Many men and women find it difficult to lose weight from their hips. Losing the weight is difficult, and the hips are one of the first locations on the body where fat settles. While you cannot spot reduce a part of your body, certain exercises can help reduce fat from your body overall.
Side Bridge Hip Abduction
Place an exercise mat down on the floor. Lie on your side, keeping your legs straight. Position your right leg on top of your left leg. Rest your forearm on the ground underneath your shoulder and perpendicular to your body. Lift your hips off the ground while the side of your left foot retains contact with the ground. As you are raising your hips, lift your right leg up away from the left. Slowly return to the original position. Repeat for 10 repetitions and switch legs.
Straight Leg Raise
Lie flat on your back on an exercise mat or the floor. Bend your knees to a 90-degree angle and place the soles of your feet flat on the floor. Tighten the thigh muscle on one of your legs and completely straighten the leg. Keep your knee as straight as you can. Without arching your back, lift the outstretched leg approximately 2 feet from the floor. If you cannot lift your leg that high, raise it as far as you can. Leave the leg in the air for 10 seconds and slowly lower it to the starting position. Perform 10 repetitions with each leg.
Hip Raise
Lie face up on the floor with your feet flat and your knees bent. Lift your hips slowly and extend your left leg, pointing your toes in the direction of the wall located directly in front of you. Hold the position for one second. Move your leg 90 degrees out to the left side. Hold the position for one second. Slowly return your leg to the center and lower your leg. Perform 10 repetitions on each side.
Glute Bridge
Lie flat on your back with your knees bent and feet flat on the floor. Position your feet about hip-width apart. Contract your abdominal muscles slightly and maintain this contraction for the duration of the exercise. Breathe out, contract your glutes and extend your hips up off the floor. While lifting your hips, press your heels into the floor to give yourself additional stability. Hold the position for three seconds. Breathe out and slowly lower back into the starting position.
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