Losing weight from any single part of the body is difficult, but if you’re unhappy with the current state of your hips, a good exercise routine can increase your chances for toning muscles and losing fat in the area.

Cardio and high-intensity interval training and your first two choice, but focused exercise is even better. Find out more about the best exercises for losing weight from your hips in order to improve your muscle tone and trim down the fat.


The first step you need to take is start doing some serious cardio. Whether it’s jogging, cycling, swimming or rowing, an intense cardio workout helps tone your entire body and allows you to get your blood pumping before focusing on your hips. 

While doing cardio on its own is beneficial, you can also benefit from this type of exercise as a warm up to strength training.

Rowing Machine For Hip Fat

High-Intensity Interval Training

A step machine or a rowing machine are gym equipment that comes in very useful for high-intensity interval training, but since this type of exercise can be very demanding, you also need to rest or go for a lower intensity activity between short bursts of intense exercise.

Side Jumps

A great type of exercise for losing weight in your hip area, side jumps also strengthen your glutes and hamstrings. Start in a standing position with your hands on your hips, and your left knee raised at hip level. Jump 3 feet to your right. Make sure you land on your right leg, with the knee slightly bent, then bring your left foot to the floor. Repeat with your other knee raises and alternate between sides, for a total of 30 repetitions.

Rear Lunge

Rear Lunges

One of the best exercises for losing weight from your hips, rear lunges work even better when you’re using weight. Stand up with your feet spread at shoulder-width. Grab a dumbbell with both hands and position it at the back of your shoulders. Then take a step back with your right foot and lower yourself until your left knee is at a 90 degree angle and your right knee is almost touching the floor, while keeping your back straight. Repeat 15 times for each leg.

More: How to Enhance Curves with Exercise

Standing Obliques With Weights

Start with a dumbbell in each hand, with your feet apart at hip-width. Start lowering one of the weights as much as you can, and feel the muscles stretching on the other side. Hold the pose for 10 seconds, before returning to your upright position and lowering the others one. Keep your back straight (don’t lean forward or backward as you lean sideways) and your knees slightly bent. Repeat 15 times for each side.

Step Aerobics For Hip Fat

Bench Step Ups

One of the simplest exercises you can try at home is also one of the best exercises for losing weight from your hips. You’ll also need weight in each hand for a more effective exercise routine. With the bench on your left side, place your left leg on it, step up and hold the position for 5 seconds before returning to the floor. Repeat 10-15 times for each side.

Incline Leg Raise

If you’re working out at a gym, head for the incline board for a simple, yet effective exercise that tones your hip muscles and reduces fat. Lie on the incline board face up with your entire body in a straight line, and grasp the board with your hands. Start raising your knees as much as you can towards your chest and hold the position for 5 seconds before lowering them back. Repeat 10-20 times.

Traveling Squat-Kick

Squat Kick Exercisesource

The squat-kick is definitely among the best exercises for losing weight from your hips, and you don’t need any gym equipment for it. Start by standing with your hands on your hips. Kick your left leg in front you making an arc, then lower your leg in a squat. Repeat 15-20 times before switching the side.

Hip Abduction Strengthening Exercises

Another great exercise, the hip abduction with dumbbells will really work out your hip abductor muscles. Start by lying your left side, one leg on top of the other, with a dumbbell in right hand resting on your leg. Slowly raise your leg, while keeping the weight presses on it, as much as you can. Count to three before returning to the original position. Repeat 10 times on each side, for one of the best exercises for losing weight from your hips.

See also: Workouts for People Who Hate Exercising