The hips are one of those trouble spots that you hear about in magazines and media when it comes to weight gain on the female body. If you suffer this unwanted circumstance, you know how frustrating it can be. To help slim down your hips and gain back your self confidence, you need to focus on weight loss throughout your whole body while doing several key toning exercises without added resistance.
Step 1
Eat high-nutrient foods to prevent any further weight gain. Give up the sweets, burgers, fries, lattes, muffins and potato chips. They are loaded with empty calories and can contribute to fat hips. Eat nothing but healthy foods instead like lean meats, fruits, vegetables, nuts, whole grains and low-fat dairy products.
Step 2
Ride an indoor bike for 45 to 60 minutes to burn the fat in your hips. If you do not like indoor cycling, partake in any form of cardio as long as it causes you to sweat and it involves your legs. Running, elliptical training, stair climbing, rowing, kick boxing and jumping rope are examples. Do your cardio three times a week on nonconsecutive days.
Step 3
Execute a set of plie squats. Stand with your feet in a wide stance and your toes pointed out slightly. Place your hands in front of your chest and lower yourself down by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat.
Step 4
Stand behind a workout bench with your feet together to do step-ups. Step onto the bench with your right foot then left foot. Step back down with your right foot then left foot. Step back up leading with your left foot and step off leading with your left foot. Keep alternating each lead foot for a set of reps.
Step 5
Lunge across the floor of the gym. Stand with your feet together and your hands on your hips. Step forward with your right foot and lower your body down until your right thigh parallels the floor. Your left knee should be one inch away from the floor behind you at this point. Stand back up, step forward with your left foot and lunge again. Continue to lunge in this alternating pattern. Make sure you keep your core tight, your back straight and your gaze fixed forward throughout the exercise.
Step 6
Perform side lying hip abductions. Lie on your left side with your legs stacked on top of each other. Bend your left knee so your lower left leg is behind your body. Lift your right leg in the air as high as you can, slowly lower it back down and repeat. Do a set of reps and switch legs. Keep your legs straight when you lift them and stop them right above the ground when you lower them.
Step 7
Squat down to do starbursts. Stand with your feet hip-width apart and and tuck your arms into your sides with your hands in front of your chest. Lower yourself down into a deep squat and explode into the air. Extend your arms and legs out as if you were doing a jumping jack. Your body should be in an "X" formation at this point. Land with your feet hip-width apart and repeat.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of your hip exercises. Work out three times a week on the alternating days of your cardio.
Things You'll Need
- Bench
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