Exercises that engage your entire lower body will tone and tighten your hips, but to lose excess fat in the hip area, you need to lose overall body weight by burning more calories than you take in. While spot toning is possible, the body is unable to reduce its size in one particular area, says the American Council on Exercise. Eat a healthy diet and do cardiovascular, fat-burning exercises daily, with weekly lower-body workouts to streamline your hips.
Hip and Thigh Dancing
Hip and thigh dancing engages the butt, thighs and hips for an effective lower-body workout. Begin sitting on your knees with your feet under your butt and your posture tall. Raise your arms straight up to the ceiling, inhale and lift your hips up and forward by squeezing your entire lower body. Hold this position and pulse up and down for 15 to 20 seconds, then release. Lift your hips up again, hold this position and swing your hips from side to side for 15 to 20 seconds, then release. Lift the hips once more and circle clockwise for 15 seconds, and then counterclockwise for 15 seconds. If you feel any stress on your knee joint, you may do this exercise in a standing squat position.
Standing Hip Kick
The standing hip kick engages the butt and thighs with emphasis on the outer hips. Begin standing with your feet shoulder-width apart and your shoulders upright over your hips. Inhale and slowly extend your right hip straight out to the right side. Keep your torso straight, don't lean to the left, and keep your right inner thigh parallel to the floor. Hold the lift for five to eight seconds and lower slowly back to the floor. Repeat on the left leg. Do 10 to 12 repetitions on each leg.
The dumbbell step-up with side extension engages your entire lower body and isolates your hips. This exercise requires a small platform, stair or step and 5- to 8-pound dumbbells. Begin standing in front of the step, holding a dumbbell in each hand. Keep your posture upright, and without leaning forward, step up with your right foot onto the step. Hold this position and extend your left leg out to your left side, bring it back to center and step off the platform. Repeat this on the opposite side. Do 10 to 15 repetitions on each leg.
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