How To Get Rid Of Hip Fat (6 Best Exercises)

Losing fat from your hips can be achieved through overall weight loss, hip-toning exercises, or even surgery as a last resort. It also involves addressing various factors beyond calorie reduction, such as age, stress, sleep, exercise, and genetics.

It's about understanding the hidden factors, besides overeating, that contribute to fat buildup:

• Age: With age, our bodies naturally shift weight to our hips, as noted in the study from the Journal of Clinical and Diagnostic Research [1].
• Chronic Stress: According to a study published in the Obesity journal, high stress can lead to increased weight, often around the hips [2].
• Sleep Deprivation: Not enough sleep can disrupt energy use, causing weight gain, based on a study published in the Annals of Internal Medicine journal [3].
• Exercise Deficit: Skipping workouts means unburnt calories, which turn into fat.
• Genetics: In women, hormonal changes during life stages like puberty, pregnancy, and menopause can boost hip fat.

To tackle this, there are three effective strategies:

• Overall weight loss: Losing weight throughout your body will ultimately lead to weight loss in your hip region.
• Tone your hips with exercise: Hip exercises won’t directly target your hip and thigh fat. But they can build muscle in that area, giving it a toned look and reducing hip fat accumulation.
• Surgery: This should be your last option if weight-loss strategies don’t work. Several surgical procedures can remove stored fat directly from the hips.

“You can reduce your overall body fat by eating healthy and exercising, but your body doesn’t know where it’s burning fat. Wherever there’s fat on your body, it will come off. And we have fat all over our bodies.”

- Lisa Moskovitz, RD

One of the best ways to give the appearance of low body fat in your hips is to perform exercises that’ll strengthen them.

By gaining lean muscle mass in your hips, you can give them a toned and fat-free appearance while also increasing strength in your hip muscles.

From my experience guiding clients, these are the hip-toning exercises that have consistently delivered results:

1. Squats

Squats, a staple in my coaching sessions, are incredibly versatile, effectively targeting the hips along with other lower-body muscles.

You can start with bodyweight squats and slowly progress towards using dumbbells or kettlebells.

Here's how to squat with perfect form:

1. Stand feet just beyond shoulder width.
2. Keep your core tight and back straight.
3. Squat until your thighs are parallel to the ground.
4. Pause, then rise while exhaling.
5. Aim for 10–15 reps.

Reduce Calorie Intake

In my practice, I've always advised a simple approach: consume fewer calories. Reducing overall body weight invariably leads to less hip fat. Plus, burning more calories than you eat ramps up this effect.

Cut down on processed foods; they're often weight gain culprits. Stick to a diet rich in whole foods, lean protein, and good fats.

Avoid sugary drinks and opt for healthier options. Incorporate thermogenic foods like coconut oil, green tea, and cayenne pepper, and don't forget black or green coffee for a metabolic kick.

Another trick? Unrefined sea salt. A dash in your diet could clean out your colon and boost your metabolism.

Get Plenty of Sleep

From my experience, never underestimate sleep. It's a game-changer for weight loss, a fact I've seen time and again with clients. It's a fact confirmed by a study from the Canadian Medical Association Journal [5].

Setting a regular sleep schedule can turbocharge your metabolism, helping to burn calories more efficiently, as shown in the International Journal of Endocrinology study [6].