7 Exercises To Get Rid Of Hip Fat

Hip fat can be very stubborn and hard to go. Follow these exercises to get rid of your hip fat.

Puru Bansal
Written by: Puru BansalPublished at: Jun 20, 2021Updated at: Jun 20, 2021
7 Exercises To Get Rid Of Hip Fat

Toning your body to keep it in shape can be a little hard sometimes. But with right exercises that are focussed on that portion of the body, one can turn the tables round in his/her favour. Fat accumulated around hips is one of toughest to burn and it does not go away quickly. But right combination of exercises can help you achieve it along with a healthy diet. To burn hip fat one has to workout in a way that the hips are put into work maximum times. By toning hip muscles, you don’t just get in good shape but it also provides you core strength. In addition to that having more muscles and less fat around your hips can make you burn your calories faster.

7 Exercises that can Help you Burn Hip Fat

1. Squats

Squats are great for toning your muscles in the lower body. It has versatile exercises and variations that can help you target you hips and fat around them. The simple way to do squats is to do with your own body weight. Once you are comfortable with pulling it with your body weight then additions can be made on. You can make it more challenging by doing along holding dumbbells or kettle bell etc.


To do this exercise, stand with your feet little wide apart and put your arms in front. Gap between your legs should be according to your shoulder width. Now engage your core to go down keeping your back straight until your thighs are parallel to the ground. Stop in that position for a while and then exhale and come back up. Repeat this for 10 times.

2. Side Lunges

This exercise is beneficial for your side fat around your butts. With a little variation it can crunch a lot of fat from near your hips. Stand with your feet wider apart than you were standing for the squats. Now engage your core and put a wide step to your left and squat down. Lower your body until your left thigh is parallel to the ground. After a little pause come back to original position. Do this exercise with both legs 12-15 times.

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3. Fire Hydrants

This exercise focuses on glutes and hip area. It also uses your core muscles to make it more stable. A fire hydrant stabilizes your core and makes your excess fat go away. You will have to use mat for this exercise as it can hurt your knees otherwise.


To this exercise one must get on his knees with hand to the ground. Your hands and knees should be hip-width apart. Engage your core and lift your left knee off the ground and raise it above on the sideways. Your knees should stay bent during the entire exercise. Pause for a while and then bring it back to original position.

4. Wall Sits

As the name suggests, this exercise makes you sit against the wall but with a little twist. Wall sits build your core strength and tone your muscles. This exercise also helps you to lose weight. It can also be called as wall squats. For this exercise, you need to stand straight against the wall and then press your back to the wall. Legs should be slightly ahead of the wall, then slide down the wall until your hamstrings come parallel to the ground. Hold that position for 20 seconds and then come back. Do this routine 3-4 times.

5. Banded Walk

In this band is used as a resistance to keep tension on your hips so that the fat present there can burn effectively. This is a great exercise to tone your hips and make your legs more stable. It also strengthens your glutes. Choose a band that can hold the resistance on your lower body. However it should not be very tight that you have trouble pulling it sideways around 10 times.


Put the exercise band around your ankles slightly above your feet. Bend your knees little to have a good control and position. Then walk sideways without letting both the feet touch with each other. Take around 10 steps in ones direction and then another 10 steps in opposite direction. Repeat this exercise for 2 -3 times.

6. Step-ups with weights

Step-ups work well for toning your hips, thighs and glutes. This exercise burns calories rapidly and makes your body more stable and balanced. To do this exercise stand next to a step high enough to put pressure on your muscles. Then keep your feet hip-width apart. Step on the bench or box with right foot and then as soon as you put your left foot up, bring your right foot down. Then bring your right foot to ground. Repeat this exercise for 15 reps for each leg. 

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7. Side Lying Leg Raise

This is an isolation exercise that can strengthen your legs and tone your hips at the same time. it does need a lot of effort and efficiency. Do not do this exercise in the wrong manner as it may be ineffective otherwise. To do this exercise lay down on the mat side-ways, then raise your leg high as far as possible. Keep the toes pointed forward and pause when your reach the maximum height. Then slowly bring down your leg to the initial position. Keep your leg and body stable all this while to avoid jerk on other muscles. Repeat this exercise for 10 times with each leg. 

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