Fat on the hips, or "saddlebags," is a common fitness problem for women. According to Jorge Cruise, best-selling fitness author and writer at Prevention.com, body fat is commonly stored on the hips because of genetics and hormones in women. However, exercises that target the hips can help burn excess fat and build strong, slim legs.
Exercise 1
The thigh lift also targets the fat on the outer hips. To begin, lie on a mat on your side with one leg on top of the other and your feet pointing downward. Rest your upper arm on the mat and your lower arm below your head and stretched out so that it is palm up. Then lift your upper leg three to five inches so that your hips are separated. Hold this position for five to 10 seconds and flex your upper foot. Next, raise your upper leg as high as possible and hold this position for five to 10 seconds. Slowly drop your leg to so that it is again three to five inches above your other leg. Hold this position for another five to 10 seconds before returning to the resting position. Relax and repeat with the other leg.
Exercise 2
Cruise recommends the seated leg raise to burn fat from the front of the hips and thighs. To begin, sit in a sturdy chair with your knees bent at a 90-degree angle and your feet flat on the floor. Keep your back straight, and hold the sides of the chairs with each hand. Then exhale as you lift and extend your right leg. Hold this position for 30 seconds while continuing to breath normally. Then inhale deeply as you lower your right leg. Relax and perform with the left leg.
Exercise 3
Fitness Consultant Tanja Baumann recommends the leg pull-up (or crawl swimming stroke) to target the buttock, hip and thigh muscles. Lie on your stomach on a floor mat with your head resting on your arms. Then raise and lower your right leg without bending your knee and using only your thigh and buttock muscles. Only a short movement will be possible with these muscles alone. Keep your stomach flat on the mat. Hold for a three to five seconds, and alternate to the other leg. Repeat with each leg as many times as possible.
Exercise 4
Baumann also recommends the pelvic lift to work the hips, thighs and abdomen. Lie on your back on a floor mat with your arms at your sides and your legs bent at the knees. Keep your feet flat on the floor, and slowly lift your pelvis up about five to 10 inches off the mat. Hold for as long as you comfortably can, relax and repeat up to 20 times.
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