The right diet and exercise can make a big difference in reducing hip fat. Reducing fat in just one part of the body is impossible, so you must focus on your overall body fat.
Your hips will look slimmer and more toned if you have less fat and stronger muscles in the lower body. Additionally, more muscle and less fat can help you lose calories faster, making it easier to manage your weight.
After you have lost weight, you can focus on exercises that will tone your core and hips.
Continue reading to learn more about toning and losing inches in your hips.
Workouts and exercise options
Squats can be used to target many muscles in the lower body. Squats can be done with your body weight.
After mastering this exercise, you can make the task more difficult by holding a dumbbell with one hand and a kettlebell using both your hands while you do a squat.
Do a squat using good form
- Place your feet slightly wider than shoulder-width apart.
- You can balance your body weight by putting your arms in front.
- Engage your core and keep your spine straight. Then, lower your body until your thighs meet the floor.
- Keep your knees bent at your knees, but not above your toes.
- Take a deep breath and then stand up.
- Do 10-15 repetitions.
- Side lunges
The side lunge is also known as a forward lunge. It is more focused on the hip and outer thighs.
- Standing with your feet slightly wider than your hips, stand tall. Step to the right, keeping your core engaged and your eyes forward.
- Keep your body down until your right thigh meets the floor.
- Pause. Next, push with your left foot forward and then return to the center.
- This move can be repeated 12-16 times, switching sides.
- Fire hydrants
Fire hydrant exercises are a great way to target your hips and glutes. For stability, it also targets your core muscles. Consider using a mat if you have problems with your knees.
- Place your hands on your knees with your knees bent and your feet apart.
- Keep your eyes slightly forward and down.
- Engage your core and lift your right knee off of the ground. Then, rotate it to the side and upward. Your knee should remain bent throughout.
- Keep your foot on the top and lower your leg back to the starting position.
- Do ten repetitions on the right leg, then switch to the left.
Wall sits (also known as wall squats) strengthen your hips, thighs and lower abs. These can help you build core strength, increase muscle endurance, and even lose weight.
- Keep your back against the wall, your legs just a few inches from it.
- Slide along the wall until your legs are at an angle with your hips and hamstrings parallel.
- For 20-30 seconds, hold this position. You can work up to one minute as you increase your strength and endurance.
- Regain your starting position.
- Banded walk
Banded walking is an exercise that uses a resistance band to maintain tension in your hips and allow you to move laterally for a set amount of time. This is a great exercise to strengthen your glutes and target your hips.
Choose a large exercise band with enough resistance to challenge your lower back but light enough to do ten reps per direction.
- Place the exercise band around your ankles and bend your knees slightly. Then, raise your stance.
- Move to the side, but don’t let your feet touch.
- Start by taking ten steps in one direction and then return ten steps to your starting point.
- Repeat the process 2 to 3 more times.
- Step-ups with weights
Step-ups strengthen your glutes and hips. These exercises can improve balance and stability.
- Standing with your feet hip-width apart, place your dumbbells in each of your hands and a bench or step in front.
- Place your right foot on the bench and lift your left leg.
- Step back from the bench by lowering your left leg.
- Do 10 to 15 reps with your right leg leading, switch legs, and do the same with your left leg.
- You can do 2 to 3 sets for each side.
- Side-lying leg raise
Side-lying leg raises are an isolation exercise that strengthens the hips. This exercise requires a proper form.
- Place your right side on an exercise mat.
- Slowly lift your left leg (top leg) as high up as possible. Your toes should be pointed forward.
- Keep your knees bent at the top, then slowly lower your leg back to the starting position. Keep your pelvis straight and your core engaged.
- Repeat the process ten times for each side.
- Jump squat
Squat jumping is an advanced exercise. It takes the basic squat and adds a jump to power training.
- Start by squatting with your feet shoulder-width apart.
- Keep your weight on your heels and squat until your thighs meet the ground.
- This position allows you to explode upwards and then come back down.
- After landing, lower your body back to the squatting position. Land softly, ensuring that your feet touch the ground lightly. Then transfer the weight to your heels.
- Continue for another 30 seconds or 10-12 repetitions.
- Stair climbing
Stair climbing can be a great way to tighten and tone your hips and glutes. It also provides a cardiovascular workout. You can run up and down stairs with access to bleachers or a multilevel parking garage.
Run/jog up the stairs and then return down. Repeat this for five minutes. For a stair-climbing workout, you can also use the gym’s Stairmaster and step mill machines.
- High-intensity-interval-training (HIIT)
High-intensity interval Training is a form of cardio that involves short bursts with intense exercises followed by a brief rest period.
HIIT can help you burn many calories fast, and it has been shown that it is an effective way to lose body fat.
You could do HIIT by doing 30 seconds of fast running on the treadmill and then 15 seconds of walking. You could also do 45 jump squats and burpees, then rest for 15 seconds. You have many options when it comes to HIIT training.
A typical HIIT workout lasts between 10 and 30 minutes. Aim to do a HIIT exercise at least twice per week.
There are other ways to lose hip weight.
You can build muscle mass and reduce body fat by exercising. It is also a great way to keep your weight off after losing it. It’s important to make lifestyle changes to achieve maximum weight loss.
Eat a healthy diet
Healthy eating habits are key to losing weight and trimming your hips. Follow an eating plan that emphasizes whole foods from all food groups.
Avoid added sugars and be mindful of portion sizes. Try to consume fewer calories each day than you burn.
Enjoy good quality sleep.
Getting enough sleep can support your weight loss efforts. Each night, aim for 7 to 9 hours of quality sleep.
Keep your stress under control.
While we all experience stress, researchTrustedSource has shown that too much stress can cause health problems such as high blood pressure, weight gain, headaches, and hypertension. It is important to keep your stress under control when trying to lose weight.
Consider stress-reduction activities such as yoga or meditation. Exercise can help you reduce stress. Talk to your doctor or therapist about how you can manage stress.
Although reducing fat in your hips is impossible by concentrating on strengthening the lower body, you can create a program that focuses on fat loss and emphasizes strengthening your hips. You might see a slimmer, stronger and toned hips.