What Are Some Exercises For Fat Hips?

You've been working out regularly, but that stubborn fat around your hips doesn't want to budge. The key to slimming down the hips is decreasing your body-fat percentage; it is not possible to spot reduce fat. Developing lean muscle through strength training boosts metabolism and facilitates fat loss. Include lower-body strength-training exercises in your total-body workout routine to burn fat and help trim inches off your hips.

Stepups

Performing stepups recruits the thighs, butt and calves. Stand in front of a flat bench or aerobic step with the right foot placed on top. Press through the right foot and lift your body onto the bench. Raise your left knee to hip height. Step down with the left foot and return the right foot down to the starting position. Repeat the movement for three sets of 20 repetitions on each leg.

Side Raises

Side raises target the gluteus medius at the side of the hip. Stand with both feet together and place your right hand on the wall for balance. Lift the left leg up to a 45-degree angle with the foot flexed. Slowly lower the leg toward the floor, but don't let the foot touch the ground. Repeat the motion for 20 repetitions on the left leg and switch sides. Perform three sets of 20 repetitions on each leg.

Side Lunges

Side lunges engage the quadriceps, glutes, calves and hamstrings while stimulating the outer thighs. Begin by standing with your feet together and arms extended to chest height. Take a wide step out to the side with the right foot. Bend the hips back until the right knee is bent at 90 degrees, while the left leg remains straight. Press up and bring the left foot in next to the right. Return to the starting position. Repeat for three sets of 20 repetitions on each side.

Bridges

Bridges work the hamstrings, glutes and core muscles. Lie on your back with knees bent and feet on the floor. Place your hands beside the hips. Press your hips up toward the ceiling in a bridge position. Slowly lower your hips toward the ground, but don't allow your butt to touch. Repeat the exercise for three sets of 20 repetitions.