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Home Gym for Small Space – Best Work From Home Exercise Equipment to Prevent Pain

Many of my clients during Covid-19 needed to adjust by working from home, and they encountered different pain problems so they need to visit a trigger point therapist.

When your home is not big enough to have an office, alternatives are made. We may have to work in a more compact setting and sit in awkward positions. Or maybe it’s just so tempting to work on our very comfortable bed and sofas.

During Covid-19, people were trapped at home and their lifestyle changed tremendously, with no more outdoor sports or training in your gym. The lack of exercise, combined with the long sitting hours in awkward positions, it is very likely for us to suffer from more pains appeared within the hip flexors, neck and shoulder, not to mention, classic- back pain. 

I’ve put together a list of great home gym equipment for small space to make sure you stay active, releasing those tired muscles before they lock up and cause you to be bedridden. 

Quick Summary 

Here is a list of best home exercise equipment that I recommend:

1. Gaiam Essentials Balance Ball & Base Kit  – Focusing on posture correction, chair, core strengthening, stretching, exercise
2. TRX ALL-IN-ONE Suspension Training – Focusing on Muscle strengthening and stretching
3. Gaiam Essentials Thick Yoga Mat Fitness & Exercise Mat – Focusing on stretching
4. Vulken 17” Vibrating Foam Roller – Focusing on the release of tight muscles or oncoming tightness due to being sedentary (Budget-Friendly Version: Pulse Vibrating Foam Roller 
5. Upright GO 2 NEW Posture Trainer and Corrector for Back – Focusing on correcting poor posture to prevent building (Budget-Friendly Version: Posture Corrector for Men and Women)
6. Massage ball – VIA FORTIS Premium Massage Ball Set: – Focusing on the release of all parts of the body

Why Do We Need These?

These space-saving exercise equipment will make your work from home exercise more fun and effective, resulting in preventing aches and pains that stop us from concentrating or working. Chronic pain can cause discomfort, disabling one to work.

Another reason is we want these home gym equipment to help us to keep being active and stay away from Chronic pain. Working from Home could be stressful and cause unhappiness, according to Scotland’s national health information service, these negative feelings are very likely to cause chronic pain, which would result in discomfort or even disabling one to work.

Who Should Use These? 

For sure those who are living in a small home or need to work from home could benefit from these types of equipment, they are suitable for those who are working in an office but are experiencing aches and pains throughout their body. 

And yes, everybody can use these tight space training pieces of equipment because pains can be a cause from a sedentary lifestyle or active lifestyle, 

Best Space Saving Home Gym Equipment Suitable for Work From Home Exercises to Prevent Pain- What to Consider:

Size 

As mentioned in the topic, the size of the equipment is probably the most important factor, we will try to look for equipment that as small as possible so it can fit into our little cosy home.

Multi-functional

The next factor I would consider is how multi-functional it is? For example, I’ve picked a balance ball into the list, it’s pretty big. But then I can use it for sketching, exercising, and one of the sitting chairs! It’s the most popular sitting chair when my friends come to visit me.

Do try to pick a product that you can use in different aspects! Be creative for this multi-functional point.

Durability

This is easy, we all want a durable product, when it comes to home gym equipment, it applies too. 

I have a 10 years old army green yoga and the quality is still great, even I use it almost every single day. The price is almost double than other options available on the market but I would say it’s worth it.

But don’t worry, I am not suggesting you act like me, but just try to look for the most solid product even if their price may be slightly higher than others. 

Mobility 

Another very important factor I will take into account is how mobile the equipment is? Can I have them all set up in 3 mins? Are they easy to pack up and store? If it’s big, can you fold it up?

Working out in our small home means you need to get something mobile, easy to unpack, set up, and store. At the end of the day, you don’t want to sacrifice your living room for your home gym right?

Best Space Saving Home Gym Equipment Suitable for Pain-Free Work From Home Exercises

Gaiam Essentials Balance Ball & Base Kit, 65cm Yoga Ball Chair, Includes Air Pump

I use this balance ball as a chair for both my office desk and makeup table. I can take it apart and do stretches or sit on it. As a result of its round shape, you are forcibly using your core to maintain an upright position. It engages targeted muscles to put you in the ideal posture to be pain-free. 

Pros 

• Multi-use for exercise, stretching, posture correction, and a chair 
• Comes in an array of colors 
• Extra durable 
• Comes with a pump 
• Base ring to secure the ball from rolling around 

Cons 

• Quite big for small apartment 
• Not as aesthetic looking 

TRX ALL-IN-ONE Suspension Training: Bodyweight Resistance System

The TRX is one of my favorites in terms of home gym equipment, they are small, multi-functional, and suitable for training different muscles of your body.

One of the reasons we will be suffering from pain is our muscles are so vulnerable and weak that they can’t support our body mass, hence resulting in different forms of pain.

Proper exercises could strengthen your muscles and hence resulting in avoiding pain, not to mention this is a great way to help us lose some fat.

Just always remember to do enough warm-up and sketching so you won’t get hurt.

