For many women, the hips pose a common trouble spot when it comes to weight gain. If you fall into this category, you can select from multiple exercises to help strengthen and tone this area. With the right blend of exercises, you can slenderize your hips in a matter of months. Aim for 12 to 15 reps and three to four sets of each exercise.
Cardio
Cardiovascular training increases your caloric expenditure, which in turn causes you to lose weight. This weight loss is seen throughout the whole body, including your hips. Perform any type of cardio that you enjoy and that will get your heart rate elevated. Swimming, indoor cycling, running, jumping rope, elliptical training and stair climbing are all examples.
Side Step-ups
Perform side step-ups with a workout bench. Stand on the bench with your feet side by side. Step down to your right and place your right foot on the floor. Stand back up on the bench, place your feet back together and step down onto your left foot. Keep stepping up and down, alternating with each foot.
Lunges
Lunges work the hips, glutes and thighs all at the same time. Stand with your feet together and your hands on your hips. Step forward with your left foot and lower your body down toward the ground. Stop when your left thigh becomes parallel to the floor and your right knee is an inch above the floor. Stand back up, bring your feet together and repeat with your right foot. Keep alternating each lunge.
Hip Abduction
Do hip abduction from a lying position on your side. Lay down on your left side with your left knee bent and your right leg straight. Lift your right leg straight up in the air as high as possible, then lower it back down to 2 inches above the floor. Repeat for a set of reps and switch legs.
Standing Leg Raises
Fasten a pair of ankle weights to your lower legs to do standing leg raises. Grasp a stationary object and lift your right foot off the floor. Raise your leg up to your right as high as possible in a smooth, arcing motion. Slowly lower it back to the starting point and repeat. Do a set of reps and switch legs.
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