13 Best Hip Exercises To Reduce Fat Quickly (No Equipment Required)

Targeting a specific area to sculpt is not easy especially resting muscle areas like inner thighs and hips. But if you want hip exercises to reduce fat and tone muscles, thus you need to know about some essential points.

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1. Wishing to burn only hip fat through exercises and your regular diet will be challenging for your body. 

2. You must choose a balanced combination of a good diet and exercise to get a reliable outcome. To bring changes to your regular diet, you should ask any nutritional expert if you are undergoing any medical treatment.

3. Keep patient and be consistent. A low-calorie diet affects your entire body. This will help you prevent excess fat accumulation and start burning fat.

Simultaneously implementing some practical lower body exercises can increase fat loss in your hips and surrounding areas.

Here I have listed the 13 best exercises to lose fat on hips.

13 Effective exercises for the hips (No equipment required)

There are several workouts available for the hips and other lower body parts. But bringing a difference in a wished period, you will need some best hip exercises. 

Trying one type of exercise will not be that effective. A mixed set of workouts, cardio, strength training, and modified yoga can effectively target the buttocks.

The listed exercises will ''not only help you lose fat on your hips'' but also prevent and solve many other health problems.

Bear squats 

This is a full-body exercise that works on multiple muscles at the same time. And the capability of high-calorie burning makes it a good strength training exercise. 

This predominantly works on the calves, glute, and hamstrings muscles. Therefore it burns the fat on your hips, legs, inner thighs, etc... And delivers you a toned shape of muscles. 

To do it

1. Place your knees, toes, and paw on the floor. Your hips should be over your knees and your shoulders over your hands.
2. The gap between both palms and toes will be shoulder length. Tightly fix your toes and palms on the floor.
3. Now with an inhale, lift your hips and make an angle-like shape. Then gently come back to the first position with exhale.
4. Do four sets of ten-twelve reps. 

Advanced bridge

The advanced bridge is an excellent yogic exercise. This is also a multi-joint workout that works on several muscles. 

This basically works on the lower back, abdomen, waist, upper belly, leg muscles, under thighs, and hip muscles. So if your entire body needs to lose fat and strengthen the muscles, this full-body exercise will give you incredible output. 

On the other hand, it provides high-level flexibility, boosts metabolism, causes better sleep, regulates blood circulation in fatty areas, etc.

To do it

1. First, take the sitting position raising your legs forward, and place both palms 30cm far from your hips.
2. Your palms should be shoulder-width apart. Now drag both feet where the knees were placed and maintain 1 feet gap. This is your repetition position.
3. Now with a deep breath in, lift your hips to the knee's height. And gently come back to the rep's position with slowed exhale.
4. In the beginning, perform it at a comfortable speed, and after some repetitions, you can increase your speed to make it more challenging.
5. Try to do three sets of ten to twelve reps. 

Knee lifts

This cardiovascular exercise activates your lower body and core muscles after doing 1-2 sets. This excellent exercise primarily targets your lower body muscles, such as the glutes, quadriceps, and hamstrings, making it an intense workout for butt fat.

By assisting in the movement of the legs, your core and abdominal muscles are also toned.

To do it

1. First, choose a grippy place and Stand with a straight spine.
2. Keep both feet closer to maintain the center of mass when one leg is lifted.
3. Now with the support of both hands, lift one of your legs as possible as you can lift (inhale)
4. Then come back to the first position (exhale). In the beginning, try with a lower height and slow momentum. Gradually increase the peak and speed.
5. Try to do four sets of ten to fifteen reps.

Side lunges 

Side lunges are more familiar to our athletes. This weight-training exercise activates your lower body which prevents you from injuries, strengthens the lower joints, and improves your flexibility.

Here all the muscles of your lower body work together at a time, which leads to smaller hips and shapely legs.

To do it

1. Stand with freed hands. Keep your spine straight.
2. Take anyone of your leg in that leg's direction by placing both hands on your knees for balance and extra impact. 
3. The distance between your legs depends on your comfort, But more space causes more stretching of muscles. With practice, you can increase the distance between the legs.
4. Now come to the initial position and then try with another leg. It will be called one repetition.
5. Try to do three sets of fifteen reps.

Glute back kicks

This is one of the excellent hip exercises to reduce fat around your butt and other lower areas. 

This aerobic activity works on your core, lower belly, lower back, and lower muscles which helps Improve your balance and amplify your glute muscles, flexible hamstrings, and strong joints.

Steps to do

1. Get onto all fours, hips over the knees, and place your hands right under your shoulders. This will be your repetition point.
2. Keep your back straight, don't make an arch of it, and engage your core.
3. Now extend your right thigh towards the back till it paralleled with the floor. 
4. Your thigh and leg angle must be unchanged, and your foot should face toward the ceiling. 
5. Now return to the repetition position and start with the left leg. Try to do 12 or more repetitions with each side. 

Hip circles

The hip circle is an easy and effective workout for hip fat as well as your hip joint. It is considered a warm-up exercise because it helps you prepare for other intense exercises.

You will feel a lightness as it activates your hips, back, glutes, and more. It boosts blood circulation in lower body muscles and causes fast fat burn. 

To do it

1. Stand perfectly on a grippy floor.
2. Keep both your feet shoulder-width apart and straighten your spine.
3. Place your hands on the sides of your waist and gently rotate your hips in a circular motion.
4. Do fifteen repetitions in each clockwise direction and anti-clockwise direction.