I have written an article suggesting great TRX exercises that can strengthen your whole body, just go and check it out!

Pros 

• Multi-use for exercising and sketching
• Very compact set
• Extra durable 
• Easy to carry around

Cons 

• Price is not so cheap
• You need to study a bit before setting them up

Gaiam Essentials Thick Yoga Mat

If I don’t need to carry around a yoga mat and it will sit stationary, I prefer the thicker mats. 

It’s much more enjoyable to exercise on and to sit on. The mat can act as a place where it reminds you to stretch and to have a 10 min meditation if needed. 

This is also a great mat for some great stretches, you may want to take a look at my other articles regarding knee pain and neck pain prevention stretches.

Pros: 

• There is a strap with it making it mobile 
• Fun colors
• Comfortable 
• Can be used for diverse situations 

Cons: 

• Bulky 
• Might be too cushy for some exercises 

Vulken 17” Vibrating Foam Roller

I used to spend hours on the foam roller trying to get every single knot out. It’s a great way to save time and money, instead of going to a massage. However, with this new technology, the Vulken 17” Vibrating Foam Roller vibrates so that your fascia and muscles release even faster. 

This roller is more an equipment helping you to relax instead of working out, the reason I am adding this into the collection is quite many clients visiting me for trigger point therapy are because they have worked out so much but no stretching. Resulting in really stiff muscles that cause pain.

If you are required to work at home, probably that’s the time it’s not so safe to go out, i.e. you can’t or just too scared to go out for a massage to loosen your body up a bit. And that’s why we have including this roller into our recommendation.

Whenever your back gets a little achy, grab this, lie down on a yoga mat and release away. A quick 10 minutes should do the trick. 

If you think this one is too pricey you can try this alternative option: Pulse Vibrating Foam Roller | 8 Speed Rechargeable Vibrating Foam Roller 

Pros: 

• Fast release of muscles
• Portable 
• Sleek design 

Cons

• Wire charging 
• Runs out of battery quickly 
• If you’re injured it may enhance the injury further 

Upright Posture Trainer and Corrector for Back

I’m not a huge fan of reminded posture correctors, however, if you’re into gadgets, there is no way of telling you out of this one. 

The Upright Posture Trainer and Corrector sends a vibration or a little ding to remind you when you slouch. You put it behind your upper back between the scapula. Whenever you fall into bad posture it will remind you to straighten up and train your muscles to stay upright. 

If you think this one is too pricey you can try this alternative option like the below Posture Corrector.

This is a brace one, where it can go under your clothes. 

Pros:

• Hold your posture upright 
• Remind you and your muscles to stay upright 

Cons: 

• Uncomfortable 
• Hot 
• Allergic 
• When you’re not wearing it, does your posture stay? 

Massage ball – 3 Massage Balls with Practical Bag

These massage balls are a nice set to have. I use all three balls at home to release my aches and pains from a tiring day. The duo, peanut ball is for under my neck or mid to lower lumbar when I’m feeling achy. The spiky ball is for the burn under my feet and the round ball is for my back, lats, hips, and shoulders. 

Pros:

• Small and compact 
• You can travel with it 
• 3 uses in one 

Cons

• Nothing much. 

Additional Tips and Information

• If you are not so getting used to exercises and planning to use this work from home period to start tuning up yourself a bit, always remember to start from mild exercises and just don’t push yourself so much.
• Put on different supports to protect your wrists, knee, and back.
• Drink enough water before and after exercises
• Put on a pair of exercises shoes even you are working out at home, they serve great protection to your knees and foot

Final Thoughts

These are must-haves when you are working from home, upon the time they arrive at your doorstep, exercising, sketching, improving poor posture, and self-massaging at your cozy home is just like a piece of cake. 

If you have an office and you have adequate space, why not have a spare? When these things are in your eyesight it will be a constant reminder that you need a little break. 

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How to Relief Shoulder Pain Quick? Best Treatment Products Review 2020

Either from a childhood injury or aches that have developed through age, shoulder pain is a very common disability within society. Pain can resonate and stop the ability to move the arm, causing sleepless nights and numbness/tingling feelings within the fingers. 

As a Hong Kong-based professional trigger point therapist running a sports recovery lab. I encounter a lot of clients suffering from shoulder pain. All they want to do is getting rid of this pain as soon as possible, luckily, there are many little things we can do to help relieve shoulder pain.

In this article, we will focus on what sorts of treatment or products are great for quick shoulder pain relief.

Quick Summary

Here are my picks of the shoulder pain treatment products which I have found to be the best solutions for temporary relief: 

1. Therma comfort and weighted hot neck/shoulder wrap
2. Pain relieving patches
3. Thera band – SKL Resistance Bands
4. Gel ice packs – Best Oversized Gel Ice Packs for Injuries for Men and Women- Flexible

What are the Most Common Shoulder Pain Symptoms?

