How to Lose Hip Fat Fast? Best Exercises and Diet Tips for Faster Results

How to Lose Hip Fat Fast? Best Exercises and Diet Tips for Faster Results

Feel like whatever you do will just not help you lose hip fat? There are many people worried about excess fat around the hips, but the good news is, with the right exercise, nutrition, and a holistic approach, you can effectively tone your hips and strengthen those muscles to give you a perfectly shaped lower body! At Physio Resource (Best Rehabilitation Center of Lahore), physiotherapists and dietitians bring their experience together to help you achieve a balanced lifestyle.

Get in Touch with: Fitness Training in Lahore Pakistan

8 Best Exercises to Lose Hip Fat:

Side Lying Leg Lift:

Target: External thigh and hip muscle targets

How to do it:

• Lie on your side with one leg stacked over the other.
• Lift your upper leg as high as possible, without bending your knee.
• Come back down slowly.

🔁Do three sets with 15 reps on both sides.

Why it works: Tones out the hip muscles and also builds strength.

Hip Bridges

Target: Hips, backs, butts

How to do it:

• Lying flat on your back with knees bent, feet are flat to the ground.
• Raise it by the hip and squeeze the tummy buttocks.
• Hold it for three seconds, then bring it down again.

🔁Perform 3 sets of 20 reps.

Why it works: The reason it helps is it tones your hips while providing good core stability.

Standing-side Kicks

Targets: Inner and outer thighs

How to do it:

• Get up and be straight, holding onto a wall for support.
• One leg would be lifted on the side as high as possible, keeping it straight.
• Slowly lower then repeat again.

🔁3 sets of 12 reps on each leg.

Why it works: Burns fat and strengthens the hip muscles.

Squats with Side Leg Raise

Target: Hips, thighs, and glutes

How to do it:

• Stand with feet shoulder-width apart.
• Lower your body by bending your knees, keeping your back straight.
• Gt down until your thighs are parallel to the ground.
• Push through your heels to go back into the original position.

🔁 complete 3 sets of 15 reps.

Why it works: It burns calories and shapes the hips.

High Knees

All-around FAT elimination Cardio

Target: Hip and leg fat.

How to do it:

• Standing erect, run in place with lifting knees high.
• Keep core tight and arms moving.

🔁Do this for 30 seconds, doing 3 rounds.

Why it works: Provides fast calorie burning, enhancing overall fat burning.

 Bulgarian Split Squat

Targeted: Hips, thighs, and glutes.

How to it:

• Stand in front of an elevated platform or the bench.
• Put one leg back on the bench and lower into a lunge.
• Come back to standing through the front heel.

🔁 Do 3 sets of 12 reps per leg.

Why it works: Increases leg strength and sculpts the lower body.

Fire Hydrant Exercise

Targeted: Hip abductors, glutes, and core.

How to do it:

• Get on all fours, setting the hands and knees on the floor.
• Lift one leg outwards to the side while keeping the knee bent at 90 degrees.
• Lower back down and repeat.

 🔁 Do 3 sets of 15 reps for each leg.

Why it works: Stimulates the hip and thigh muscles for improved fat-burning capacity.

Donkey Kicks

Targeted Muscles: Glutes, hips, and lower back.

How to do it:

• Starting on all fours, lift one leg heel up toward the sky while bending into a knee.
• Squeeze at the top and lower back down.

🔁 3 sets, 15 reps on both sides.

Why it works: Targets deeper muscle groups of the hips and glutes, promoting toning.

Effective Diet Tips for Hip Fat Loss

There is no magic wand to lose fat on hips. Diet has a big role to play, contributing as much as 70% towards fat loss. A balanced diet helps to minimize fat storage, improve metabolism, and enhance general wellness. Some nutritional tips which can help you achieve such goals include:

• Eat Enough Protein: Include meats, eggs, fish, legumes, and dairy in your meal.
• Increase More Fiber Intake: Go for vegetables, fruits, whole grains, nuts, and seeds.
• Keep Out Processed Food and Sugar Foods: That Prevent Fats on Accumulating.
• Keep Hydrated: The More waters You take, the More You Are Burning Fat Efficiently.
• Watch portion sizes: Avoid overeating even with healthy foods.
• Eat healthy fat: such as avocado, nuts, olive oil. Alone, these can support your efforts to lose weight.
• Green Tea: Contains antioxidants that boost fat metabolism.
• Be Wise with your Carbs: Not all carbs are bad, opt for whole grains, brown rice, quinoa, sweet potatoes, etc instead of pure refined carbs like white bread and pasta.

Maintain a balanced, nutrient-rich diet and targeted physiotherapy exercise sessions at Physio Resource, Gulberg, Lahore, for effective long-term hip fat loss. Our dieticians will assess your dietary intake and provide personalized meal plans to support your journey.

Schedule your Appointment Now!

In Physio Resource (Best Rehabilitation center in Lahore), we combine physiotherapy and nutrition for effective burning of fat around the hips. Our specialized physiotherapists create personalized workouts to tone your hips while preventing strain or injury. The other part of the equation is good nutrition—fat loss is 70% diet! Our certified dietitians create personalized meal plans, build up metabolism, accelerate fat burning, and promote healthy living by emphasizing protein-rich foods, fiber, and healthy fats while eliminating processed foods and sugar. Get expert guidance and start your transformation today!

Contact us

Physio Resource

Phone No: 0304-4283442

Address: 14-Ghalib Rd, Block D1 Gullberg III, Lahore.