Squats: Squats are excellent for targeting the muscles in the hips, thighs, and glutes. Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and your knees behind your toes. Push through your heels to return to the starting position. Aim for 3 sets of 12-15 reps.
Lunges: Lunges work the muscles in the hips, thighs, and glutes while also improving balance and stability. Start by standing with your feet hip-width apart, step one foot forward and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position. Alternate legs and aim for 3 sets of 10-12 reps on each leg.
Side Lunges: Side lunges target the inner and outer thighs, as well as the glutes. Stand with your feet together, then step one foot out to the side, bending the knee while keeping the other leg straight. Lower your body down until the thigh is parallel to the ground, then push off the bent leg to return to the starting position. Aim for 3 sets of 12-15 reps on each side.
Hip Raises: Hip raises, also known as bridges, target the muscles in the hips, glutes, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top, then lower back down to the starting position. Aim for 3 sets of 15-20 reps.
Fire Hydrants: Fire hydrants target the muscles in the hips and outer thighs. Start on your hands and knees, keeping your back flat and core engaged. Lift one knee out to the side, keeping the knee bent at a 90-degree angle, then lower back down to the starting position. Aim for 3 sets of 12-15 reps on each leg.
Clamshells: Clamshells are another great exercise for targeting the muscles in the hips and outer thighs. Start by lying on your side with your knees bent and hips stacked. Keeping your feet together, lift your top knee as high as you can, then lower back down to the starting position. Aim for 3 sets of 12-15 reps on each side.
Step-Ups: Step-ups are a compound exercise that targets the muscles in the hips, thighs, and glutes. Using a step or bench, step one foot onto the platform, then push through the heel to lift your body up until the leg is straight. Step back down and repeat on the other side. Aim for 3 sets of 10-12 reps on each leg.
Jump Squats: Jump squats are a high-intensity exercise that can help burn calories and tone the muscles in the hips and thighs. Start by performing a regular squat, then explode off the ground, jumping as high as you can. Land softly and immediately lower into the next squat. Aim for 3 sets of 10-12 reps.
Running or Jogging: Running or jogging is an excellent cardiovascular exercise that can help burn calories and reduce overall body fat, including hip fat. Aim for at least 30 minutes of moderate to high-intensity running or jogging most days of the week.