When it comes to losing fat and toning muscles, especially around your hips, the right combination of diet and exercise can make a difference.

However, since you can’t spot-reduce fat in one area of your body through diet or exercise, it’s important to focus on losing overall body fat. Once you start losing weight, you can focus on exercises that can help tone the muscles in and around your hips and core.

Having less fat and stronger lower body muscles may give your hips a leaner, more sculpted appearance. Plus, having more muscle and less fat will help you burn calories at a faster pace, making it easier to control your weight.

Read on to learn more about the best ways to drop inches and tone your hip muscles.

Exercise and workout options

1. Squats

Squats are a versatile exercise that target many of the muscles in your lower body. You can do squats with just your body weight.

掌握了这项练习后，您可以通过每只手握住哑铃，或者双手的壶铃，在蹲下时更具挑战性。

To do a squat with good form:

  1. Stand with your feet a little wider than shoulder-width apart.
  2. For bodyweight squats, you can put your arms out in front of you for balance.
  3. 吸引核心，保持背部直立，脊柱高，然后放下自己，直到大腿与地板平行。
  4. Pause with your knees over, but not beyond, your toes.
  5. Exhale and stand back up.
  6. Perform 10 to 15 repetitions.

2. Side lunges

Also called a lateral lunge, the side lunge is a variation of a forward lunge. It focuses more on the outer thigh and hip area.

  1. Stand with your feet a little wider than hip-width apart. With your body tall, core engaged, and eyes facing forward, take a wide step to the right and squat down.
  2. Lower your body until the right thigh is parallel to the floor.
  3. Pause. Then push off with the left foot and return to center.
  4. Perform this move, alternating sides, 12 to 16 times.

3. Fire hydrants

The fire hydrant exercise is a move that targets your glutes and hip area. It also uses your core muscles for stability. If you have issues with your knees, you may want to use a mat for this exercise.

  1. Get on your hands and knees, with your knees and feet hip-width apart and your palms on the floor.
  2. Keep your gaze looking slightly ahead and down.
  3. Engage your core, lift your right knee off the floor, and rotate it out to the side and up. Your knee should stay bent the entire time.
  4. Pause at the top, then lower your leg to the starting position.
  5. Complete 10 repetitions with the right leg before repeating with the left.

4.墙壁

墙壁坐着，也称为壁蹲，非常适合在大腿，臀部和下腹部工作。它们可能是建立核心力量，测试肌肉耐力并减轻体重的好举动。

  1. 背面紧紧站立，靠在墙壁上，双腿距离墙壁几英寸远。
  2. Slide down the wall until you’re in a sitting position with your legs at a right angle and your hamstrings parallel to the floor.
  3. Hold this position for 20 to 30 seconds. As you build your strength and fitness, try to work up to 1 minute.
  4. Rise back up to the starting position.

5.带路

带有阻力带的乐队步行练习在侧向移动时以一定的步伐来保持臀部的紧张感。这是针对臀部和增强臀部的绝佳练习。

Choose a wide exercise band with enough resistance to challenge your lower body, but one that’s light enough to complete 10 reps in each direction.

  1. Put the exercise band around your ankles, bend your knees slightly, and widen your stance.
  2. Walk to the side without letting your feet touch.
  3. Take 10 steps in one direction, then take 10 steps back to your starting point.
  4. Repeat 2 to 3 times.

6. Step-ups with weights

Step-ups work the muscles in your glutes, hips, and thighs. They can also improve your balance and stability.

  1. Stand with your feet about hip-width apart in front of a knee-height bench or step, with a dumbbell in each hand.
  2. 用右脚踩在长凳上，然后将左膝盖抬起，同时将重物保持在您身边。
  3. Lower down your left leg, stepping backward off the bench.
  4. Complete 10 to 15 reps, leading with your right leg, then switch and do the same number of reps leading with your left leg.
  5. Do 2 to 3 sets on each side.

7. Side-lying leg raise

The side-lying leg raise is an isolation exercise that strengthens and tones the hips. Correct form is critical for this exercise.

  1. Lie on an exercise mat on your right side.
  2. 尽可能慢慢抬起上腿（左腿）。保持脚趾向前。
  3. Pause at the top, then lower your leg to the starting position. Make sure to keep your pelvis steady and your core engaged.
  4. Repeat 10 times on each side.

8. Jump squat

The squat jump is an advancedplyometric exercisethat takes the basic squat and adds a jump for power training.

  1. Get in a basic squat position with your feet shoulder-width apart.
  2. 保持脚后跟的体重，蹲下，直到大腿与地板平行。
  3. From this position, explode upward and come back down.
  4. Upon landing, lower yourself back down to the squatting position. Make sure to land softly with the balls of your feet hitting the ground first, then transferring the weight back to your heels.
  5. Repeat for 30 seconds or 10 to 12 repetitions.

9. Stair climbing

Stair climbing is a great way to tighten and tone your glutes and hips, and get an excellent cardiovascular workout all at the same time. If you have access to a set of bleachers, or a multi-level parking garage, you can run or jog up and down the stairs.

Run or jog up to the top to the stairs, then walk back down. Try to repeat for five minutes. You can also use aStairmaster或在健身房进行的Stepmill机器进行爬楼梯锻炼。

10. High-intensity-interval-training (HIIT)

高强度间隔训练, also known as HIIT, is a type of cardio workout that requires you to do short bursts of intense exercises, followed by a short rest period.

You can burn a lot of calories quickly with HIIT, and research shows that it’s an effective way to burn body fat.

One example of HIIT is to do 30 seconds of fast sprinting on the treadmill, followed by 15 seconds of walking on the treadmill. Or, you could do jump squats or burpees for 45 seconds, followed by a 15-second rest period. There are many variations and options with a HIIT workout.

A HIIT workout will typically range from 10 to 30 minutes in duration. Aim to do a HIIT workout at least two times per week.

Other ways to lose hip fat

运动是帮助您建立瘦肌肉质量并减少体内脂肪的绝佳工具。这也是减肥后帮助减少体重的最佳方法之一。但是，如果您希望最大化整体体重减轻，那么考虑其他生活方式改变也很重要。

Eat a healthy diet

When it comes to losing weight and trimming down your hips, eating a healthy diet plays a key role. Try to follow an eating plan that focuses on whole foods across all food groups.

Avoid foods and beverages with添加了糖, and keep an eye on yourportion sizes。Aim to consume fewer calories than you burn each day.

Get good quality sleep

Getting the right amount of sleep each night canhelp support your weight lossefforts. Aim for seven to nine hours of quality sleep each night.

Keep stress in check

我们所有人的生活都有压力，但是 research shows that having too much stress can lead to health complications such as weight gain, high blood pressure, and headaches. That’s why keeping your stress in check is a critical part of a weight loss program.

If you deal with stress regularly, you may want to try stress-reduction activities likeyoga,meditation, ordeep-breathing exercises。运动还可以帮助降低压力水平。考虑与您的医生或治疗师谈论管理压力的方法。

Takeaway

虽然不可能在臀部上发现减少脂肪，但您可以设计一个优先级减少脂肪的程序，重点是增强体型的锻炼。最终结果可能包括修剪器，更强壮且更健美的臀部。