How to Lose Weight in Your Stomach and Hips in Two Weeks. You can certainly jumpstart a weight-loss plan and see some results in two weeks, but how much depends on your starting weight and commitment. You can't target just your belly and hips for weight loss, but a low-calorie plan that focuses on whole foods along with dedicated exercise will help you look - and feel - better for your big event. You may want to lose weight primarily in your hips and tummy, but know that you can't control which fat your body burns first. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and converts it to usable energy. You can't point to your hips or belly and tell your body that's where you want it to direct fat loss, though - you're body loses in a set pattern determined by genetics. When you first drop weight through diet and exercise, you can lose visceral fat from deep in your belly sooner than you can drop the subcutaneous fat. The good news is that when you reduce your portion sizes, curb your intake of sugar and refined carbohydrates, limit sodium and exercise more, you'll lose significant water weight in the first two weeks. You'll likely drop more than 1 to 2 pounds those first two weeks and significantly reduce water retention, so you can still look slimmer at your event. Use an online calculator to help you figure out how many calories you should eat daily during the two weeks of your focused weight loss. Eating too little can stall your metabolism and make weight loss more difficult. This amount helps preserve lean muscle mass as you cut calories, keeps you feeling full and supports weight loss beyond the two weeks.
There are some exercises that are quick and easy and can help you achieve success, acting in the loss of those unwanted pounds concentrated at the hip. These small changes can stimulate the daily exercise and therefore help to achieve success. One of the simplest exercises to lose fat hip is simply jumping on trampoline . This may seem easy and inefizaz, but over time, the exercise will strengthen the hip muscles, helping to reduce fat. This is one of the preferred hip exercises because it is enjoyable and can even be done while watching television. When starting a short walk from day to day, you will work the hip area and start attacking the fat cells deposited there. Working the abdominal muscles will also help you lose fat hip. These exercises not constrem muscles, they strengthen the heart and help burn calories. As we have seen, there are many quick and easy exercises to help lose fat hips. Cardio exercises, trampoline exercises, crunches, squats and walking are the five most popular ways to achieve fat loss in this region.
Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor. Pause, then push your body back to the starting position. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time. How to do it: Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat. Keep your chest up and core engaged the entire time. How to do it: Lie faceup on the floor with your knees bent and your feet flat on the floor. Pause in the up position, then lower your body back to the starting position. How to do it: Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.
Strength Training and Muscle Building Exercises, Exercise DVDs and Workout Videos. Even toning exercises contain infinite variables, but with a few key criteria, you can still find the workout videos that will best address your needs and keep you motivated. Exercise means different things to different people, and exercise videos can help you find your definitions. Exercise DVDs and Videos Exercise DVDs are the instructor you need but were too shy or proud to ask for. Exercise DVDs and Videos. Exercise is a personal journey, and you have to find the guide right for you. The secret to exercise is finding the right exercise videos for your life and your needs. To stick with weight loss exercise, you need an instructor who motivates you, and keeps you wanting to come back for more. If you want toning exercises to erase cellulite, or just to be able to chase your kids, you need interesting workout videos that understand the physiology, and can keep you motivated. Exercise videos that throw in nutrition guidance to go with your weight loss exercise are the best way to achieve total fitness habits.
3 Simple Tips on How to Lose the Weight on Your Hips and Thighs. While your upper body probably gets more than its fair share of exercise on a daily basis, odds are you are less than satisfied with the look and feel of your lower body. Here are three simple tips that can help you lose the weight in your hips and thighs so you can feel confident in your own body with the ability to fit into whatever clothes you choose. Second, consider shrinking the size of your dinner plate. The decrease in the plate's size prevents you from piling on too much food so you are less likely to overindulge and eat more calories than you need to in one sitting. Whether you work on the first floor or the fifth, take the time to climb the stairs to get to your desk. While taking the elevator may seam like the easiest option, especially when you may be feeling exhausted due to a lack of sleep, climbing the stairs can actually help you lose weight and tone your hips and thighs because the muscle groups of these problem areas need to work the hardest. These are just a few of the tips that can help you lose the excess weight that has accumulated in your hips and thighs without the use of a magic pill. Keep your portions in check and consider using a video game system as an alternative to your boring exercise routine and you will be on your way to having the slim and shapely hips and thighs you have always dreamed of.