According to the National Health Service UK, the most common Shoulder Pain Symptoms could include: 

• Continuous shoulder pain and stiffness for over months and years
• Bad pain occurs in a sudden, the pain is so bad that you feel that it’s very difficult to move your arm, or cannot move at all
• Pain caused by changing shoulder shape
• Pain occurs or worsens when you are using your arm or shoulder
• Clicking or Locking Shoulder, experiencing tingling, numbing, weakness
• Pain on top of the shoulder (where collarbone and shoulder join meet)

What are the Causes of Shoulder Pain?

Shoulder pain could occur for many reasons, such as frozen shoulder, arthritis, tendonitis, bursitis, impingement, shoulder instability, hypermobility, dislocated shoulder, broken bones, torn of the tendon, joint problems and stretched or torn ligaments.

Who Should Read This Guide?

Many of my clients suffer from shoulder pain and stiffness, with most of them around ages 30+, some are with shoulder pain caused by poor posture, lack of exercises or sketchings, while some are feeling pain because of overusing their shoulders.

A common inquiry is a cause as to why their shoulders are hurting, as they do not know how to handle it or find relief.

There are a lot of methods that can be used to “prevent” pain from occurring, however, the below article is focused on talking about the best product that could relieve the pain specifically for the shoulder area quickly. 

We will talk about symptoms with initial temporary relief and solutions before it becomes serious enough to require seeing a doctor. 

Best Shoulder Pain Treatment 2020 – Out Picks

Calming Comfort ThermaComfort Weighted Hot Neck Shoulder Wrap

Besides all of the above benefits, I want to emphasize that this wrap provides the most heavenly feeling when you are stressed and tired from a hard day. It motivates you to relax a little bit longer, which is important for a balanced lifestyle. 

In today’s society, we rush around causing ourselves unnecessary stress at times, doing more than what’s required and we need to remember to slow down.

I like to carry this in my luggage when going on a ski trip or an outdoor escapade, so it can be just a grab away when I need to tend to my sore muscles. You can feel your stiff shoulders and upper back are relaxed in around 15 mins.

I like this product because the aromatherapy smell really relaxes you. The slight weight that sits on my shoulders is really comforting like someone is trying to hug you. And the best part is it’s easy, just stick it in the microwave and 30 sec later you have warmth on your shoulder to release those pains.

Heating pads or wraps are great for treating pain problems, I have suggested different types of heating pads in my other articles about best neck pain treatments and best elbow pain treatments.

What We Also Like:

• Weighs 3 lbs to provide pressured deep tissue stimulation with soft fabric that molds to your neck
• Clay beads with aromatherapy to stay calm and relaxed
• With both warming and cooling options, using a microwave to heat and the refrigerator or freezer to cool
• Portable and easy for travel

Salonpas Pain Relieving Patches

This is easy to carry and small enough that it does not take up much space. They are patches that provide pain relief to help with muscle soreness that can last up to 8 hours. However, I recommend that if you have sensitive skin, this may not be the best product for you. Some people can develop a rash over a period of time. 

Most of the time, these types of pain-relieving patches would come with cold and hot feelings. I use them quite often when I experience pains and stiffness on my shoulder, neck, and knee from sleep or too much exercise. 

If that’s like a little twist of my muscles, I will apply the cold patches on the first 2 days, then follow with hot patches. It’s sort of like we should apply ice bags to twisted ankles instead of hot pads to prevent swallowing.

I love these patches because they offer you great feelings immediately and that helps a lot!

Thera band – SKL Resistance Bands Set

One of the best solutions to reduce shoulder pain is stretching, one of my sports recovery lab clients came to me with a really bad frozen shoulder, after treating him with trigger point therapy to relieve his shoulder pain immediately, I made him develop a daily habit of 15 mins sketching and exercises. He has been pain-free for over a year now!

I have written articles suggesting stretching exercises for fixing neck pain, knee pain, and hip pain caused by a tight hip. Do go and take a look if you are suffering from those pain or simply want to avoid them!

The Thera band is great to travel with or throw in your bag to do a few stretches here and there when you can squeeze in a few minutes. It’s also great for your home or workplace to release tension. 

I use these bands a lot when I teach rehabilitation exercises, as this strengthens and lengthens the muscles at the same time.

When you are really tired, a proper 10 mins sketching will save your shoulder, neck and back by improving the blood circulation and relaxing the muscles.

What We Also Like:

• 5 feet in length and 6 inches in width
• Portable with a carry bag
• There are 4 levels of resistance to choose from
• It is eco-friendly and latex-free
• Ideal for everyone, from athlete to physical therapy
• Satisfaction guaranteed
• Lightweight and multi-functional

Gel ice packs – Flexible Hot and Cold Reusable Therapy Gel Ice Packs

I love gel packs, as they are small enough to fit in your travel or gym bag. They weigh less and are actually colder / hotter than any other products that are not gel and you can save time on your therapy.

Make sure you put a towel over it, so you don’t burn your skin. 

If you have read my article “What to do when you hurt your knee“, you will found that applying ice on it would be the first step to prevent swelling. It also numbs the area and cools it off.

