Hip Exercise For Weight Loss

If you’re looking to lose weight, you might think that the best route is to start a rigorous exercise program. But what if I told you that it’s not just about sweating your butt off at the gym? What if I told you there are some simple, easy-to-do exercises that can help you lose weight, and they don’t require a gym membership or even much time on your schedule?

That’s right—you can get in shape from the comfort of your own home. And no, I’m not talking about doing situps or crunches or jumping jacks (although those things have their place). Instead, let me introduce you to hip exercises! They’re fun and engaging, but most importantly, they help you burn calories faster than any other form of exercise.

As a bonus: hip exercises are also good for improving your balance and building muscle strength in your lower body. This is important because most people tend to put on more weight in their thighs and hips than anywhere else on their bodies. So strengthening these muscles will help prevent future weight gain while also revving up your metabolism so that it burns more calories all day long (even when you’re sitting still).

Right here on Buy and Slay, you are privy to a litany of relevant information on exercise to reduce hips and thighs, exercise to reduce tummy and hips at home, how to reduce hips and thighs naturally, and so much more. Take out time to visit our catalog for more information on similar topics.

Hip Exercise For Weight Loss

When it comes to losing fat and toning muscles, especially around your hips, the right combination of diet and exercise can make a difference.

However, since you can’t spot-reduce fat in one area of your body through diet or exercise, it’s important to focus on losing overall body fat. Once you start losing weight, you can focus on exercises that can help tone the muscles in and around your hips and core.

Having less fat and stronger lower body muscles may give your hips a leaner, more sculpted appearance. Plus, having more muscle and less fat will help you burn calories at a faster pace, making it easier to control your weight.

Read on to learn more about the best ways to drop inches and tone your hip muscles.

Exercise and workout options

1. Squats

Squats are a versatile exercise that target many of the muscles in your lower body. You can do squats with just your body weight.

Once you’ve mastered this exercise, you can make it more challenging by holding a dumbbell in each hand, or a kettlebell with both hands, while doing a squat. 

To do a squat with good form:

  1. Stand with your feet a little wider than shoulder-width apart.
  2. For bodyweight squats, you can put your arms out in front of you for balance.
  3. Engage your core, keep your back straight, spine tall, and lower yourself until your thighs are parallel with the floor.
  4. Pause with your knees over, but not beyond, your toes.
  5. Exhale and stand back up.
  6. Perform 10 to 15 repetitions. 

2. Side lunges

Also called a lateral lunge, the side lunge is a variation of a forward lunge. It focuses more on the outer thigh and hip area.

  1. Stand with your feet a little wider than hip-width apart. With your body tall, core engaged, and eyes facing forward, take a wide step to the right and squat down.
  2. Lower your body until the right thigh is parallel to the floor.
  3. Pause. Then push off with the left foot and return to center.
  4. Perform this move, alternating sides, 12 to 16 times. 

3. Fire hydrants

The fire hydrant exercise is a move that targets your glutes and hip area. It also uses your core muscles for stability. If you have issues with your knees, you may want to use a mat for this exercise. 

  1. Get on your hands and knees, with your knees and feet hip-width apart and your palms on the floor.
  2. Keep your gaze looking slightly ahead and down.
  3. Engage your core, lift your right knee off the floor, and rotate it out to the side and up. Your knee should stay bent the entire time. 
  4. Pause at the top, then lower your leg to the starting position.
  5. Complete 10 repetitions with the right leg before repeating with the left. 

4. Wall sits

Wall sits, also known as wall squats, are great for working your thighs, hips, and lower abs. They can be a great move to build core strength, test your muscle endurance, and lose weight.

  1. Stand up straight with your back pressed against a wall and your legs a few inches away from the wall.
  2. Slide down the wall until you’re in a sitting position with your legs at a right angle and your hamstrings parallel to the floor.
  3. Hold this position for 20 to 30 seconds. As you build your strength and fitness, try to work up to 1 minute.
  4. Rise back up to the starting position.

5. Banded walk

The banded walk exercise uses a resistance band to keep tension on your hips while you move laterally for a certain amount of paces. It’s an excellent exercise for targeting your hips and strengthening your glutes.

Choose a wide exercise band with enough resistance to challenge your lower body, but one that’s light enough to complete 10 reps in each direction. 

  1. Put the exercise band around your ankles, bend your knees slightly, and widen your stance. 
  2. Walk to the side without letting your feet touch.
  3. Take 10 steps in one direction, then take 10 steps back to your starting point.
  4. Repeat 2 to 3 times. 