Give your legs and tush a firm push in the right direction with these effective shaping exercises. As you press up, shift your weight into your right leg as you bend your left knee and grab onto your shin with your left hand [as shown]. Hold for 1 count, release your leg, and return to start. This traveling lunge targets your thighs, hips, and glutes, plus the reaching motion adds an extra core challenge. Cross your right leg behind your left and lower into a curtsy lunge, reaching your right hand to the floor [as shown]. Deadlifts recruit the muscles in your hamstrings, glutes, and lower back. How to do it: Grab a pair of dumbbells and stand with your feet slightly wider than hip-width apart, knees slightly bent. Take a wide step out to your right and lower into a side lunge, reaching dumbbells on either side of right leg [as shown]. Bend your left knee and shift your weight into both legs, into a wide squat position, reaching the dumbbells to floor in front of you, then extend your right leg and shift your weight to the left, moving into a side lunge with your left leg. How to do it: Loop a resistance band around your ankles and lie on your right side, supporting your upper body with your right hand and forearm. Brace your abs in tight and lift your top leg up to hip height, rotating your leg to turn your toes down to the floor, keeping tension on the band. How to do it: Loop a resistance band around your ankles and lie on your right side with your right arm extended on the floor, left hand in front of your body for support. Brace your abs in tight, bring your bottom leg slightly in front of your top leg (let the inside of your top foot rest on the ground), and lift your leg up to the ceiling, keeping your hips stacked. Maintain tension on the band at all times and pulse your bottom leg up and down quickly 20 times.
Weight Loss: Tips for Losing Body Belly Thigh & Hip Fat. Information regarding losing weight from the body such as thigh, hip and belly fat loss. Weight loss, in the context of medicine, health, or physical fitness is defined as a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss is defined as a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. Intentional weight loss refers to the loss of total body mass in an effort to improve fitness and health, and to change appearance. Your body fat percentage ( Body Fat Percentage Calculator for Men and Women ) is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else). The desired result is to have the body burn fat for energy with the goal of losing a significant amount of weight in a short time. The golden rule of losing weight is to avoid foods that are high in fat and sugars. These foods are however not only bad for one's body mass, but also for their health and that is why they are so negatively seen by the nutritionists.
Burn belly, hip and thigh fat with the advice of a certified personal fitness trainer in this free video on how to get in shape. Materials you will need to burn belly, hip and thigh fat are, a mat, plenty of space, one of those inflatable balls. Tip number one, I'm going to show you how to lose the belly, this is a tough one, you're going to love it. You're going to need a ball, so you just want to roll out, so your shins are on the ball. All you want to do is, pull the ball in towards you. Amazing how it makes the thighs burn, you don't want to do this, cheating. That is really burning the hip, if you want it a little more, you can keep the knee up, point the toe like you're roundhousing, pow, pow. So those are just a few ways you can reduce the fat in the belly, thighs and the hips.
Read on for the right moves that blast fat from your hips and thighs. Many factors can weaken your connective tissue, setting the stage for cellulite. Unfortunately, estrogen softens all of the connective tissue in your body, not just that around your womb. Finally, as you shed fat in your hips and thighs, you'll have less of it to press against your connective tissue. Though you may have come to despise the fat on your hips and thighs, you should know that you have a major advantage over people who tend to gain it elsewhere. If you and a guy friend have ever resolved to lose weight at the same time, you probably noticed that he had a much easier time dropping the weight in his belly than you did in your thighs. Not only can you slim down your thighs and hips and smooth away that cellulite , but you can also build the muscles in your legs, which are some of the largest and strongest muscles in your body. Exhale as you squeeze the pillow between your thighs, as if you were trying to squeeze the stuffing out of the pillow. Exhale as you lift and extend your right leg. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight.
The Daily Nightly. By The Daily Nightly. Doing weight-bearing exercises will keep bones strong, and prevent age-related height loss caused by bone-thinning. Alcohol tampers with calcium levels in the body as well as hormone levels that affect bone density, damaging your bones. It also puts you at higher risk for falls and bone fractures. Smoking is a risk factor for bone loss, and the longer you smoke, the greater risk you have of bone fractures. Get a healthy dose of calcium and vitamin D. Calcium and vitamin D are necessary for bone formation. The recommended daily intake for people before age 50 is 1,000 mg of calcium a day. For postmenopausal women and men over age 65, it's 1200 to 1500 mg of calcium a day and 400 to 800 international units of vitamin D everyday.
