Shrinking the hips requires losing weight all over your body. Spot reduction is not possible. Engaging in total body strength training builds muscle, which increases metabolism to encourage weight loss. Including targeted exercises for your lower body helps trim inches off your hips.
Side Step-ups
Side step-ups engage the quadriceps, hamstrings, glutes and inner and outer thighs. Stand on the side of a flat bench with your right leg closest to the bench. Keep your chest elevated and step onto the bench with your right foot. Bring your left foot up to meet your right. Step down with your left foot and bring your right foot down, returning to the starting position. Repeat for three sets of 15 repetitions on each leg.
Standing Leg Raises
Standing leg raises target the glutes and outer thighs. Stand with your feet together and place your right hand on the wall for support. Lift your left leg to the side to a 45-degree angle. Lower your leg toward the ground, but don't let your foot touch the floor. Repeat the motion for three sets of 15 repetitions.
Barbell Lunges
Barbell lunges recruit all muscles in the lower body, including the hamstrings, quadriceps, glutes and calves. Place the barbell behind your neck with the weight resting on the trapezius muscle. Stand in a split stance with your right foot in front and left in back. Lower your left knee toward the ground as though you're about to kneel down. Your right knee should be bent at 90 degrees. Press yourself up until your legs are straight and repeat the movement. Perform three sets of 15 repetitions.
Side Squats
Doing side squats stimulate all of the lower body muscles while targeting the outer thighs. Stand with your feet together and hands at your sides. Step out to the side with your right foot so your feet are shoulder-width apart. Sit your hips back until your knees are bent at a 90-degree angle. Keep your chest lifted the entire time. Press up and bring your left foot in so your feet are together, returning to the starting position. Repeat for three sets of 15 on each side.
References
- Bodybuilding.com: Glutes
- Bodybuilding.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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