6. Step-ups with weights

Step-ups work the muscles in your glutes, hips, and thighs. They can also improve your balance and stability.

  1. Stand with your feet about hip-width apart in front of a knee-height bench or step, with a dumbbell in each hand.
  2. Step onto the bench with your right foot, and drive your left knee up while keeping the weights at your side.
  3. Lower down your left leg, stepping backward off the bench.
  4. Complete 10 to 15 reps, leading with your right leg, then switch and do the same number of reps leading with your left leg.
  5. Do 2 to 3 sets on each side.

7. Side-lying leg raise

The side-lying leg raise is an isolation exercise that strengthens and tones the hips. Correct form is critical for this exercise.

  1. Lie on an exercise mat on your right side.
  2. Slowly raise up your top leg (left leg) as high as you can go. Keep your toes pointed forward.
  3. Pause at the top, then lower your leg to the starting position. Make sure to keep your pelvis steady and your core engaged.
  4. Repeat 10 times on each side. 

8. Jump squat

The squat jump is an advanced plyometric exercise that takes the basic squat and adds a jump for power training. 

  1. Get in a basic squat position with your feet shoulder-width apart.
  2. Keeping your weight on your heels, squat down until your thighs are parallel with the floor.
  3. From this position, explode upward and come back down.
  4. Upon landing, lower yourself back down to the squatting position. Make sure to land softly with the balls of your feet hitting the ground first, then transferring the weight back to your heels.
  5. Repeat for 30 seconds or 10 to 12 repetitions. 

9. Stair climbing

Stair climbing is a great way to tighten and tone your glutes and hips, and get an excellent cardiovascular workout all at the same time. If you have access to a set of bleachers, or a multi-level parking garage, you can run or jog up and down the stairs.

Run or jog up to the top to the stairs, then walk back down. Try to repeat for five minutes. You can also use a Stairmaster or stepmill machine at the gym for a stair-climbing workout.

10. High-intensity-interval-training (HIIT)

High intensity interval training, also known as HIIT, is a type of cardio workout that requires you to do short bursts of intense exercises, followed by a short rest period.

You can burn a lot of calories quickly with HIIT, and research shows that it’s an effective way to burn body fat.

One example of HIIT is to do 30 seconds of fast sprinting on the treadmill, followed by 15 seconds of walking on the treadmill. Or, you could do jump squats or burpees for 45 seconds, followed by a 15-second rest period. There are many variations and options with a HIIT workout.

A HIIT workout will typically range from 10 to 30 minutes in duration. Aim to do a HIIT workout at least two times per week. 

Other ways to lose hip fat

Exercise is a great tool to help you build lean muscle mass and decrease body fat. It’s also one of the best ways to help keep the pounds off after losing weight. However, if you’re looking to maximize your overall weight loss, it’s important to consider other lifestyle changes, too. 

Eat a healthy diet

When it comes to losing weight and trimming down your hips, eating a healthy diet plays a key role. Try to follow an eating plan that focuses on whole foods across all food groups.

Avoid foods and beverages with added sugars, and keep an eye on your portion sizes. Aim to consume fewer calories than you burn each day.

Get good quality sleep

Getting the right amount of sleep each night can help support your weight loss efforts. Aim for seven to nine hours of quality sleep each night. 

Keep stress in check

We all have stress in our lives, but research shows that having too much stress can lead to health complications such as weight gain, high blood pressure, and headaches. That’s why keeping your stress in check is a critical part of a weight loss program.

If you deal with stress regularly, you may want to try stress-reduction activities like yoga, meditation, or deep-breathing exercises. Exercise can also help reduce stress levels. Consider talking with your doctor or therapist about ways to manage your stress.


While it’s not possible to spot-reduce fat on your hips, you can design a program that prioritizes fat loss with an emphasis on lower-body strengthening exercises. The end result may include hips that are trimmer, stronger, and more toned.

How To Reduce Hips And Thighs Naturally

It’s hip to have a generous, shapely hip! But, it may not be your cup of tea. Want to know how to lose excess hip fat? First, remember that the fat in your hips is an advantage during pregnancy. But after a certain age, whether you are pregnant or not, you may become prone to gaining fat around your hips, depending on your body type.

The downside of this is cellulite (excess fat accumulation causing the skin to appear like orange peel). In fact, it is a sign of an unhealthy lifestyle and food habits too. You must change that right now!