What We Also Like:

• Molds to fit any part of your body and are adjustable with straps
• Hot and cold functions that can be reusable
• wrapping them on your body for around 15 mins you will be feeling the difference, with a nice massage your stiff muscles will relax in a couple of minutes

Useful Tips and Resources

1. Remember that these are only temporary solutions and not a cure. They will give you a quick initial relief and I suggest to specifically use these products which target your shoulder pain until you find out what is wrong. 
2. Getting a professional opinion and MRI is the first step and will provide the knowledge of your problem so we can tackle it and find a solution. 
3. When you are suffering from shoulder pain, try to avoid stop using your shoulders completely and try to stay active and move them gently and slowly
4. A very good method to prevent shoulder pain is trying to correct your stance, sit or stand straight with your shoulder gently rolling backward, stop bringing your shoulders and neck forward
5. Do warm-ups and sketching before exercises, on the other day I was meeting my friend TSE, Bun, who is a very famous badminton instructor in Hong Kong. He also agreed that students or players who don’t like doing warm-ups are more likely to suffer from cramping or pulled muscles.
6. Massages, Sketchings, and Exercises can provide great help in preventing shoulder pains, so stay active and treat yourself nice!

Final Words

Anyone that has ever experienced shoulder pain would agree that it is no fun. Try not to carry a heavy bag to prevent any added pressure or pain. It’s easy to forget that we sometimes carry our bags on the same shoulder, remembering to switch shoulders from time to time. Every little bit helps, in our day to day routine.

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How to Lose Back Fat – Best 4 Exercises for Women 2020

Over the years, I have learned that back fat is a very common detest with my clients. It can make you look thicker from the side profile, appearing to seem flabby if the dress doesn’t fit right on your back. Most of this is due to weak back muscles with a tight chest and arms.  

By strengthening the muscles on your back, chest, and arms, you can tone up your back quickly. In this article, we will suggest the best exercises for losing back fat.

Quick Summary

Here is a summary of the exercises that I recommend to lose your back fat:

• Bent Over Rows with Weights
  • Provide trainings focusing on trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid
  • Equipment Needed: All-Purpose Dumbbells in Pair, or Set with Rack 

• Wood Chop with Medicine Ball
  • A great exercise focusing on deltoids, lats, obliques, core, arms, legs, bum 
  • Equipment Needed: Dead Weight Slam Ball

• TRX Mid Rows
  • Focusing on trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid and core
  • Equipment Needed: TRX

• Stability Ball with Back Extensions
  • Focusing on the upper back, mid-back, lower back, glutes, hamstring
  • Equipment Needed: Multi Colored Stability Ball 

What Causes Back Fat? 

Excess fat commonly accumulates on the back and can increase your shirt size, bra size and can be an indication of being overweight. Medical conditions, genetics, and medicine can cause weight gain, while a lack of physical activity and poor nutrition habits are the most common culprits. 

Usually, people that have excess back fat are hunchback and the head is cocked forward. This is all due to poor posture. 

Who Should Do These Back Fat Burning Workouts?

Anyone that has a weak back (upper, mid, or lower), slouches forward, experiencing neck and shoulder pain, and one with excess fat in the upper back behind the bra or excess fat in the back waistline. 

You can do these exercises if you are looking to improve and maintain your whole body shape too.

Best Back Fat Burning Workouts/ Exercises

Bent Over Rows with Weights 

The two-arm, bent over dumbbell row, targets many muscles in the upper and middle back. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. The pectoralis major of the chest and the brachialis of the upper arm also get worked while your shoulder rotators are employed. 

The Bent Over Rows with Weights is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Knowing how to properly position your back and brace your abs can protect you from strain and injury.

How to Do Bent Over Rows with Weights: 

• Stand with both legs shoulder-width apart, keeping the knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body while holding them shoulder-width apart.
• With a dumbbell in each hand, bend over at a 45-degree angle (no farther). Keep the back straight throughout the exercise and brace your abdominals when breathing in.
• Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel to the shoulders—slightly lower than the shoulders is ok. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. There should be no movement of the legs throughout the exercise.
• Lower the weights in a controlled manner, while inhaling.
• Remain bent over until all repetitions are complete.

Suggested Reps: 20 reps (3 rounds) 

Equipment Needed: All-Purpose Dumbbells in Pair, or Set with Rack 

I like these Dumbbells as they are great tools to do many exercises to tone your whole body. It’s versatile and compact so that you can store them under your bed or in a corner of your room. 

Tips: Start with no weights first to get the correct posture and the feel of the exercise before adding in light weights and increasing as it becomes easier 

Wood Chop with Medicine Ball

The wood chop works the entire body with a strong focus on the core and back muscles, from deltoids, lats, core, arms, legs, to bum, especially the internal and external obliques (which are the sides of your waistline). 

This move will raise your heart rate if you speed up the pace and use a two- to four- kilogram medicine ball. 

