Hip fat is lesser in severity than abdominal fat, but that doesn't exclude it from causing frustration and a lower self-esteem when it appears. To rid yourself of hip fat, exercises can be done to burn calories, build muscle and create better definition. You should also be aware that for any exercise to be effective, you must follow a healthy diet.
Cardio
Any form of cardiovascular exercise will increase your aerobic capacity and burn calories. Because there is no such thing as losing weight in one area, you will experience weight loss throughout your entire body including your hips. Brisk walking, running, group indoor cycling, inline skating, elliptical training and rowing are all examples of cardio. Aim for 45 to 60 minutes and do it three to four days a week.
Standing Abduction
Abduction is a motion that causes your legs to move outward. A standing abduction exercise is performed with your hand on a wall or chair for support. After lifting your right foot off the floor slightly, move your leg in the air laterally to your right in a sweeping motion. Slowly lower it down, repeat for 10 to 12 reps and switch sides.
Side Lunges
Side lunges work the hips, thighs and butt simultaneously. Stand with your feet hip-width apart and place your hands in front of your chest with your elbows bent. In a controlled motion, step laterally to your right, place your foot down and bend your knee. As you do this, push your butt backward and try to line your shin up with your second toe. Once your thigh is close to parallel with the floor, bring your feet together and lunge to your other side. Repeat lunging back and forth until you've done 10 to 12 reps with each side. Maintain a straight back and tight core throughout.
Lying Hip Abduction
Lying hip abduction is done from a position on your side. Lie on your right side with your left leg straight and slightly in front of your body, and your right leg straight and slightly behind your body. While holding a dumbbell on your thigh with your left hand, raise your leg up in a sweeping motion as high as possible. Slowly lower it down, repeat for 10 to 12 reps and switch sides.
Bridge with Hip Abduction
A bridge with hip abduction exercise is done from a side-lying position. Lie on your left side with your left hand on the floor straight down from your shoulder, your right hand on your hip and your legs stacked. Your arm should be straight at this point and your body should be bent laterally. In a smooth motion, push your hips up off the floor, straighten your body and extend your right leg in the air as high as possible. Your left hand and the outside of your left foot should be the only points of contact with the floor at this point. Slowly lower yourself back to the starting position and repeat. After doing 10 to 12 reps, switch sides.
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