Firm and round buttocks are not only aesthetically pleasing but also improve posture and support the core. Keep reading to learn some ways to shed the excess fat from your hips and prevent it from sagging. Scroll down!

How To Shed Hip Fat Naturally At Home

1. Calories Count

If you think you can spot reduce the excess fat from your hips, unfortunately, you are wrong. You must aim at shedding the excess fat from your body and then look at ways to spot reduce the hip fat.

Calorie counting may be a pain, and if you are not comfortable with it, avoid it. However, you can always make a smart guess at what kind of foods you must avoid to prevent consuming too many calories.

Have raw veggies and fruits and drink green tea and herbal tea. Avoid sugary and high-sodium foods, fried foods, ketchup, and packaged fruit juices.

2. Drink Like A Fish

Keeping yourself hydrated is the best way to flush out toxins and boost your metabolism.

Drink at least 3 liters of water every day to see visible changes in your body weight, skin, and brain function. You can also add herbs and spices like cinnamon to your water to make the taste more appealing.

3. Start Your Day With Lemon Water

Lemon water is a well-known fat mobilizer. The vitamin C in the lemon helps boost immunity and scavenges the harmful free oxygen radicals. It also helps balance the internal pH and kick-starts metabolism. Here’s how you can prepare lemon water.

How To Make Lemon Water

Add the juice of half a lemon to a glass of room temperature water. You can add a teaspoon of honey if it is too sour for your taste. Stir well and drink up.

4. Or Start Your Day With ACV

ACV or apple cider vinegar is a great substitute for lemon or lime. It is natural and is known to have promoted weight loss in many dieters. Scientists have also found that ACV is a potent obesity inhibitor and can help reduce the risk of heart disease. It is most effective when taken 30 minutes before a meal. Follow the method mentioned below to use it.

Note: Avoid ACV if you have acidity issues.

How To Use ACV To Cut Excess Hip Fat

Method 1 – Add a teaspoon of apple cider vinegar to a glass of room temperature water. You can also add a teaspoon of honey to it. Stir well and drink it first thing in the morning.

Method 2 – Soak two teaspoons of fenugreek seeds overnight in a glass of water. Strain it in the morning, add ACV, and drink.

5. Use Sea Salt

Did you know that constipation and a poor digestive system can make you gain weight and prevent the normal functioning of the cells and organs? The colon or large intestine should be clean to keep your digestion fine and metabolism firing.

Drinking only water may not work for you if you experience constipation regularly. You can use sea salt to cleanse your system. The vital minerals in the sea salt act as a laxative, cleanse the colon, and improve digestion. Use unrefined sea salt for the best benefits. Here’s how you can prepare a sea salt solution.

Note: Avoid using sea salt if you have hypertension, kidney, or liver problems.

How To Make Sea Salt Solution For Weight Loss

Method 1 – Add two level teaspoons of unrefined sea salt to a glass of warm water. Stir and drink it first thing in the morning.

Method 2 – Add the juice of half a lime to the sea salt solution and drink it on an empty stomach.

How Often To Use Sea Salt For Weight Loss

Use it every day for a week. Drink a glass of sea salt solution first thing in the morning.

6. Coffee To Whittle The Excess Flab

Black coffee or coffee without sugar or any cream can help you shed the extra pounds. Coffee helps suppress appetite and makes you feel full.

Drink a cup of black coffee 30 minutes before any meal for the best results. If you are not a fan of caffeine, you can opt for green coffee, which has very little caffeine and is loaded with chlorogenic acid that boosts metabolism and prevents fat absorption.

Drink two cups of black coffee, along with 3-4 liters of water, to lose weight without putting in too much effort. You may also try green coffee for weight loss.

7. Include Healthy Fats In Your Diet

Not all fats are bad. Healthy fats help maintain cell integrity and aid the proper functioning of various organs and biochemical reactions. They have anti-inflammatory properties that help reduce the constant state of inflammation or stress, thereby lowering the chances of inflammation-induced weight gain (7).

Include coconut oil, clarified butter (ghee), almonds, macadamia nuts, walnuts, sunflower seeds, flax seeds, chia seeds, sunflower butter, rice bran oil, olive oil, melon seeds, and pumpkin seeds in your diet. Make sure you practice portion control or check the serving size as consuming them in excess may do more harm than good.

8. Eat Healthy

Eating healthy is not expensive if you know what you need and where to find it. Restock your fridge and kitchen with healthy foods like veggies, fruits, herbs, spices, healthy fats, full-fat milk, full-fat yogurt, and lean protein. Make sure you don’t buy any processed foods like salami, sausage, frozen foods, and potato wafers.