How to Do Wood Chop with Medicine Ball: 

• Start with the feet a little wider than hip-distance apart. 
• Twist to the right, raising the ball over to your right shoulder.
• On an exhale, pull your abs toward your spine and “chop” the ball down diagonally across your body toward the outside of your left knee. Imagine you are chopping some wood at this angle and the ball is your ax — the move is a bit percussive.
• Focus on the rotation initiating in your torso.
• Control the ball back up to the starting position. This completes one rep.

Suggested Reps: Do 3 sets of 15 reps on each side

Equipment Needed: Dead Weight Slam Ball, Available in Many Weights and Styles 

I always have one in my studio, these medicine balls are a quick way to add a progression and it’s easy to handle for clients.

Tips: Remember you are moving with force but also control. Don’t give in to the momentum of swinging the ball around. 

TRX Mid-Rows 

The TRX Mid-Rows is a great exercise to tone up your major back muscle groups, from trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid to core.

How to Do TRX Mid-Rows: 

• Stand hip-distance apart, extend arms, palms down
• Squeeze your shoulder blades together and sink your shoulders down 
• Pull your chest up between your hands, keep your elbows close to your body and squeeze your shoulder blades together behind you. 
• Pause at the top of the move, then slowly lower until your arms are extended again.

Suggested Reps: 20 reps (3 rounds) 

Equipment Needed: TRX ALL-IN-ONE Suspension Training: Bodyweight Resistance System

TRX is always my go-to vacation equipment. It only weighs 5 lbs and it can hook onto anywhere, so you can get a workout in on the go. And it is super easy to store!

Tips: Squeeze your core tight and breathe steadily, throughout the exercise 

Stability Ball with Back Extension 

This move doesn’t only sculpt your back but also activates your glutes. The stability ball is great for multiple core exercises and is also great to sit on, as it becomes a posture corrector when you’re working from home. 

How to Do Stability Ball with Back Extension: 

• Lie facedown on a stability ball, hands behind your head, feet against a sturdy object. 
• Squeeze your glutes and lift your torso up, until your body forms a straight line.
• Hold for one or two seconds. Slowly return to start. That’s one rep.

Suggested Reps: 20 reps (3 rounds) 

Equipment Needed: Multi Colored Stability Ball 

The stability ball is a piece of equipment that I use when my clients have lower back problems or need to strengthen their core. It provides cushioning and is a fun way to workout. 

Tips: Squeeze your core tight so that your lower back doesn’t start hurting and put your feet against a wall to support your body from rolling backward. 

Useful Tips and Information

These are some useful tips when you are planning to do these back fat burning exercises

•  Always remember to roll your shoulders back and squeeze the shoulder blades together. Keep sinking the shoulders, away from the ears, to engage in all of these exercises to get the best out of them. 
• If you do not engage those muscles, then you will just be moving through the motions and not strengthening or toning your body. Injury may occur if you do not engage all of the correct muscles. 
• Always do warm-ups and sketching before and after exercise, these will help to improve the effectiveness of the training and reduce the chance of injuring yourself.
• Take your time, don’t push yourself too much, some back muscles could be very weak compared to your arms, legs, and hips. You need to give them some time to get used to the “training and exercising” mode.
• If you have back or spinal injuries before, do consult your doctor before you start working out
• Considering wearing a back support brace to protect your back during the workout if you have a weak back

Final Thoughts 

So we have talked about the best exercises to lose back fat, combining with a balanced diet and healthy lifestyle, you will be able to tone up your back shape in an efficient way. 

What are some of your favorite back exercises that have helped you in the past? Share them with us in the comments below!

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How to Lose Hip Fat Fast – 4 Best Exercises for Women 2020

One of most women’s worst nightmares is having a large butt. The extra handles and rolls do not look good in anything. Why do those handles appear and how can we get rid of them quickly? In this article, I will give you the best “Go-to-exercise” that I use when I train clients to reduce their hip circumference. 

I have multiple clients that spend their day sitting in a chair with crossed legs. In these cases, the cause is usually from the thigh turned inwards so that the side of the bum does not get activated. Therefore the fat will increase in the hips, which is why I have designed a routine specifically for reducing hip size. 

Quick Summary 

Here is a list of best hip fat burning exercises that I recommend:

1. High-Intensity Interval Training (H.I.I.T) – Cardio focusing on the full body fat burning, equipment needed: Survival and Cross Jump Rope
2. Sumo Squats – Cardio focusing on the side glutes, hips, inner thigh, and core, equipment needed: Dead Weight Slam Ball 
3. Cross Leg Lunge – Focusing on the inner thigh, outer thigh, hips, outer glutes, core, equipment needed: Ankle Weights 
4. Bridge with a wider Stance – Focusing on the side glutes, hips and thighs , equipment needed: Booty Bands

Why do these extra handles on the hip occur? 

There are many reasons for excess hip fat, they could be caused by genetics, poor posture, trauma to the hips, weak side glutes (gluteus minimus and gluteus minimus), lack of exercise, being overweight, or from knocked knees (inversion). 

