Hip Reduction Exercises

Reduce your hip size with a consistent workout routine.

Reduce your hip size with a consistent workout routine.

Many women carry excess fat in their lower bodies, including in the hips. Being overweight increases the risk of developing heart disease, diabetes and cancer. If your hips are a trouble spot, combine strength training moves that target the area with cardiovascular exercise to burn fat and a healthy diet to control calorie intake. Spot reduction isn't possible, but you'll likely notice fat loss all over your body and you'll create definition in your hips at the same time.

Dumbbell Front Squat

Dumbbell front squats work your hips and buttocks at the same time, which helps slim the area in a proportionate way. To do the move, stand with your feet about hip-width apart and hold a dumbbell in each hand. Bring the dumbbells to shoulder height, palms facing inward and elbows bent. Lower your body as if you are sitting down into a chair. Stop when your knees reach a 90-degree angle. Hold the move for a second or two, then return to the starting position to complete one repetition. Do two or three sets of six to 12 repetitions.

Standing Side Kick

The motion involved in doing a standing side kick activates your outer hips, making them an ideal addition to a hip reduction routine. To do a standing side kick, stand with your feet at hip-width and place your hands on your hips. Extend one leg upward to the side until it reaches hip height, hold for one second, then slowly lower to the floor. Do 15 repetitions of the move with each leg. If you prefer, hold the back of a chair with one hand to stabilize yourself.

Hip Raise

Hip raises are a good move for working your flexors and outer hips at the same time. To do the exercise, lie on your back, knees bent and feet resting firmly on the floor. Lift your hips while extending one leg until it is straight. Hold for one second then swing the leg out to your side. Hold for one second, return your leg to the center and lower to finish one hip raise. Do 10 hip raises with each leg.

Side Lunges

Side lunges work the muscles in your outer hips and can help create definition in the area. To do a side lunge, stand with your feet together and arms at your sides. Swing one leg out to the side, squatting down and bending the opposite knee to a 90-degree angle. Keep the other leg straight throughout the move. Return to the starting position by pushing your body upward with your bent leg to complete one side lunge. Do two or three sets of six to 12 repetitions with each leg.

 

Photo Credits

  • Jupiterimages/BananaStock/Getty Images