Updated: 23-07-2025
There are a variety of exercises to reduce belly and hip fat.
These will prevent unwanted fat and help activate the body’s muscles.
Follow the below-mentioned yoga and gym exercises to reduce belly and hip fat and start leading a new, strong, and fit life.
Its very simple to be healthy and fit. The only formula for healthy life is Correct exercises, Eat healthy and organic foods, Get an adequate amount of sleep, and Maintain less stress.
But, many of us fail to achieve in practical life because of the mechanical lifestyle we have.
Due to lifestyle changes with rapid technological variations, there is not much work for our bodies, which keeps us fit and healthy.
Especially, our works are usually completed by sitting all day, either in the office or at home, or while travelling.
Hence, there is not much work or activity in the lower parts of the body, which means we are not using leg muscles or other parts for much time.
This results in an increase in the fat in those areas.
Top 5 Yoga Poses and Gym Exercises to Trim Belly and Hips Fat
Yoga is always good and preferred by everyone.
Here are the top 5 yoga exercises to reduce belly and hip fat without any damage to health.
These exercises even improve health from different perspectives.
1. Veerabhadrasan – Warrior posture
Process:
- Stand straight and stretch your legs
- Turn the right foot by 90 degrees and the left foot by 15 degrees.
- Left both arms sideways, straight, with palms facing upwards.
- Exhale and bend your right knee
- Turn your head and look to the right side
- Now, stretch your arms further.
- Stretch shoulders and push pelvis down slowly.
- Go down slowly in the same warrior position
- Inhale and come up
- Repeat this posture by turning to the left side and changing the leg angles vice versa.
2. Utkatasana – Chair Posture
Process:
- Stand straight and stretch your hands parallel to the ground by facing palms down.
- Bend knees and push pelvis a little down in a chair posture
- Slowly bend as if you are sitting in an imaginary chair.
- Bend down and slowly go till sukhasan (cross-legged posture); either you can take a rest or repeat this.
3. Bhujangasana – Cobra Posture
Process:
- Lie on your stomach and stretch out your legs.
- Keep your palm underneath your shoulders.
- Touch the floor with your chin and toes.
- Now, inhale and raise your chest by bending backwards as much as possible.
- Hold in this position, which looks like a cobra, for 15-30 seconds and bring your body back to the normal position slowly.
- Repeat this 5 times every day and relax for 10-15 seconds after each round.
4. Dhanurasana – Bow Posture
Process:
Lie down and take a prone position on the ground.
- Keep legs together and rest hands on either side of the body by facing palms towards the ground
- Exhale, and bend your knees upwards
- Lift and bend the head backwards slowly
- Hold your knees by bringing your hands backward
- Body weight support should be all on the abdomen
- Try to lift your knees higher and be in that position for 20-30 seconds.
- Normal breathing should be there while you are in that posture.
- Repeat this 10 times every day.
5. Padahastasana – Standing Forward Bend Posture
Process:
- Stand straight and keep your heels touching each other.
- Keep the spine erect and straight
- Keep your hands straight on both sides
- Now, inhale deeply and stretch your hands upwards totally
- Slowly start exhaling and bend your body towards the front without bending your knees.
- Bend as much as you can
- Inhale and exhale in this process, and bend, trying to touch the ground
- Hold your breath and be in this position for 60-90 seconds
- Now, come back to a straight position by exhaling
- Repeat this 10 times, giving rest each time.
Along with the yoga exercises, people can do the following exercises to reduce belly and hip fat at home easily to get more effective results.
There is no need to do both yoga and gym; hips and tummy-reducing exercise; you can choose any one among these.
People who cannot do yoga and love to go to the gym can concentrate more on the following exercises to reduce belly and hip fat.
Top 5 Gym Exercises to Trim Belly and Hips Fat
These are the top 5 exercises to reduce the belly and hips.
These exercises can be performed at home if you have experience with them
- Crunches
- Twist Crunches
- Side Crunches
- Jogging
- Bicycle Exercise
Benefits of yoga and gym exercises to reduce belly and hip fat
- It stimulates the liver, which helps in detoxifying and cleaning the body.
- Activates the thyroid glands and controls metabolism.
- Yoga maintains the correct pH levels in the body.
- Maintains a proper balance of nerve system functionality.
- Increase the muscle’s strength and keep you fit.
- Reduces unwanted bad cholesterol in the body.
- Improves heart health and maintains proper working functionality.
- Keeps fit from tip to toe.
- Prevents lower back pain and other body pains.
Gym Exercise Myths
- Working out every morning on an empty stomach helps in more fat reduction.
- Lifting heavy weights is the main aspect of getting stronger.
- Exercises are only meant for weight loss.
- If you exercise, you can eat anything and everything.
- More exercise time leads to faster results.
- Weight training for women results in an easier, more muscular shape for women than for men
- Spot and immediate reduction are possible with exercises.
- Lower intestine exercises will burn more body fat.
If you do these exercises perfectly, you can check the difference in a month.
For best results, start these exercises to reduce your belly and hips twice a day.
So, why late? Start your weight loss plans today and see amazing results.
Make a move and start a fit and healthy life!
We would greatly appreciate it if you could kindly give some feedback on this article
Author’s. Bio: Ashreetha Pendkar is a healthcare writer, trainer, and digital marketing expert.
She loves to read healthcare content and spread her words about the importance of health to near & dear.