Normally, we can get rid of these excess hip fat by proper exercising or a balanced diet.

Who should do this? 

Anyone that wishes to tone or stay toned while also wanting to reduce their hips. Always remember that your hip width is determined by your pelvic (the boney part) width, which means genetically there is nothing we can do. 

But then if you are looking for hip shape improvements, these exercises are perfect for you too.

Best Exercise to Lose Hip Fat Fast – Our Recommendations  

High-Intensity Interval Training (HIIT) Cardio with a Jump Rope

HIIT requires you to do all-out, high-intensity exercise in short bursts. The intense bursts of exercise are alternated with short rest periods.

The goal of this type of training is to get your heart rate up so you burn calories in half the time of moderate-intensity cardio.

HIIT increases the oxygen demands on your body. According to the American Council on Exercise, the more oxygen you consume, the more calories you burn.

Another benefit of this type of exercise is that your body continues to burn calories at a faster rate, even after you have completed your workout. This is awesome and always a crowd pleaser! 

Try HIIT with a jump rope, as it’s easy to carry and an intense heart rate boost to burn more fat percentage then energy or muscles. 

Suggested Intervals: 1 min jump rope, 10sec rest, repeat 8x 

Equipment Needed: Survival and Cross Jump Rope – Boxing MMA Fitness Training – Speed Adjustable

I prefer this rope because it is heavy enough that you have enough force to whip it around while you can speed up your pace if you wish. 

Sumo Squats with a Slam Ball

I love this exercise! It tones your thighs, works your side glutes and my god, the core will feel like it is on fire. You can do this slow or fast or a mixture of both speeds. If you do this exercise fast, then you can duplicate what you did above (HIIT) to get a double burn by cutting fat while slimming down your hips and shaping your legs at the same time. 

How to do it: 

-Stand with your feet slightly wider than hip-width apart and turn your feet out which will externally rotate your hips.

-Hold the slam ball or no ball, push your hips back and squat down, keeping your back straight and your upper body lifted. Make sure you are always pushing through your heels and engaging your inner thighs as you come back to your starting position.

Suggested Reps: 25 reps (4 rounds) or HIIT 

Tips: IF you want more advance, add a jump – make sure you land with your knees bent. 

Equipment Needed: Dead Weight Slam Ball 

Cross Leg Lunge (with Ankle Weights) 

One of my favorite images for clients to imagine is how to bow to the queen? In England, this is essential to learn (just in case we meet the queen and need to bow correctly.) This exercise is not only etiquette in England but a super exercise for the body.  

Toning and strengthening the inner thigh, outer bum, hips, obliques, and core, the curtsy has so many benefits. I love doing supersets when I’m watching TV. I do them non stop to get the booty and the hips I want. 

How to do it: 

• Stand with your two feet hip-width apart for the starting position
•  Cross your left leg over your right and lunge as far as you can to the right side, landing on your heel (To ease the pressure on your front knee, land with your foot at a 45-degree angle.) 
• Return to the starting position, then repeat with the right leg, lunging to your left. That’s one rep. 

Suggested Reps: 12 reps on each side, resting 30seconds between sets. (4 rounds) 

Tips: IF you want a more advanced option, add a jump – make sure you land with your knees bent. 

Equipment Needed: Ankle Weights (from 2lb to 10lbs Pair) 

Bridge (with Booty Bands) 

Don’t think this is easy or that it won’t give you any results, I love, love, love, this one. It’s a burner, especially if you use a heavier density of booty band or advance to a single leg.  

How to do it: 

• Lie faceup on the floor or a mat, your knees bent, and wrap a resistance band around your thighs, just above your knees. Your feet should be hip-width apart, and with your hands at your sides, your fingers should be close to grazing the back of each heel.
• Engage your core so that your lower back presses down against the floor.
• Push through your feet and lift your hips until they align with your knees, and squeeze your glutes at the top.
• Lower your hips to the floor to return to your starting position.

Suggested Reps: 25 reps (4 rounds) 

Tips: IF you want more advance, add a jump – make sure you land with your knees bent. 

Equipment Needed: Hurdilen Resistance Booty Bands

Useful Tips and Information

So now we’ve talked about the best hip fat burning exercises, here are some great tips and details you will find them useful:

• Do warm-ups and cool-downs before and after exercise to prevent injuries! Check this article by Mayo Clinic for the benefits of warm-ups and cool-downs.
• Sketching before and after exercises could improve the flexibility of your muscle and hence lead to better hip shape.
• Make sure you drink a lot of water before, during, and after exercise to prevent dehydration, check this article out for a water drinking guideline suggested by The American Council on Exercise to learn more information.
• Stop whenever you are feeling a sharp pain during or after the exercises, if you are feeling serious pain, go consult a doctor immediately
• Wearing a knee brace for supporting your knee is always a good idea to protect your knees and legs and prevent knee pains.

Final Thoughts

Here you go, my top 4 best hip fat burning exercises (go-to exercises) for clients who want to improve their hip shape fast. Usually, I will plan these for their first 2 months of training. 