And this is impacted by the activity of hormone receptors in fat tissue called adrenergic receptors (AR). The alpha receptors slow fat release and beta receptors speed fat release. Thyroid hormone increases beta receptor activity, blocks the activity of alpha receptors and works in opposition to estrogen making stubborn fat less stubborn. Stubborn fat stores more fat and releases less of it under the influence of insulin. The most stubborn types of fat. Subcutaneous fat is stubborn because it is more reactive to insulin, has lower blood supply AND has more alpha receptors. Visceral fat is less stubborn because it has more beta receptors, greater blood flow and is less reactive to insulin. The place on men that is most stubborn is the lower belly fat and love handle area. The places that are most stubborn on women are the saddle bags, inner thighs, butt and lower belly fat. Both the fact that it is in colder areas AND has more alpha receptors make this so. The shocking truth about dieting and stubborn fat. All of this makes the fat cell far more greedy (more fat storage) and stingy (less fat burning). I hope this gives you an idea of how to target stubborn body fat and the steps required to deal with it.
Running is a good way to burn fat on hips and thighs. You can burn fat on your hips and thighs with diet and exercise; however, trying to only burn the fat on your hips and thighs can be difficult. Subcutaneous fat is the type found on hips and thighs and while not as dangerous to your overall health as visceral fat - the type found around organs - it can be draining to carry around and cause you to accumulate more fat around your midsection. Burn fat on the lower part of your body by combining a healthy diet with calorie-burning cardio exercises and strength training. Excess fat on your hips and thighs is particularly problematic for women, but men can suffer from excess there as well. There is no magic fat-burning food or combination of foods that will help you lose weight on just your hips and thighs. In order to lose more weight, increasing your daily cardio workout - whether walking, running, swimming or another exercise - to 45 or 60 minutes will increase the amount of fat you burn on your hips and thighs. Dancing and biking are both high-energy cardiovascular activities that work on strengthening hips and thighs at the same time. Many different toning exercises have been developed to help people lose weight on their hips and thighs.
You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you already know how to lose weight . You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat , you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise. Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. For this you multiply your activity level with your BMR : Keep track of how many calories you eat . For at least a week, enter and track your calories online (e.g., with Calorie Count or Fit Watch ) or use a food journal to write down what you eat and drink each day. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day. Calculate the thermic effect of food (TEF) - Multiply your total food calories by 10%.
"Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs - including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs . Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you'll be on your way to a perfectly toned, flatter tummy. The Best Abs Exercises: Side Plank Why It Works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. The Best Abs Exercises: Walkout from Push-Up Position Why It Works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core. Make It Harder: Lift one leg before you walk your hands out and back (as shown). The Best Abs Exercises: Alligator Drag Why It Works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). Start in push-up position with your feet on the slides, towels, or plates. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started.
Hip and thigh dancing engages the butt, thighs and hips for an effective lower-body workout. Raise your arms straight up to the ceiling, inhale and lift your hips up and forward by squeezing your entire lower body. Lift your hips up again, hold this position and swing your hips from side to side for 15 to 20 seconds, then release. Lift the hips once more and circle clockwise for 15 seconds, and then counterclockwise for 15 seconds. The standing hip kick engages the butt and thighs with emphasis on the outer hips. Inhale and slowly extend your right hip straight out to the right side. Hold the lift for five to eight seconds and lower slowly back to the floor. The dumbbell step-up with side extension engages your entire lower body and isolates your hips. Keep your posture upright, and without leaning forward, step up with your right foot onto the step. Hold this position and extend your left leg out to your left side, bring it back to center and step off the platform.
Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life? Chase Squires is the first to admit that he's no fitness expert. The pounds came off and soon he was running marathons - not fast, but in the race. "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently." "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, Ph D, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise." "Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA).
