesn't mean I'm a specialist. You wouldn't go to a HVAC guy to fix your roof, sure he knows how to slap on some shingles, but he's not an expert. The moral? Ask for your doctor's nutritional or physical training credentials before you get advice about it from him/her.

ILiftHeavyAcrylics

Work on lowering your body fat percentage overall. My hips and thighs are the last place to lose fat but it does come off eventually. Squats are great for working those muscles but if there's still fat on top of the muscle your hard work won't show.

jameswilson29

Tae Kwon Do or one of the kicking martial arts...

Capt_Apollo

strength training
cardio
proper nutrition
rest
paitence.

Iron_Feline

Yoga and stretching techniques can elongate muscles making them seem smaller but actually simply distributing the mass over a larger volume. This works better on more Type IIb muscle fibers that tend to be used for explosive movement (like quads, calves, and biceps) but works to a degree on just about all voluntary muscle groups that we can normally target.

Any studies you can quote to back this up - last time I check muscles were fixed to the bone and cannot be elongated. Nor can you move the muscles fibre from one part to the other through yoga.

OP - Sorry you can't spot reduce, you will lose where your body wants. I'm losing more off my waist at the moment - and not my *kitten* and thighs that could really use it :sad: but that's just genetics. Some people will lose off their hips first - that's just luck.

Try adding in some strength training (full body) and be patient. :flowerforyou:

magerum

My doctor said that jogging/running is the best way to slim down your hips and that general area. It makes sense when you think about it. I also do side bends with 3 pound weights, are my hips are gradually going down. That's a tough spot though. It takes some work and some time.

Your doctor thinks you can spot-reduce fat?

Get a new doctor.

MireyGal76

firstly like all the others say... you cannot spot reduce.
work on lowering your body fat and you will notice your hips (as well as anything else that has body fat) shrinking.

add in some form of strength training (even bodyweight exercises like squats, crunches, pushups) and that will strengthen your muscles.

but I do want to point out something...
when looking at your profile, I noticed that you have a beautiful hip-waist-shoulder ratio. As you are shrinking, this will reveal a gorgeous hourglass figure that many women would love to have. You have a great overall shape as you are now... I'd just recommend eating at a calorie deficit, getting in some cardio, and strengthening your muscles.

keep at it babe.

skincy

Love your hips!! Media has made people thing that hips are a bad thing. Hips are beautiful and I think personally when women have some curves and a little junk in the trunk they look more like a woman! Does not mean you cannot reduce them by shedding unwanted weight, but if you have wide hips they are always bigger in proportion with the rest of your body.

dad106

To me, your hips in the profile pic look tiny, and don't look like they need much work.

I also see that you are shaped like me on the bottom.. Upside triangle when you stand with your legs together.

My suggestion, is a calorie deficit and strength training. I've lost pretty much all my weight, but am still whittling down the fat that is left on my hips.

SHBoss1673

Yoga and stretching techniques can elongate muscles making them seem smaller but actually simply distributing the mass over a larger volume. This works better on more Type IIb muscle fibers that tend to be used for explosive movement (like quads, calves, and biceps) but works to a degree on just about all voluntary muscle groups that we can normally target.

Any studies you can quote to back this up - last time I check muscles were fixed to the bone and cannot be elongated. Nor can you move the muscles fibre from one part to the other through yoga.

OP - Sorry you can't spot reduce, you will lose where your body wants. I'm losing more off my waist at the moment - and not my *kitten* and thighs that could really use it :sad: but that's just genetics. Some people will lose off their hips first - that's just luck.

Try adding in some strength training (full body) and be patient. :flowerforyou:

sure, I have a few.

http://ajs.sagepub.com/content/18/3/300.short

http://ptjournal.apta.org/content/90/3/438.abstract

http://jmbe.bme.ncku.edu.tw/index.php/bme/article/viewArticle/396

Iron_Feline

Yoga and stretching techniques can elongate muscles making them seem smaller but actually simply distributing the mass over a larger volume. This works better on more Type IIb muscle fibers that tend to be used for explosive movement (like quads, calves, and biceps) but works to a degree on just about all voluntary muscle groups that we can normally target.

Any studies you can quote to back this up - last time I check muscles were fixed to the bone and cannot be elongated. Nor can you move the muscles fibre from one part to the other through yoga.

OP - Sorry you can't spot reduce, you will lose where your body wants. I'm losing more off my waist at the moment - and not my *kitten* and thighs that could really use it :sad: but that's just genetics. Some people will lose off their hips first - that's just luck.

Try adding in some strength training (full body) and be patient. :flowerforyou:

sure, I have a few.

http://ajs.sagepub.com/content/18/3/300.short

http://ptjournal.apta.org/content/90/3/438.abstract

http://jmbe.bme.ncku.edu.tw/index.php/bme/article/viewArticle/396

Thanks, I'll read those and get back to you :flowerforyou:

SHBoss1673

Yoga and stretching techniques can elongate muscles making them seem smaller but actually simply distributing the mass over a larger volume. This works better on more Type IIb muscle fibers that tend to be used for explosive movement (like quads, calves, and biceps) but works to a degree on just about all voluntary muscle groups that we can normally target.