Have five different types of veggies and space it out in three servings. Have three different types of fruits and space it out in three servings. Avoid using packaged sauces and canned or ready-to-eat foods. Where can you find the healthy stuff? Try the local vegetable market or supermarket. Avoid going to the “junk food” aisle at the supermarket.

9. Try Green Tea

Green tea is loaded with antioxidants. It contains epigallocatechin gallate (EGCG), a potent antioxidant that helps flush out toxins and kick-start metabolism, improves digestion, increases satiety, and keeps you energetic the entire day.

Drink green tea or matcha green tea without adding any sugar or cream. Avoid flavored green tea as it contains added sugar and flavor to make it more palatable, and it is not as effective as pure green tea. Drink 4-5 cups of green tea per day. You may also try herbal slimming teas for weight loss.

10. Reduce Snacking

We all love to snack, but it becomes a problem when you snack on unhealthy foods every hour. Snacking on chips, wafers, or chocolate will make you gain weight and halt your weight loss journey, no matter how much you exercise.

Tweak your snacking foods – have cucumber, carrot, hummus, freshly pressed fruit juices, peach, guava, grilled sweet potato, or sprouts. Also, avoid late-night snacking.

11. Get Good Rest

Resting prevents the body from collapsing – meaning, without enough rest, your muscles will not recover from the daily wear and tear. Sleep deprivation can slow down your metabolism and make you gain excess fat in the lower body.

Sleep for at least 7-8 hours. Wait for two hours after dinner before going to bed. Use a soothing room freshener to help you sleep better. You can also use a foot soak or take a shower before you go to bed.

Also, set some time aside for unwinding – read a book, watch your favorite series, listen to music that you like, hit the gym, or talk to your friend.

12. Put The Lazy Bum To Work!

Sitting on your bum too much? Then, you must get up and work it out. Here are a few effective exercises that you can do at home at your convenience. Make sure you do at least 3 sets of 15 reps, take 30 seconds rest between each set, and breathe in and out while doing these exercises. Here are two exercises to bring your buttocks back in shape.

  • Standing Cross Kick

Step 1 – Stand straight with your feet shoulder-width apart. Raise your arms to your side. Your palms must be facing the floor.

Step 2 – Lift your right leg and kick it up in the air on your left side. Simultaneously, bring your left palm near your right foot as if you are trying to touch it. You can support your body on the balls of your left foot.

Step 3 – Swing your right foot back in place. Lift your left leg, kick it up, and try to touch the right palm.

Step 4 – Do this at medium speed for 3 sets and 15 reps.

  • Kick Back

Step 1 – Assume the Cat Pose on the mat. Keep your palms flat on the floor, arms shoulder-width apart, and spine neutral.

Step 2 – Lift your right leg and extend it at the back with the toes pointing out.

Step 3 – Supporting your body on your palm and left knee, kick your right leg up and slowly lower it. Repeat this 15 times.

Step 4 – Bring your right leg down. Lift your left leg off the floor, extend it behind you, and kick it up. Repeat this 15 times.

Step 5 – Do this at medium speed for 3 sets and 15 reps.

Here are a few more hip exercises to mobilize the excess hip fat. You must warm-up and cool off before and after exercising to prevent injuries. You can also brisk walk, run, swim, dance, play a sport, or go kayaking to make your workout more exciting.

Unhealthy food habits and a sedentary lifestyle can all lead to excess fat accumulation in and around your hips. Making lifestyle and diet changes and following the exercises mentioned above can help you see a difference over time. Simple, easy, and effective, these exercises don’t need any special equipment to follow. These not only help lose stubborn fat but also strengthen and tone your hip muscles. Keeping yourself well-hydrated, avoiding junk and salty snacks, including green tea, and apple cider vinegar in your health care routine would help get back your hips in their best shape and form over time.

Frequently Asked Questions

Do squats reduce hip fat?

While you cannot reduce fat from any particular spot on your body, squats make for good exercise to burn fat and build muscle mass. This would eventually lead to a more sculpted thigh and hip appearance.

Do lunges reduce hip fat?

Lunges are also a fat-burning exercise that can be done anywhere any time. When done correctly, these could be effective in shaping your thighs and hips.

Key Takeaways

  • Watching the food intake and drinking at least 3 liters of water is the first step towards reducing hip fat.
  • Always prefer drinks that enhance metabolism and induce fat loss.
  • Two cups of green or black coffee can also help weight loss and reduce hip fat.

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