How to Reduce Your Hip Size

Updated February 21, 2017

Wide hips may be the result of large hipbones or fat that has accumulated around the hip area. While there isn't anything that can be done if the size of your hips is due to your bone structure, there are a variety of exercises that can be done to help burn fat from around your hips. The two types of exercise that will help the most to reduce your hip size are light aerobic exercise and traditional gym exercises that work the hips, legs and buttocks.

Begin a walking or jogging routine. Walking or jogging regularly will reduce overall body fat, which will decrease fat deposits around the hips and buttocks. Try to walk or jog for 45-minute increments for maximum fat-burning effect. When walking, try taking longer steps to work out the leg and hip muscles.

Ride a bicycle or take up skating. This type of light aerobic exercise will work the leg, hip and buttocks muscles, while also burning calories. Both of these activities help the body build balance, which leads to a more effective workout overall. Additionally, cycling is a low-impact exercise that is ideal for overweight or injury-prone individuals and can even be done indoors with a stationary bike.

Incorporate squats into your workout routine. Start with your feet spaced shoulder width apart and your toes pointed straight ahead or slightly outward. Bend forward at the hips and imagine you're attempting to sit on an imaginary chair. Keep your back straight as you bend. Squat until the tops of your thighs are parallel with the ground, keeping your head up the whole time. Stand back up. Repeat the motion several times, then rest and try again.

Start doing lunges. Take two dumbbell weights and hold one in each hand. Stand straight with your shoulders back and feet together. Take a step forward with your right leg. Bend your knees, lowering your left knee toward the ground. Try to lower yourself straight down with as little forward momentum as possible. Return to a standing position by retracting your right foot and stand with your feet together again.


Consult your doctor before beginning any exercise regimen.

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About the Author

Chris Hoke is a freelance writer, blogger and musician living in the San Francisco bay area. He began writing professionally in 2005 and his articles regularly appear on and