How to Exercise to Lose Weight From the Hips

Excess weight on the hips is a common problem for women, especially those who have had children. However, there are a number of exercises that will specifically help you to lose weight and love handles. You will need to combine a healthy, balanced diet with exercise for the best results.

Things You'll Need

• Exercise mat
• Yoga ball
• Sports clothing

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Instructions

• 1

  Warm up your muscles with stretches. Start from the neck and work your way down the body to the ankles. This will prevent lactic acid buildup in the muscles and the aching feeling common the day after exercising.

• 2

  Conduct a cardiovascular exercise. This can be 30 minutes of running, power walking or swimming. It will burn off around 500 calories and help you lose weight from the hip or love handle area. You can either do this at the gym or outside. You should ideally do this and the following exercises four to five times per week or more if you wish to lose weight more quickly.

• 3

  Lay your exercise mat on the floor. This can either be in the gym or in your own home.

• 4

  Lie on the mat with one side of your body on the floor.

• 5

  Put the yoga ball between the sides of your calves. The ball should rest between you knees and ankles.

• 6

  Pull the ball towards your chest and then back down to the starting position. You should feel the tension in your hips which will tone the area. Repeat 10 to 12 times. Rest for a minute. Then repeat a further 10 to 12 times. Rest for two minutes.

• 7

  Staying on the mat, move so that you are lying on your back with one leg stretched out on the floor. The other leg should be bent so that your foot is on the floor.

• 8

  Reach forward as if you are doing a sit up. However, instead of leaning straight forward, push the bent leg outwards to join the other leg on the mat. Repeat 10 to 12 times. Rest for a minute. Then repeat a further 10 to 12 times. Rest for two minutes. You should really feel the tightness in your hips. This is good as the muscles are being worked and will eventually appear toned.

• 9

  Move from the mat and find a flat wall with a clear space around. There should be a space of approximately a meter or three and a half feet around you. This should keep you from falling into anything if you unbalance slightly.

• 10

  Place the yoga ball behind you, making sure that the ball is tucked into the arch of your back.

• 11

  Squat down bending the legs at the knees so that you are in a sitting position. Hold for ten seconds then stand back up straight. Repeat 10 to 12 times. Rest for one minute. Then repeat a further 10 to 12 times. This exercise will tone both the hips and the thighs.