For many women, the hips are the area of the body where extra fat accumulates, especially for those who have a pear or hourglass body shape. This doesn't have to be a problem area forever, though. By targeting the legs through cardiovascular exercise and strength training, you can lose weight off your hips for a trimmed and toned lower body.
High-Intensity Cardio
Cardiovascular exercise burns the calories necessary for fat loss. When you target the lower body with this type of activity you engage a large muscle group, which translates to a higher calorie burn. Choose vigorous activities such as indoor cycling, running and kickboxing. The Centers for Disease Control and Prevention recommends engaging in at least 75 minutes of vigorous exercise per week, but remember that this is a minimum recommendation. The more time you put into your workouts, the faster the results.
If your current fitness level won't allow you to engage in vigorous activity, aim to get 150 minutes of moderate-intensity activity such as walking. Focus on increasing the intensity by adding a hill or two to your walking route, and increase your speed, time or distance to increase calories burned.
Lower-Body Strength Training
Incorporate lower-body strength training into your routine if your goal is to lose weight off the hips. Some of the most-effective exercises don't require any equipment at all. Lunges are ideal for toning the hips, and if you do have equipment on hand, stabilizing your back leg on a BOSU ball can make the exercise more challenging. You can also perform moving squats by stepping as far as you can to the right, lowering into a squat and stepping the left foot into meet your right foot as you stand back up. Repeat to your left. The side plank also helps to tone the hips. Lay on your right side and prop yourself up on your right arm. Keep the elbow bent at a 90-degree angle with your forearm along the floor. Bend your knees and elevate your torso so that the side of your knee and your bent arm are holding you up. Contract the abdominals and lift the hips off the floor, hold and release.
Perform strength-training exercises two days per week or more. Be sure to skip at least one day between lower-body workouts. Perform one to three sets of each exercise and 12 to 15 repetitions for each set.
Yoga
If you haven't tried yoga yet, you just might be surprised at what it can do for your hips and thighs. Challenging poses such as Warrior I and II, Extended Side Angle, Chair and Eagle build strength in the lower body and tone the hip area. There are a variety of ways to practice yoga. You can purchase a video to do in your own home, put together your own routine by using books and online resources, or take classes at a studio or gym. Start with beginner classes and poses that match your fitness level. Choose more vigorous types of yoga, such as Ashtanga. In the U.S., more athletic yoga styles are sometimes called "power yoga."
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