Strengthening and reducing the size of your hip area takes a combination of proper diet, cardiovascular exercise and strength training. While exercises targeted to your hip muscles will tone the muscle underneath your skin, the only way to reduce the size of your hips is to lose excess body fat. An added benefit to stronger hips is the potential reduction in back pain and injury. Plan on performing targeted hip strengthening exercises three times a week.
Dumbbell Step-Ups
Dumbbell step-ups work your buttocks and quads. You will need a set of dumbbells and an elevated platform, box or bench. Begin by holding a dumbbell in each hand and placing your hands alongside your outer thighs. Keep your back straight, and step up onto your box with your right foot. Contract your buttock muscles and bring your left foot onto the bench alongside your right foot. Step back off the box with your left foot. Repeat the movements, alternating the foot that you first use to step on the bench. This exercise has the added benefit of working your heart if you perform the step-ups for 10-minutes at a time. (See Reference 2)
Hip-Lift Progression
The hip-lift progression exercise, recommended by "Fitness" magazine, effectively tones your buttocks and hips. Begin the exercise by lying on your back on the floor with your hands by your hips. Bend your knees and put your feet flat on the floor. Tighten your abdominal muscles and lift your buttocks, hips and lower back off the floor. Squeeze your buttocks and leg muscles when your body is in a straight line from your neck. Hold for one second and slowly lower yourself back to the ground. Repeat 10 times.
Outer Thigh Lift
Target your outer thigh by performing the outer thigh lift. Begin by lying on your right side with your right arm under your head. Keep your legs straight and slowly raise your right thigh approximately six inches into the air. Hold for a count of two and slowly lower your leg. Repeat 15 to 20 times. Turn over and perform the exercise on your left side.
Side Kicks
The side kick exercise is a Pilates-inspired exercise. Lay on your right side with your legs extended straight from your hips and your right arm under your head. Lift your left leg off your right leg and slowly swing your leg away from its original position until it is close to a 90 degree angle to your body. Return your leg to its starting position and repeat eight to 10 times. Turn over and do the exercise on your left side.
A variation on the side kick is to lift one leg and imagine you are writing circles on the wall with your toe pointed. Circle your leg eight to 10 times in the air and repeat with the other leg. Make sure your back stays aligned with your neck.
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