Afterward, I usually switch it up with progressions or similar exercises that have the same target area and benefits. You can always switch it up to challenge your body, but never let your body beat your exercise regiment. When it’s a long term and forever challenge, your body will be tamed to behave the way you want it to.   

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How to Reduce Knee Pain (Top 5 Exercises 2020)

Knee pain is a very common feeling, either from a previous injury or sitting for long periods due to the office life work environment. There are cartilage, ligaments, and sensitive tissue surrounding the delicate knee cap that needs to be looked after.  

As a professional trigger therapist based in Hong Kong, I encountered a lot of clients with knee problems. Here is a list of exercises that I recommend to strengthen your knee.

How to Reduce Knee Pain – Quick Summary

1. Bridge with Pilates ring – Strengthen inner thighs, glutes, and hamstrings, equipment needed: URBNFit Pilates Ring Fitness Circle 
2. Straight Leg Raises (with or without ankle weights) – strengthens quads and obliques. equipment needed: TheraBand Ankle Weights
3. The Crab – strengthens outer glutes and thighs equipment needed: Recredo Booty Bands, Set of 3 
4. Standing Leg Side Raises – strengthens outer thighs, glutes and outer calf equipment needed: SKL Resistance Bands, Set of 4 
5. King Arthur Pose – stretches quads equipment needed: 1) Gaiam Yoga Block 2) ProsourceFit Exercise Balance Pad

What is Causing Pain?

Knee pain can be so annoying that walking or going up and down the stairs can be uncomfortable. It can be a result of trauma or old age, however, most of the time it is the surrounding muscles that are not strong enough to support and hold the knee in the correct alignment. 

Alternatively, it could also be that the opposing muscles are so tight that they are pulling on one end, causing an imbalance on both sides. I would suggest taking an MRI to check for serious problems before you begin any treatment.

Knowing the problem from the start will save you a lot of time and money in the long run.  

I have written several articles dealing with different pain problems, do check them out if you are suffering from any of these problems:

• Knee Pain: What to do when you hurt youR knees?
• Neck Pain:
  • best stretches for neck pain relief
  • best neck pain relief products
• Shoulder Pain: Best shoulder pain relief products
• Elbow Pain: Best elbow pain relief treatments
• Tight hip: Best stretches for tight hip and hip pain

Who Should Get This 

People with knee pain obviously, but people with underlying illnesses such as diabetes and overweight problems, Those who have had trauma to the knee and people that are in rehab. As well for people wants to learn themselves to take care of their health. 

Best Exercises to Reduce Knee Pain: 

Bridge with Pilates Ring Exercise

This exercise strengthens your inner thighs, butt, hamstrings, and core, which are all the muscles to help support the knee. Learning how to activate these muscles all at once will help your body support your knee. Once your knee is supported correctly, you will be pain-free. 

How to do Bridge with Pilates Ring Exercise:

• Lying face up, roll your shoulder back and away from your ears, contract your abdominals, and put the Pilates ring in between your thighs
• Inhale to start
• Exhale – You’re going to raise your bum off of the floor by pushing down into your heels and squeeze the Pilates ring about 80% 
• Inhale hold for a split second 
• Exhale slowly, lowering your bum while still squeezing the Pilates ring around 50% 

Suggestion: 12 reps 4 rounds 

Equipment needed: ProsourceFit Pilates Resistance Ring 14″ Dual Grip Handles for Toning and Fitness

This was one of the first pieces of Pilates equipment that I bought when I first learned Pilates. It helped fire up my entire core and inner thighs once I put this baby in between my legs. 

It was a good ring to fire up all of the required muscles without having to think.

Straight Leg Raises (With or Without Ankle Weights)

This exercise is not straining and it motivates your thigh muscles to strengthen, as well as, your core. When done correctly this exercise can gently strengthen your core, obliques, thighs, and knees without much strain or pain. You can add ankle weights to increase the intensity as you get stronger. I suggest you start with 0.5KG first and then slowly increase the weight. 

Straight leg lift strengthens the quadriceps (front of the thigh) with a bit of oblique (side of your abs) on the same side. It stretches the calf’s and the hamstrings, which are the opposing muscles that are tight, pulling onto the back of the knee, causing part of the discomfort. So this is a double win exercise! 

You can start with no weights.

How to do Straight Leg Raises:

• Lying down face up, bend one leg with feet on the floor and the other one straight in front of you with feet flexed-
• Inhale to stay
• Exhale while contracting your abs. Start squeezing in so hard that your legs start to lift while keeping your leg straight. Avoid using your hip flexors 
• Inhale, Once your feet reach about a 40 – 60-degree height, continue to flex your feet to get a stretch at the back (if you want to feel more of the stretch, raise your leg higher) 
• Exhale, slowly lower your leg down to the floor and repeat 

Suggestions: 15 raises on each side, 4 rounds

This will add intensity as your knee starts to improve. You will feel that when you get stronger it is less difficult. Therefore, adding ankle weights will make your legs stronger to support your knees. With these weights, you can use it for bum and upper body toning as well. 

