From puberty to marriage and childbirth, a woman’s body undergoes a lot of changes hormonally and physically. Which each phase in life, the body keeps adapting to the changing situations which is beneficial but at the same time takes a toll on the body. Here we enlisted, 10 easy and effective exercises to reduce hips fat. Let’s have a look into them.

For those with a pear-shaped structure; (with high muscle build on hips, thighs and lower abdomen), the good news is that this weight can be lost with continuous effort and proper diet. This will not change the body structure, but will definitely bring about change in overall size.

Best Exercises To Reduce Hips Fat:

Here are a few simple and best exercises to reduce hips fat. Let’s have a look into them.

1. Squatting:

Squatting is the most basic form of exercise which hits straight to thighs, gluteus muscles, hips and lower back.

How To Do:

  • Stand with legs hip-width apart, and toes pointed towards the wall in front.
  • Stretch your arms at shoulder length in front
  • Take a deep breath in and squat with your back straight till your thigh bone is parallel to the floor
  • Breath out and stand to normal position
  • Repeat this at least 15 times.

Three such routines need to be performed taking a break of a minute in between for effective results. It is also necessary to understand that over stretching is undesired, especially for those with back problems. Once done with basic squats, other challenges can be added, increasing the level of difficulty.

2. Step-Squat:

Step squat is one of the best exercises to tone the hips, thighs and calves. It is a good way to keep abdomen toned and strengthens the back and ankles too.

How To Do:

  • With your back straight, stand with legs hip-wide apart, toes pointed at the front.
  • Thread your fingers, put it under the chin and keep the elbows about 3-4 inches away from your chest.
  • Now in the squatting position, with back straight take two side steps to the right.
  • Get back to position and take side steps to the left. Repeat.

If not by count, do this for ten minutes regularly. This burns calories and excessive fat, the results of which can be seen quicker than you can imagine. This is the best hip fat loss exercise.

3. Lunges:

Lunges do a great exercise for hips and buttocks. All you need to do is:

How To Do:

  • Stand straight with arms on your sides parallel to the shoulders.
  • Keeping the back straight; put your right leg forward and bend on the knee.
  • The target is to have the knees and toes parallel.
  • Hold the position for 5 seconds and slowly stand back straight.
  • Do this at least 15 times; then switch legs.

The schedule needs to be done three times for you to feel the impact on the muscles. Increase the number of routines after two weeks. You can also add the challenges by performing it with low weight dumbbell to tone your arms and wrists. However, that needs to be done only after 2-3 months. This is the best hip weight loss exercises.

4. Lying Legs Lift:

This is one of the favourite exercises for those who are tired after a tough workout and need some time to lay and relax without missing the workout target.

How To Do:

  • Lay straight on your back and fold your hands under your forehead.
  • Without bending your knees, take a deep breath in and lift the right leg up in the air as far as you can go.
  • The target is to point the toes toward the ceiling in front and hold for 3-5 seconds.
  • Breathe out and bring it back on the floor. Switch legs.
  • Perform 20 times for each leg.

Take care not to overstretch back/thigh muscles. Thighs and buttocks are directly toned with this regime. Abdominal muscles also get tones with this exercise, which is an added benefit.

See More: Exercises To Reduce Love Handles

5. Hip Raises Side:

This particular routine targets the hips and thighs. It also strengthens the shoulders and biceps.

How To Do:

  • Lie on the floor or any mat on your right side, with right hand on your head taking the support of the elbow on the floor.
  • Place your left arm on your hips.
  • Taking a deep breath raise the left leg towards the ceiling as much as you can. Target a 90-degree angle.
  • Hold the position for about 3 seconds before bringing the leg back.
  • Repeat at least 15 times before switching sides.

The entire set needs to be done twice initially, and the target should double after three weeks. Stopping immediately if your body feels otherwise is the desired thing. Overdoing will not help. This is the exercise for hips fat reduction.

6. Plies:

Plies is inspired by ballet moves and is an interesting and effective way to keep hip muscles toned. For those with perennial leg pain, it is an effective exercise to reduce pain.

How To Do:

  • Stand with feet apart at a shoulder-length; pointing your toes at 45 degrees from your body.
  • Put your hands on hips or in prayer position near the chest.
  • Now, keeping the back straight, bend from knees and go down as far as you can. Make sure of the 45-degree angle of the toes.
  • Hold the position for seconds before returning to position zero.
  • Repeat at least 25-30 times in one routine.

Do two such routines in the beginning and increase accordingly. The key factor of this exercise is the angle of the toes, which should be maintained at all times.

7. Side Lunges:

Shifting sides while making lunges add to the slimming power of this exercise. The legs get strength at the same time as the side muscles of the hips are toned.

How To Do:

  • Stand with feet joined, arms at your sides and back straight.
  • Now take a big step on the side with your left leg, bending at the knee. And arms parallel to shoulders.
  • The target is to grip your toes with both the hands joint.
  • Carefully get back to a normal standing position.
  • Repeat for the other side.

Do the routine for 25-30 times on each side. While performing this exercise, make sure not to bend too fast or get up too fast for safety reasons. Those with knee and back problems should avoid doing this exercise.

8. Hip Raise:

Instead of the typical hip raise, make the exercise challenging by balancing only on one foot to tone inner thighs and hips simultaneously.

How To Do:

  • Lie straight on your back and fold your legs to keep the feet flat on the ground.
  • In a slow movement, lift your hips off the ground and extend the right leg to make it a point at the wall in front.
  • Count one and extend the leg to the right
  • Count one and bring it back to the front and back in position on the floor.
  • Cautiously get the back on the ground.

Repeat the schedule at least 10-15 times to begin. Increase gradually; not only in the number of times but the duration for which you hold up the body. This is the best hip slimming exercises.

9. The Camel Pose:

Taking a few inputs from yoga, this exercise benefits the abdomen, buttocks and is also an excellent cure for back problems.

How To Do:

  • Kneel down and cross the big toes behind you. Sit on your heels such that the thighs and calf muscles touch. Maintaining a straight back.
  • Gradually raise the body and hips to make a 90-degree angle with the calf and thighs.
  • Arch backwards to touch your palms on the heels.
  • Hold the position for at least 10 seconds.
  • Slowly, get back to the initial position.
  • Repeat 10-15 times initially. Increase the number gradually.

Extend the time for which you can hold the final pose with regular practice and dedication. It stretches the muscles and makes them strong and flexible.

10. Forward and backward Leg Swings:

Increasing the strength on lower body and toning lower abdomen and butt is the main target when performing this exercise routine. For leg swings:

How To Do:

  • Stand with your legs apart against a wall sideways.
  • Put left hand on the wall and right on your hips.
  • Lift the foot that is away from the wall to the front trying to make it parallel to the floor
  • Now bring is back to the centre and without touching the ground, push it backwards, trying to make it parallel to the ground.
  • Repeat the process at least 20 times before switching legs.

Increase the number of swings every week as your body gets adjusted. It is also beneficial for those with heavy thighs. this is the best exercises to reduce hips fat

With exercise, a proper diet is essential for an effective outcome. Reduce calorie and junk food intake. Avoid alcohol and other tinned beverages which contain added flavour. Taking care of the internal system is very important for a visible outcome in appearance. Do not get disheartened if the progress is slow. With dedication, the results will surely appear after some time.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.