You might long for a lean and toned lower body, but you can't selectively lose weight from your hips, thighs and buttocks; instead, you'll lose pounds from your entire body. Losing body fat requires that you burn more calories than you eat each day, which creates a caloric "deficit" and makes your body burn fat to make up the difference. Pair a calorie-controlled diet with an exercise routine that targets your lower body to get the physique you want. To lose weight, you'll need to cut your calorie intake to create a calorie deficit. An online calculator or a nutrition professional can help you estimate how many calories you need each day to maintain your weight. For long-lasting weight loss, reduce your calorie intake by 500 to 1,000 calories daily. If your 500- to 1,000-calorie deficit takes you under these minimums, plan to cut fewer calories from your diet. Load up your plate with foods that have a low energy density - that is, a low number of calories per gram - like vegetables and fruits. These foods allow you to eat a relatively large portion size without significantly upping your calorie intake, and they can help you feel satisfied on the calorie-controlled diet needed for trimming down. Lean proteins also supply amino acids - the building blocks of muscle tissue that gives you a lean and toned appearance - and are also an essential part of a weight loss diet. You'll also want to limit or avoid foods linked to overall weight gain, including the hips, thighs and buttocks areas. While you don't need to cut your favorite foods out of your diet indefinitely - you don't want to feel deprived and end up abandoning your weight loss goals - eat them as an occasional treat, not an everyday indulgence. Strength training also helps you hold on to muscle tissue as you lose weight - which boosts your metabolism, since muscle tissue burns calories just to maintain itself - and helps you build muscle to get the toned appearance you want. Other lower-body moves, like kettlebell swings and step-ups, also help you burn more calories as you tone your lower body.
With weight loss and body fat reduction you'll notice you lose fat stored around your hips in addition to the rest of your body. By reducing the amount you are eating, you can signal to your body to start using its stored fat for energy (including the fat stored in your hips). In order to lose weight and reduce excess body fat in your entire body and in your hips, you'll need to cut calories. Following appropriate portion sizes in each of your meals will help you manage your calories and lose weight. Activities like running/jogging, using the stair master or cycling are great to help burn calories and tone your legs. Push your buttocks out behind you and go down as far as you can or until your thighs are almost parallel to the floor. In this exercise, you will step forward with 1 foot (0.3 m) and allow your knees to bend. This particular exercise helps specifically target the muscles in your hips and thighs. Switch sides and do the same number of raises with your other leg. The bridge is a position that's known for working the back of your legs but can help your thighs and hips look more toned. Slowly raise your body back up to the starting position, using your inner thighs and buttocks to push yourself back up.
Straighten and repeat for 12 reps on each side. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat for 12 reps before switching sides. Contract the glutes of the right leg to pull back up and repeat for 12 reps before switching sides. Squat back down, put the weights down and stand up. Press into the heel to press back up and repeat for 12 reps, then switch sides. Touch the weight to the floor and stand up, sliding the foot back in. Pivot and turn to the right into a lunge, while sweeping the weight down with the left hand. Pivot back to the front, exchanging the weight to the right hand and pivot to the left, lowering into a lunge while bringing the weight down. On forearms and knees, place a weight behind the right knee. Lower and repeat for 12 reps before switching sides. Lower and repeat for 12 reps. Lie with heels on the ball and lift the hips. Keeping that position, roll the ball in and out for 12 reps.
Now squeeze your butt and tighten your thighs. Now extend your elbow and lower your forearm to the original point as you rise your legs up from the lunge. Squats work your thighs, hips, glutes, quadriceps and hamstrings. Now lower yourself as if you are going to sit on a chair and hold the pose until your thighs are parallel to the floor, then return to the standing position. While doing so, make sure that you do not lift your shoulders and back. Hold your butt up in the air and squeeze your thighs together for about five second. This will help loosen your thighs and prevent any kind of muscle tear. Sit down with your back straight and bend your knees outwards while you bring the soles of your feet together. Try to lower your thighs so that they are parallel to the floor. This strengthens your leg muscles and also tones your thighs. The easiest area to store fat is on your thighs and waist. Combine cardio with lunges and squats so that the will have slimmer thighs. All you have to do is, sit straight in your chair with your abs pulled in and keep your back rigid. It involves fast paced moves that exercise your legs and tone your thighs.
Here's how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. (See below for descriptions of both exercises.) Then, without resting, do another 14 reps of the swing and another 14 reps of the squat thrust. Sure, that's just two exercises, but do the math: If you complete the entire routine—from 15 down to one— you'll do 120 repetitions of each exercise. That'll light your muscles on fire and have you gasping for air (in a good way). But that's OK—you can just start with a lower number of reps, like eight, and work your way up as you improve your fitness. (In fact, I recommend this strategy.) If you want an even greater challenge, you can always take a breather and repeat the routine. The best part: You can do the routine without even leaving your house since all you need is a single kettlebell or dumbbell. Bend at your hips, and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now, rock back slightly and “hike” the kettlebell between your legs. Reverse the movement, so that you swing the kettlebell between your legs again. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor.
