It is within your reach to trim the excess flab on your hips with exercise. There are several exercises for toning and strengthening the gluteal, quadriceps and hamstring muscles that form your hips. Plan on working out three to five days a week. When you reach a plateau, advance your routine by performing the exercises with weights, extending the exercise hold time or increasing the number of repetitions. To maintain interest, alter your routine or add some additional exercises.
Exercise Ball Leg Flutter
This exercise strengthens and firms the butt and hamstring muscles. Lie with your hips on top of an exercise ball, legs extended backward and hip-width apart and hands flat on the floor in front of you. Align your hands under your shoulders with your arms extended. Point your toes and tighten your leg and butt muscles. Inhale to the count of five as your move your extended legs 5 inches up and down. Repeat the exercise as you exhale to the count of five. This is considered a sequence. Perform eight sequences.
Resistance Band Bridge
The bridge works the muscles on the outside of your hips. Stand with your feet hip-width apart and tie a resistance band around the outside of your legs directly below your knees. Lie on a mat with your arms extended at your sides and hands, palms down. Bend your knees and place your feet flat on the floor with your heels 12 inches from your butt. Tighten your abdominal and butt muscles and lift your hips and back off the floor. Your knees, hips and shoulders should be in a straight line. Move your knees slowly outward until you feel a slight pull in your muscles. Hold this position for five seconds, move your knees inward and lower your body to the floor. Perform the exercise eight times.
Extended Leg Raise
This exercise works your quadriceps and hamstring muscles. Lie on a mat with your legs straight, arms extended at your sides and hands, palms down. Bend your left leg and place your foot flat on the floor with your heel 12 inches from your butt. Squeeze your abdominal and butt muscles and flex your right foot. Lift your extended right leg 18 inches off the floor, hold to the count of five and lower to the floor. Perform this exercise 10 times. Switch legs and repeat the exercise.
Moving Lunge Kick
The moving lunge kick exercises all your hip muscles. Stand straight with your chin level, arms bent and hands on your hips. Move forward kicking your left leg up as high as possible. Lower your left leg and place your foot flat on the floor. Lower your body until your left thigh is parallel to the floor. Shift your weight to the left foot as you move your right foot forward and place it beside your left foot. Raise your body to the erect position. Perform this exercise eight times, leading with your left leg. Switch legs and repeat the exercise.
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