Any studies you can quote to back this up - last time I check muscles were fixed to the bone and cannot be elongated. Nor can you move the muscles fibre from one part to the other through yoga.

OP - Sorry you can't spot reduce, you will lose where your body wants. I'm losing more off my waist at the moment - and not my *kitten* and thighs that could really use it :sad: but that's just genetics. Some people will lose off their hips first - that's just luck.

Try adding in some strength training (full body) and be patient. :flowerforyou:

sure, I have a few.

http://ajs.sagepub.com/content/18/3/300.short

http://ptjournal.apta.org/content/90/3/438.abstract

http://jmbe.bme.ncku.edu.tw/index.php/bme/article/viewArticle/396

Thanks, I'll read those and get back to you :flowerforyou:

Please note that I said that they "seem" smaller, not that they were moved physically. The idea is to use PNF and similar techniques to manipulate the elastic tissue in muscles and keep them stretched out for longer periods, distributing mass over the length of the muscle instead of letting it bunch up like a rubber band. And as a side benefit, you retain better flexibility and reduce chance for straining injuries (that's the theory at least).

Warchortle

I wouldn't even worry about it as a woman... good hips are healthy for multiple reasons. Pear shape: less fat around your organs, good for child birth, also more to grab onto when.... HEYO!!

jackpotclown

ask shakira \m/

SarahBeth0625

You can't really spot treat. I started off at a good weight and weigh the same now, but my hips/waist, and abs are visibly trimmer thanks to: 1) mostly cardio, 2) strength training, and 3) cleaner diet.

ETA: my ticker reflects a loss of 4 lbs, because I was up to 130 at the beginning of January. I really kicked it up at that point, which is when I noticed the transformations in my body. I TOTALLY credit the elliptical for most of it, but I work out very hard and do a lot of sprints.

Cliffslosinit

strength training
cardio
proper nutrition
rest
paitence.

QFT/!

Sharkington

Like others mentioned, you can't spot reduce when it comes to fat, sorry. Also, keep in mind that hip size also depends on your bone structure/frame. I have a low body fat percentage, but still have fairly wide hips - that is the one area that didn't get much smaller with weight loss.

Besides, wide hips are sexy, imo. c:

gracielynn1011

I wouldn't even worry about it as a woman... good hips are healthy for multiple reasons. Pear shape: less fat around your organs, good for child birth, also more to grab onto when.... HEYO!!

I really LOL'd at that.

CMGoodie

Try the following....in 3 weeks I managed to tighten them up:

1) Side raises with leg raises - Lay on your side, elevated on your elbow, keep bottom knee slightly bent, then raise. While in the raised position raise your straight leg. If you want to add some arm strengthening...add a light weight and progess.
2) Crab lifts - lay on your side, both knees bent, then spread your knees apart.....for added resistance, if you have resistant band loops....put one on around your upper knees then raise.
3) Russian Dead lifts - With your legs slightly apart, come to a squat position; grip weights, push your bumm back, then lift your bumm until you feel your hamstrings engage; then lift weights up while hammies are engaged (do not lock knees). When placing weights down, follow the same form until the weights are down and repeat. This is my exercise for my favorite muscle group and gives definition to thelower bumm and defines where it seperates from your thighs (at least on me)
4) Squats with leg lifts - squat, then on the upside, lift your leg sideways.
5) Walking side squats with resistance bands/loops - place loops around ankles or calf, position yourself to a partial squat, then walk sideways maintaining the tension on the band. These will hurt, but will help define nicely.
6) Standing Donkey kicks
7) Bridges/Ab lifts - these force you to pinch your bumm together while raising your mid section off the ground.

These are a few, but effect ways to tighten that section. Along with eating within your calorie goals, this should do the trick.

etoiles_argentees

yes, hip muscles are inserted to the bone, but when you are working muscles that are used in yoga and not lifting you will get a slimmer, lither profile.

BusyRaeNOTBusty

You can't spot reduce.



You hips don't look that big in your profile picture. You are doing fine.

BusyRaeNOTBusty

Check this article out: http://www.t-nation.com/readArticle.do?id=1305014

It's really long and the beginning has a lot of science, but it'll make sense to you if you start at "The Brittney Spears Syndrome" section.

I hate that article. Her waist really wasn't that small compared to her hips when she was a teenager. And yeah, she was a teenager.

And really, NO, I don't lift to appear more attractive to men. If my waist gets a bit thicker as I become stronger, that's fine.

etoiles_argentees

Different workouts work different muscles, you are not going to get short bulky muscles with yoga.
Most of the centers involved in maintaining homeostasis are in the hypothalamus, the center for autonomic action. Nuclei in the hypo receive afferent signals in regards to the body's systm, and then via hormonal secretions, neural efferents, they target the body's organs to bring it back to optimal functioning. Higher centers in the brain help the hypothalamus with it's work, interfacing with it through the limbic system.

Ohhh, too late can't spell or think straight............