Aerobic Exercises are the best Weight Loss Exercises. These Weight Loss Exercises are the best there are. What Are the Best Weight Loss Exercises. Which is the Best Cardio for Weight Loss? High Intensity Aerobics is the best cardio for weight loss exercise to lose Body fat. What is the best exercise equipment for weight loss and to increase muscle? The best equipment that will both cause weight loss and build muscle are the cardio machines. What are the best exercise videos for weight loss? Some of the best videos to use for weight loss are those that make exercise easy and that are designed for all fitness levels. When do you see the weight loss benefits of exercise? What is the best exercise machine for weight loss?
You are at: Home » Exercise Guides »Exercise Guides – Photos and Instructions for Over 500 Exercises. Exercise Guides – Photos and Instructions for Over 500 Exercises. Choose from a list for a specific muscle group or select by exercise type to pick the best exercises for your workout. Each instructional page will show you how to properly perform a resistance training exercise with detailed photos and exercise advice for each movement. If you are interested in getting started using kettlebells, then choose this option from the exercise types list and you will have access to over 100 muscle building, fat burning kettlebell exercises! From free weight exercises using dumbbells and barbells, all the way to bodyweight movements, our extensive database of exercise guides really has a workout solution for anyone who is interested in living a healthier lifestyle. Use our extensive exercise guides on this page as a roadmap to help you reach your fitness and physique goals!
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep weight on your back toes and drop the back knee toward the floor. Place your toes on the floor. If that's too hard, start with your knees on the floor. Bend your elbows to lower down until you almost touch the floor. Then you can move onto the floor, starting with your knees bent. Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. Why it's a winner: You work all the major muscles of your upper back, as well as your biceps. How to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips.
Home Health Care How To Lose Weight From Belly And Hips In Urdu. How To Lose Weight From Belly And Hips In Urdu. These days young generation want how to lose weight from belly and hips in urdu if you have same question then yes you are at right place where you can get Tips and through those Tip you can able to Loss your extra weight and specially belly, hip fats. If you are decided you want loss your weight then keeps in mind overweight meaning through extra food and lazy lifestyle generally you are having more body fats in any body part specially hip and belly then yes you are overweight now after this recognition you should be identified which body part where you have extra fats if you can identified these thing then you pick those weight loss tip that attack on certain body part where you have extra fats. Remember one thing if you want how to lose weight from belly and hips then keep in mind many weight loss product are available in local and international market but all these product are harmful for your body so do not think to try these product just lose weight with exercise and homemade tips. In below side we are giving you tow pictures through these pictures you can get how to lose weight from belly and hips in urdu. Through all these steps you can lose your hip and belly weight now we are sharing exercise through this you can feel change on your belly and hip fats. Choose that type of work out that have sharp change of resistance or speed from medium to high intensity and back through this activity you can easily give surprise in body different part and you belly and hip fats will lose gradually.
A workout that gives you the benefits of a one-hour run in just four minutes? Pair up your supersets to supersize your workout. This high intensity interval training workout burns off the kilojoules like no other workout. Damien Kelly gives us a lesson in technique to get the most out of a workout. Try this intense cardio and core workout. Get a killer torso with these flab-busting, tummy-tightening moves. Burn more fat and build more lean muscle with a weight vest. If you could only pick five exercises, these are the best ever. Burn fat faster with boxing and other kick-ass cardio. Incorporate one of these four moves into your workout and watch your fitness soar. Sculpt your stomach with these exercises using the diverse Swiss ball.
Practicing yoga regularly can help you lose weight and fat, including reducing the size of your hips. Certain asanas, or poses, can help shape and define the muscles near your hips for a more toned and slim look. By pairing regular yoga practice with other healthy habits such as diet and exercise, you can help minimize your hips and enjoy other benefits of yoga including increased endurance and peace of mind. This can challenge your muscles and help you reduce your hips.  You can add a twisting asana to soothe your spine between backbends and forward bends if you like. Integrating and mastering asanas that strengthen and open your hip area can help you put together a practice that can challenge your muscles and may help you minimize your hips. These asanas can stretch out the hips and help strengthen them.  These asanas will require you to engage your core and the muscles around your hips. End your practice in savasana (corpse pose) and enjoy the benefits of your yoga session. You may want to increase the intensity of your practice to help build strength and flexibility, burn calories and reduce fat around your hips. One of the best ways to deepen your yoga practice and burn calories and fat is to increase the number of days you practice.