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How to Lose Wide Hips

author image Van Thompson
Van Thompson is an attorney and writer. A former martial arts instructor, he holds bachelor's degrees in music and computer science from Westchester University, and a juris doctor from Georgia State University. He is the recipient of numerous writing awards, including a 2009 CALI Legal Writing Award.

Wide hips are the bane of many people's existence -- particularly women, who usually accumulate fat on the hips and thighs. You can't change your genetic makeup and you can't slim bone, so if you have naturally wide hips they're probably going to stay that way. You can, however, reduce the fat along your hips, creating a slimmer, svelter look.

Step 1

Do cardiovascular exercise most days of the week. Fitness routines such as running, cycling, jumping on a trampoline and swimming all burn the calories that lead to fat accumulation. Cycling for 30 minutes at a moderate pace on a stationary bike, for example, will burn about 311 calories for a 185-pound person.

Step 2

Focus on your diet. Combining diet and exercise can help you trim your hips much more quickly. Ask your doctor to help you calculate your daily caloric needs. Staying at this number will mean you maintain your weight, but you can lose weight if you exercise and take in fewer calories. To do this, choose foods with a low energy density. These low-calorie foods allow you to eat more and feel fuller. High-fiber foods such as vegetables and whole grains are ideal choices. Stay away from sugary sodas and processed snacks such as potato chips.

Step 3

Tone your muscles. Muscle-building exercises burn fewer calories than cardiovascular exercise, but can help your hips look toned and strong. Muscle also requires more calories for maintenance and recovery than fat, which means the more muscle you have, the higher your resting metabolism. Perform exercises such as lunges, squats and leg lifts. For an even more intense workout, try holding weights in each hand when you do hip-toning exercises.

Step 4

Keep your upper body toned to help balance your proportions and move the eye away from broad hips. Pushups, pullups and biceps curls can help you gain a svelte and strong upper body. Try incorporating upper body exercises into your hip workout. For example, do biceps curls at the same time you do squats, or try a circuit-training routine that incorporates exercises for the upper and lower body.

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