Glute bridge march

This stretching workout is an excellent variation of an advanced bridge. This exercise increases the stretch of the muscles in the glutes, hamstrings, calves, and lower back. It also delivers toned abs, strong hip flexors, and stabilized pelvis. 

To do it

1. Lie on your back with your face up, knees over the hips, and feet on the floor near the butt. Place both arms down at your sides. This pose will be your repetition point.
2. Next, press the floor with your heels and arms and lift your hip till it makes a line from your knees to your shoulders.
3. Raise your right leg with a rotational movement and return to the rep position.
4. Exactly do with your left leg, do 12 reps with each leg.

Seated march

Here, you need a chair to perform this exercise. This exercise is beneficial for all ages, especially for older people, because they feel difficulty doing challenging workouts. 

Here your hip muscles are stretched and pressed due to your body weight which causes the blood circulation in your resting muscles, Which directly helps you to get rid of excess hip fat and tone lower areas.

To do it

1. Firstly, choose a flat floor and a stable chair.
2. Sit on the chair and keep your upper body straight
3. Place both hands on the chair sides of your hips
4. Press the chair with your hands, lift your right leg towards the chest, and then down back.
5. Now lift your left leg and bow down at a moderate speed. This is one repetition completed.
6. Try to do four sets of ten-twelve reps.

Squats and jumping squats

This dynamic strength training exercise works with the help of many important parts of your body. Including squats and their variations in your workout plan can help you in daily life activities such as walking, running, climbing, swimming, cycling, etc.

Hamstrings, glutes, hip flexors, calves, and core muscles are engaged to perform this exercise and help to stabilize and sculpt your body.

Steps to do 

1. Stand on a grippy floor, keeping your spine straight place your legs a little more than hip-width apart.
2.  Rotate your toes slightly outwards and lower yourself by raising your hands forwards. (inhale)
3. Now come back to the first position by standing up. (exhale)
4. Do five sets of twelve reps 
5. To do jumping squats, take the first pose of squats and lower yourself, as mentioned in the squats exercise.
6. Now with a deep breath, push the ground by your feet, flick your arms down, and jump up. 
7. Do this for three sets of ten-twelve reps.

Quick butterfly 

It is an effective exercise for targeting the lower body, especially the hips. This yogic workout is an advanced form of the butterfly pose.

There is less movement of the joints in this exercise, especially your hip joints take part in the 'moving motion.' That's why you will have less effort to do this exercise. You might feel difficulty in your core, thigh, and hip muscles, but regular exercise will resolve the pain.

To do it

1. Sit on the mat by lying your legs forward, keeping your spine straight
2. With the help of your hands, drag both feet toward the anus, and grab both toes together tightly with the hands.
3. Now move both thighs up and down from lower to higher speed
4. Try to do it for five minutes

Cobra raise

Cobra Raise is an excellent yoga exercise that has many health benefits. In this pose, your whole body will look like a cobra which will make movements of lifting and bending on the ground.

This helps improve your gut health, normalize blood pressure, strengthen the upper body joints, boost metabolism, etc. 

Because the significant stretch occurs in your hip area, it tones the muscles in your core, abdomen, lower back, groins, and sides. 

Steps to do

1. Lie down on your belly by facing forward. Keep your legs straight. Toes must touch the ground and heels upward.
2. Place your hands on the floor by both shoulder sides. Now with a deep breath, lift your chest by pushing the floor, and your hands should be straight.
3.  Your jaw must be lifted toward the ceiling, and after one to two seconds, come back to the initial pose.
4. Do five sets of ten to twelve reps.

Floor hip flexor

This simple exercise is done in the sleeping position and is one of the best exercises to reduce fat on your hips. This workout completely works on your lower body. It regulates blood circulation throughout your lower body, frees up your joints, helps burn fat, and tones muscles.

Steps to do 

1. Lie on your back, and stretch your legs straight out.
2. Pull your right knee toward your chest with the help of your hands, and then extend your raised leg out.
3. Now pull your left knee towards the chest and then extend it outward.
4. Begin this exercise in a slow, medium, and then high-speed sequence. Try doing six sets of fifteen reps.

Lying leg raises

Leg raising is an effective workout for the hips and groins. This exercise keeps the lower ventral muscle and its nearby areas under continuous tension during the full range of motion. This causes toned muscles in the lower abdomen, waistline, and lower back.

There are many variations in leg-raising, where you can get many lower body benefits. Here I have listed two main variations, single leg raise, and double leg raise.

Steps to do 

1. Lay down on your back, legs straightened out. Place both hands at the sides of your hips.
2. Raise both legs by pressing the floor with your hands and contracting abdominal muscles. After two to three seconds, extend out your legs.
3. Do it for three sets of ten to twelve reps.
4. In that lying position, raise your right leg with the help of arms and abdominal muscles. And after two to three seconds, extend it out.
5. Then raise your left leg and extend it out.
6. Try to do four sets of twelve reps 

Conclusion

                As you know, exercise is a free, effective, and easy way to solve your internal and external health problems. But if you fall in love with an unhealthy diet and try to avoid health problems in many ways, it may not work for your body. So, with regular exercise, you must lower your daily calorie intake. This will help you slim your hips size quickly.

Thank you