7 Exercises To Reduce The Hips

If you have not practiced regularly, you should go little by little. With the passage of time, you can increase your difficulty. If you are constant, you will be able to reduce the fat that you may have accumulated in the hips.

It is difficult to eliminate the fat that accumulates in the upper part of the thighs. It affects women more than men and is commonly called “cartridge belts”. In this article, we explain several exercises to reduce the accumulated fat in the hips.

Fifteen minutes a day of exercises could make an important difference in your body. Much more if you accompany them a hypocaloric diet and other healthy habits. We propose the following exercise.

Exercises to reduce the accumulated fat in the hips

Women tend to accumulate in the form of fat in the hips, part of the energy we consume with food. This is due, in part, to the physiology of the female body. Genetic factors, an unhealthy diet and a sedentary lifestyle allow us to understand why cartridge belts are so common.

In spite of everything, this does not mean that we do not do anything to prevent the accumulation of fat. In fact, there are different routines designed for those people who want to reduce the fat accumulated in the hips. Your results are noticed.

Before, it will be necessary to commit to the same one to dedicate 15 minutes of our time to the realization of these exercises.

1. Leg raising

  • On the mat and face down, support the palms of the hands and the tips of the feet.
  • Raise the right leg so that it is parallel to the floor and in a straight line with the back .
  • Hold the posture for a few seconds before returning to the starting position.
  • Do 20 repetitions with each leg.

2. Lunges


This exercise is very similar to what is known as “assault” in fencing.

  • Stand up, with your legs together, your back straight and your arms on each side of your body.
  • Take your right foot one meter or so forward, at the same time you flex your knee.
  • The left knee should be facing the floor.
  • Stay like this for a few seconds and return to the starting position.
  • Complete 15 repetitions.
  • Do the same with the other leg.

Once you master the exercise, you may try to increase the difficulty a little. For example, you could hold  a small dumbbell or dumbbell with each hand. Or, you could do them by holding a bar that you place between the arms, at the height of the shoulders .

3. Hip lift

This is another very effective exercise to reduce the hips, whose difficulty could increase over time.

  • Lie on your back on the mat.
  • Flex the legs and rest the soles of the feet on the ground.
  • Place the arms on the sides of the body.
  • Raise the pelvis until it is at the same height as the knees .
  • The back should detach slightly from the ground, while the shoulders, arms and head should remain supported.
  • When you feel the pressure on the buttocks and lower abdomen, try to contract the thighs to tone them more.
  • Hold the position for about 10 seconds and lower the pelvis.
  • Do 20 repetitions.
  • To add to the difficulty of the exercise, you could place a disc or a weight on the belly.

4. Leg stretch

Stretching legs

This exercise not only reaffirms the buttocks and shapes the hips, but strengthens the legs.

  • Stand face down on the mat.
  • Rest on it the palms, the elbows, the knees and the tips of the feet.
  • In this crouching position, stretch the right leg and raise it as much as you can, without flexing .
  • Hold for a few seconds and return to the starting position.
  • Do 20 repetitions with each leg.
  • If you want, you can make exercise more difficult, put weights on your ankles .
  • Another variant is to raise the leg without stretching it. The sole of the foot should face the ceiling.

5. Alternative elevation of legs

  • Lie on your back on the mat.
  • Stretch your legs and place your hands under your thighs.
  • Raise the right leg as much as you can, taking care that it stays well stretched always.
  • When you have lowered it, raise the left leg.
  • And, when lowering it, the leg should not touch the ground.
  • The alternate elevation of legs must be a continuous movement. 
  • Do no less than 20 lifts with each leg.

6. Lateral leg raising


This exercise to reduce the fat accumulated in the hips is very simple and will help you burn a lot of calories.

  • Lean on one side of the body on the mat.
  • Align the torso of the body with the legs, which must be well stretched. The weight of the torso will fall on that elbow, which you must settle on the ground. You could hold the head with your hand, although the latter is not essential.
  • Raises the leg that rests on the one that is in contact with the ground. Try to make the angle between both legs as large as possible.
  • Lower the leg and repeat 20 times.
  • Change sides and follow the steps described above.
  • To make the exercise even more effective, you could put a bag of weight around each ankle.

7. Twists

They are ideal for reducing the accumulated fat in the waist and hips. It is easy to execute, although with the passage of time, you could make it more difficult.

  • To start, put your hands on each side of the body and separate the legs slightly.
  • Turn the torso as far as possible to the left.
  • Then, after a brief pause in the initial position, turn to the right .
  • And so, until you reach 20 repetitions.
  • Another part of the exercise is to bring your hands to the back of your neck and do another series.
  • The third phase is performed with the arms stretched in the shape of a cross.
  • To make it more difficult, you can add weight. First, you could help out with a weightless bar. Then, you could do it with a dumbbell in each hand. And, at a very advanced stage, you could put small discs on the bar.

Ideally, you should do a routine in which you will incorporate all these exercises. But, if you are starting, you could choose only some of them for the first month. Then, you could progressively incorporate the others. And a little later, even, increase the number of repetitions per batch and the number of batches of each exercise. Do not think about it anymore and get down to work!