How to Reduce Hip Muscles

Reducing your hip muscles can help you look thinner overall. There are many ways to reduce your hip area, including aerobic exercise to burn fat. A low-fat, low-calorie diet will also help. By consuming fewer calories, your body will gain the energy it needs by burning stored fat, including the fat around your hips. There are also exercises you can do that will stretch and tone your hip muscles so they will be less bulky.

A woman is climbing up stairs. Photo Credit lzf/iStock/Getty Images.

Forward Lunges

Step 1

Adjust the mirror so you can easily see your lower body in it as you exercise.

Step 2

Stand straight with your feet about hip-width apart.

Step 3

Take one “giant step” forward (about 2 feet), striking the ground first with your heel, then the ball of your foot, then your toes. As you do so, transfer your weight onto that foot, but keep your body as straight and tall as possible. You may hold onto the chair for balance.

Step 4

As your weight transfers, bend your front knee so that your body lowers. Do not let your front knee move forward – it should remain directly above your ankle, and your front leg should form a 90-degree angle.

Step 5

When you have gone down as far as you can, push off your front heel and raise yourself up to your starting position.

Step 6

Repeat on the other leg.

Step 7

Start by doing 10 repetitions. As you get stronger, add more repetitions.

Squats

Step 1

If you have a full-length mirror, adjust it so you can see your lower body easily. Stand straight, with your legs about two inches wider than hip width apart, with your toes pointed comfortably outward.

Step 2

Bend your knees as far as you can comfortably. Be sure to keep your back straight and your knees directly above your ankles. You may use a chair for balance.

Step 3

Try to lower yourself so that your upper legs are parallel to the ground. Hold the position for a moment, then push through your heels to raise yourself to your starting position.

Step 4

Start with 10 repetitions and increase as you are able.

Leg Lifts

Step 1

If you have a full-length mirror, adjust it so you can see your lower body easily. Stand straight, with your legs directly below your hips.

Step 2

Lift one leg out to the side as high as you can comfortably. You may hold on to a chair for balance if necessary.

Step 3

Lower the leg to starting position.

Step 4

Start by doing 10 repetitions on that side.

Step 5

Repeat on the opposite side. Increase the number of reps as you are able.
You may also do the same exercise while lying on your side.

Tips

• While it is not possible to “spot reduce” (i.e., exercise solely to burn fat from a specific area), you can strengthen and tone the area to improve its appearance.
• Combine these exercises with 30 minutes of walking, jogging, biking or swimming to burn fat in your hip area.

Things You'll Need

• Comfortable exercise clothes
• Chair (optional but recommended for beginners or people with balance problems)
• Full-length mirror (optional but recommended for beginners)

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