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Step 1
Move aerobically to burn fat. Remember that diet and exercise are key to smaller hips. Good lower body exercises include walking, biking and running. Perform aerobic exercise for a minimum of one 30-minute session five times a week.
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Step 2
Target movements in spot reducing exercises to tighten the muscles beneath the fat for a slimmer look. Think of the movement that comes from moving your legs out from your side. For example, in a standing side leg lift, lift your leg sideways slowly and purposefully. It is best to hold onto something to maintain your balance. This is also a very effective exercise using cable resistance if you have access to a weight training room.
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Step 3
Do side lunges. Take a step to the side with one foot, bending at the knee. Bend the other leg slightly but not as much. Feel the stretch in your legs and hip. Repeat on the other side. This is also a good exercise to do with hand weights.
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Step 4
Stick your foot through some ankle weights and lift your leg from a lying down position. Exercise bands looped around your instep also work to increase resistance.
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Step 5
Crouch on your hands and knees with your back straight. With your head up, lift one leg while keeping the knee bent at a 90-degree angle. Slowly lower your leg to the floor and repeat with the other leg.
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Step 6
Sit in a chair with your knees bent and your feet flat on the floor. Place your hands on the outside of your knees. Push your hands and knees against each other. Hold for one minute.
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Step 7
Find access to a weight room at the YMCA or at work. Several weight machines focus on the hips, including the leg press, leg curl and leg extension.