Equipment Needed: TheraBand Ankle Weights, Set of Two (2.5 lbs Each)

The Crab 

The crab is one of my favorite exercises to teach to my clients. I find that a lot of people have a slipped disc, knee pain, and/or lower back pain, all due to the sides of the bum (gluteus medius, gluteus minimus, and piriformis) that are usually very weak. Without these muscles holding your knee into the correct alignment, the placement of your knee is incorrect when it starts bearing weight. (Think about the Eiffel Tower with one leg bent, the bent leg is supporting a lot of weight.)

This exercise is somewhat relaxing as you get to lay on your side, yet it works the side of your bum vigorously. 

How to do The crab:

Put the booty band around your thigh above the knee 

• Lying sideways, bend your knee slightly 
• Place your top arm in front of your body, so you have support to attain yourself upright 
• Your bottom arm is supporting your head 
• Squeeze your abs and lift up your chest tall 
• Inhale to stay 
• Exhale and squeeze your butt cheeks together while spreading your knees apart
• Resist against the booty band by continuing to widen the knee 
• Inhale to stay 
• Exhale, slowly bring the knees together (make sure you resist slowly as it will strengthen the inner thighs at the same time 

Suggestions: 20 reps, 4 rounds 

Equipment needed: Recredo Booty Bands

Another fav equipment of my home workout equipment! Besides doing “the crab” with this, you can also swap this with a Thera band or vice versa. They have somewhat the same function, however, the Thera band has a few more tricks up its sleeve. 

Booty bands are great for outer thigh and outer glute strengthening. It slims down the sides and keeps the knee supported!

Standing Leg Side Raises 

This exercise strengthens your side glutes to support the knee upright so it will not collapse inwards causing unnecessary stress on the knee. Standing leg side raise is pretty relaxing and suitable for all ages, I love it because you can do this anywhere, any time!

How to do Standing Leg Side Raises 

• Use the thera band – start with the yellow band first as it’s the lightest in intensity. Slowly move to harder ones, green, red, and blue
• Stand beside a chair, with one hand on the back of it for balance
• Place a resistance band around both ankles
• While keeping your shoulders and hips facing forward, lift one leg straight out to the side (try to lead with your heel and keep the knee and toes pointing straight ahead)
• Hold for five seconds, then slowly return to start. That’s one rep.

Make sure you stand up tall with your abs squeezed tight and use the side of the bum to raise the leg sideways. 

Suggestion: 15 reps on each side x 4 rounds 

Equipment needed: SKLZ Resistance Bands

This is the thera band that I mentioned above. This set provides different intensities that you can switch around depending on how you feel. Some days you may want a light workout and can use the yellow one. And one day you will feel stronger and may want to choose the red one, making it a bit tougher to strengthen your knee even more! 

King Arthur’s Pose 

This exercise is actually a stretch, however, it is really great as most people overuse their quadriceps, especially if their knees are hyperextended. Loosening up the quads will benefit your knee. 

A word of caution: If the quadriceps are overstretched here, it can easily lead to more knee pain. My best advice as a trainer? Keep this pose at 50% (or less) to start.

How to do King Arthur’s Pose 

• Place the balance foam pad on the floor against the wall with blocks ready on either side.
• Start in a Tabletop Pose with your bum facing the wall.
• Bring the right shin and top of the foot to the wall (pressing gently into it) and step the left foot forward, coming into a Low Lunge-type position.
• Bring both hands to rest atop the blocks, as you lift your chest and your hip points forward to protect the lumbar spine.
• To deepen the stretch, bring hands to your thigh and slowly bring your bum towards the wall.

Hold for 5-10 breaths and repeat on the other side.

Equipment needed: 

• Gaiam Yoga Block
  • I love teaching with yoga blocks, they are small enough to be stored in a cabinet while aiding a lot of poses. It can help with body support and also help with deepening stretches. 

• ProsourceFit Exercise Balance Pad
  • This is a must-have, especially if you had trauma or surgery to your knee. I use this constantly to cushion the knee when my clients need to be on their knees for certain exercises. 
  • This also provides a great imbalance tool to strengthen the stabilization muscles that hold the knee upright. 

Useful Tips and Resources

If you have a really weak knee, it is better for you to put on knee support to reduce the pressure apply on your joint.

Don’t push yourself too much, your muscles need sometime to warm up and being trained. So bit by bit is always a good idea, at the end of the day you know your body the best so feel free to stop when you are too tired.

Make sure you get enough rest before working out and drink a lot of water, and remember, warming up and sketching before exercise is a must!!!

Final Thoughts

I hope this helps, give it a go and let me know if it benefits you! If you still experience discomfort or more pain after two weeks, I would suggest that you get an MRI so a specialist can look into it. There might be something more serious going on that you don’t know. If in doubt, please consult a doctor before exercising. 

Just drop me a text at whatsapp: +852 4647 1174 or iamluuuchia@gmail.com if you have any questions!

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