Simple workouts that decrease fat in the hips  

A weight loss plan that includes cardiovascular exercise, strength training, and a nutritious diet is needed to reduce hip fat. You cannot spot-reduce weight, but you can strengthen and tone your hip muscles. These simple exercises can strengthen hip muscles and help you lose fat.

Side Leg Raises: Lie on your side with your legs stacked. Prop your head up with your hand or rest it on your arm. Lift the top leg upward while keeping it straight, then lower it back down. Repeat 10-15 times, then switch sides. This exercise targets the outer thighs and hips. 

Squats: Stand with feet a little wider than hip-width apart, toes pointing slightly out. Bend your knees and push your hips back as if you’re sitting in a chair. Keep your chest up and your weight on your heels. Push through your heels to return to the start position. Perform 10-20 squats depending on your fitness level. 

Lunges: Stand straight and take a step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and your other knee doesn’t touch the floor. Push back up to the starting position and repeat with the other leg. Do 10-15 lunges on each leg. 

Hip Bridges: Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Lift your hips towards the ceiling, pressing your feet into the ground. Squeeze your glutes at the top and then lower your hips back down. Perform 15-20 repetitions. 

Step-Ups: Find a step or a sturdy platform. Step onto the platform with one foot and push through your heel to lift your body up, bringing the other foot to meet the first on the platform. Step down with the leading foot and follow with the second. Repeat 10-15 times on each side. 

Bicycle Crunches: Lie on your back and place your hands behind your head. Lift your knees in towards your chest and lift your shoulder blades off the ground. Straighten one leg out to about a 45-degree angle while turning your upper body towards the opposite knee, then switch sides. Perform 15-20 repetitions on each side. 

Climbers: Get into a plank position. Draw your right knee into your chest as far as you can. Then switch, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate for 20-30 seconds for beginners. 

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