One of most women’s worst nightmares is having a large butt. The extra handles and rolls do not look good in anything. Why do those handles appear and how can we get rid of them quickly? In this article, I will give you the best “Go-to-exercise” that I use when I train clients to reduce their hip circumference.
I have multiple clients that spend their day sitting in a chair with crossed legs. In these cases, the cause is usually from the thigh turned inwards so that the side of the bum does not get activated. Therefore the fat will increase in the hips, which is why I have designed a routine specifically for reducing hip size.
Quick Summary
Here is a list of best hip fat burning exercises that I recommend:
- High-Intensity Interval Training (H.I.I.T) – Cardio focusing on the full body fat burning, equipment needed: Survival and Cross Jump Rope
- Sumo Squats – Cardio focusing on the side glutes, hips, inner thigh, and core, equipment needed: Dead Weight Slam Ball
- Cross Leg Lunge – Focusing on the inner thigh, outer thigh, hips, outer glutes, core, equipment needed: Ankle Weights
- Bridge with a wider Stance – Focusing on the side glutes, hips and thighs , equipment needed: Booty Bands
Why do these extra handles on the hip occur?
There are many reasons for excess hip fat, they could be caused by genetics, poor posture, trauma to the hips, weak side glutes (gluteus minimus and gluteus minimus), lack of exercise, being overweight, or from knocked knees (inversion).
Normally, we can get rid of these excess hip fat by proper exercising or a balanced diet.
Who should do this?
Anyone that wishes to tone or stay toned while also wanting to reduce their hips. Always remember that your hip width is determined by your pelvic (the boney part) width, which means genetically there is nothing we can do.
But then if you are looking for hip shape improvements, these exercises are perfect for you too.
Best Exercise to Lose Hip Fat Fast – Our Recommendations
High-Intensity Interval Training (HIIT) Cardio with a Jump Rope
HIIT requires you to do all-out, high-intensity exercise in short bursts. The intense bursts of exercise are alternated with short rest periods.
The goal of this type of training is to get your heart rate up so you burn calories in half the time of moderate-intensity cardio.
HIIT increases the oxygen demands on your body. According to the American Council on Exercise, the more oxygen you consume, the more calories you burn.
Another benefit of this type of exercise is that your body continues to burn calories at a faster rate, even after you have completed your workout. This is awesome and always a crowd pleaser!
Try HIIT with a jump rope, as it’s easy to carry and an intense heart rate boost to burn more fat percentage then energy or muscles.
Suggested Intervals: 1 min jump rope, 10sec rest, repeat 8x
Equipment Needed: Survival and Cross Jump Rope – Boxing MMA Fitness Training – Speed Adjustable
I prefer this rope because it is heavy enough that you have enough force to whip it around while you can speed up your pace if you wish.
Sumo Squats with a Slam Ball
I love this exercise! It tones your thighs, works your side glutes and my god, the core will feel like it is on fire. You can do this slow or fast or a mixture of both speeds. If you do this exercise fast, then you can duplicate what you did above (HIIT) to get a double burn by cutting fat while slimming down your hips and shaping your legs at the same time.
How to do it:
-Stand with your feet slightly wider than hip-width apart and turn your feet out which will externally rotate your hips.
-Hold the slam ball or no ball, push your hips back and squat down, keeping your back straight and your upper body lifted. Make sure you are always pushing through your heels and engaging your inner thighs as you come back to your starting position.
Suggested Reps: 25 reps (4 rounds) or HIIT
Tips: IF you want more advance, add a jump – make sure you land with your knees bent.
Equipment Needed: Dead Weight Slam Ball
Cross Leg Lunge (with Ankle Weights)
One of my favorite images for clients to imagine is how to bow to the queen? In England, this is essential to learn (just in case we meet the queen and need to bow correctly.) This exercise is not only etiquette in England but a super exercise for the body.
Toning and strengthening the inner thigh, outer bum, hips, obliques, and core, the curtsy has so many benefits. I love doing supersets when I’m watching TV. I do them non stop to get the booty and the hips I want.
How to do it:
- Stand with your two feet hip-width apart for the starting position
- Cross your left leg over your right and lunge as far as you can to the right side, landing on your heel (To ease the pressure on your front knee, land with your foot at a 45-degree angle.)
- Return to the starting position, then repeat with the right leg, lunging to your left. That’s one rep.
Suggested Reps: 12 reps on each side, resting 30seconds between sets. (4 rounds)
Tips: IF you want a more advanced option, add a jump – make sure you land with your knees bent.
Equipment Needed: Ankle Weights (from 2lb to 10lbs Pair)
Bridge (with Booty Bands)
Don’t think this is easy or that it won’t give you any results, I love, love, love, this one. It’s a burner, especially if you use a heavier density of booty band or advance to a single leg.
How to do it:
- Lie faceup on the floor or a mat, your knees bent, and wrap a resistance band around your thighs, just above your knees. Your feet should be hip-width apart, and with your hands at your sides, your fingers should be close to grazing the back of each heel.
- Engage your core so that your lower back presses down against the floor.
- Push through your feet and lift your hips until they align with your knees, and squeeze your glutes at the top.
- Lower your hips to the floor to return to your starting position.
Suggested Reps: 25 reps (4 rounds)
Tips: IF you want more advance, add a jump – make sure you land with your knees bent.
Equipment Needed: Hurdilen Resistance Booty Bands
Useful Tips and Information
So now we’ve talked about the best hip fat burning exercises, here are some great tips and details you will find them useful:
- Do warm-ups and cool-downs before and after exercise to prevent injuries! Check this article by Mayo Clinic for the benefits of warm-ups and cool-downs.
- Sketching before and after exercises could improve the flexibility of your muscle and hence lead to better hip shape.
- Make sure you drink a lot of water before, during, and after exercise to prevent dehydration, check this article out for a water drinking guideline suggested by The American Council on Exercise to learn more information.
- Stop whenever you are feeling a sharp pain during or after the exercises, if you are feeling serious pain, go consult a doctor immediately
- Wearing a knee brace for supporting your knee is always a good idea to protect your knees and legs and prevent knee pains.
Final Thoughts
Here you go, my top 4 best hip fat burning exercises (go-to exercises) for clients who want to improve their hip shape fast. Usually, I will plan these for their first 2 months of training.
Afterward, I usually switch it up with progressions or similar exercises that have the same target area and benefits. You can always switch it up to challenge your body, but never let your body beat your exercise regiment. When it’s a long term and forever challenge, your body will be tamed to behave the way you want it to.