When you have fat in one area, such as the hips, the only way to truly get rid of it is to lose weight throughout your entire body. That being said, you can perform exercises to build muscle and tone up the hip area. This will give an appearance of having leaner hips. If you have knee or back issues, consult your physician before attempting these exercises.
Perform 10 to 12 reps and three to four sets of each exercise and work out 3 days a week on alternating days. When just starting out, aim for 6 to 8 reps and work your way up as you adapt to the exercises.
Cardio and eating
Cardiovascular exercise can help increase your caloric expenditure and burn the fat that is surrounding your hips. Any type of cardio will suffice, as long as your large muscles are involved, your heart rate goes up and it causes you to sweat. Aim for 30 minutes of cardio and do it three days a week.
Reducing overall body fat to trim hip fat also requires eating less food, with an emphasis on healthful foods.
Thigh Abduction
Thigh abduction is performed with a seated abduction machine. To do this exercise, sit on the seat, place your feet on the foot holds and rest your outer thighs against the padded levers. After grabbing the handles on the sides of the seat, press into the levers and spread your legs into a V shape. Slowly bring your legs back together and repeat. When doing this exercise, make sure to keep resistance on your hips throughout the movement.
Lying Side Leg Raises
Lying side leg raises target your hips and your obliques at the same time. To do these, lie on your right side with your legs stacked on top of each other. After raising your left leg approximately 12 inches in the air, raise your right leg up to meet it. Once you have help this position for a full second, lower both legs back down and repeat. Continue for a set of reps and switch legs.
Cable Abduction
Cable abduction is performed with one side of a cable machine. To do this exercise, fasten an ankle cuff to a low setting on the machine and stand with your right shoulder facing the weight stack. After attaching the cuff to your lower left leg, raise your leg in the air to your left in a sweeping motion. Once you have gone as far as possible, lower your leg back down and repeat. Continue for a set and switch legs.
Squat Jumps
Squat jumps are performed with the weight of your body. To do these, stand with your feet shoulder-width apart. Keeping your core tight and back straight, lower yourself into a deep squat and jump in the air as high as possible. As you are in the air, reach your hands up like you are trying to grab onto something. After landing, immediately go back into another squat and jump again. Continue for a set of reps.
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