Hip weight gain occurs when you consume too many calories. Your body stores the excess energy as fat, resulting in hip weight gain. Eat a low-calorie diet that includes a variety of healthy foods if you want to lose hip weight. You also need to plan regular cardio and strength training activities. Together, these lifestyle modifications will help you achieve thinner hips.
Leg Raises
Leg raises provide an effective exercise for targeting your hips, glutes and outer thighs. Start on all fours. Keep your weight balanced evenly throughout your body. Slowly kick your left leg diagonally behind your body. Return your leg to the starting position. Perform nine more kicks on your left side. Then, repeat the exercise 10 times on your right side.
Side Jump
The side jump tightens your outer hips, glutes, thighs and hamstrings. Start in a standing position, with your feet about hip-width apart and your hands on your hips. Hop about 3 feet to your left. Land on your left foot, bending your knee slightly. Place both feet on the floor and repeat the exercise on your right side. Complete 15 repetitions with each leg.
Squat Kick
The squat kick targets your hips, thighs and glutes. Stand with your hands on your hips. Kick your right foot in front of your body. Return your foot to the ground, lower into a squat and stand back up. Complete 15 repetitions on your right side. Then, switch to your left side to perform 15 reps. During the squatting portion of this exercise, keep your weight on your heels and your knees behind your ankles.
Circuit Training
You need at least two hours and 30 minutes of cardio activity weekly, according to the Centers for Disease Control and Prevention. Circuit training provides an effective way to meet this requirement and maximize your calorie-burning potential. This workout approach requires you to alternate hip-toning exercise with vigorous cardio activity. For example, start with the squat kick. Then, switch to a few minutes of intense activity, such as jumping rope or jogging. Select a new exercise, such as the side jump, and switch back to cardio again. Repeat this cycle for at least 30 minutes.
References
- Weight-control Information Network; Statistics Related to Overweight and Obesity
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- "Fitness" magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent; 2011
- MedlinePlus: Tips for Losing Weight
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- "Fitness" magazine; 10-Minute Hips Workout; Betsy Stephens; February 2006
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