How to Lose Hip Fat + Best Hip exercises for women - Christina Carlyle

10-Minute Hips Workout

Do this 10-minute hips workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you'll have the slimmer hips you deserve in no time!

1. Standing Side Kick

Targets: Inner thighs, glutes, quadriceps, outer hips

• With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
• Be sure to keep inner thigh parallel to the floor.
• Hold for 1 count, then take 3 counts to lower to floor.
• Do 15 times, then switch sides.

• 2. Side Jump

• Targets: Inner thighs, glutes, hamstrings, outer hips
• Standing with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent.
• Bring your right foot down to the floor.
• Repeat to the right and continue alternating for a total of 15 on each side.

• 3. Hip Raise

• Targets: Hip flexors, outer hips, outer thighs, glutes
• Lie faceup with knees bent and feet flat on the floor.
• Slowly lift hips and extend left leg, pointing toes toward the wall in front of you.
• Hold for 1 count, then move your left leg out to your left side at 90 degrees.
• Hold for 1 count and return to center before lowering.
• Do 10 times; switch sides.

• 4. Traveling Squat-Kick

• Targets: Thighs, glutes, quadriceps
• Stand with hands on hips and kick your right leg in an arc across the front of your body before bringing your foot to the floor in a
• squat.
• Step your left foot next to the right and come to a stand.
• Do 15 times, then switch sides.

• 5. Leg Raise

• Targets: Outer thighs, glutes, hip flexors
• Get on all fours, weight evenly balanced between your hands and knees.
• Lift your left leg out to the side, keeping knee bent 90 degrees and inner thigh facing the floor.
• Quickly kick your leg diagonally behind you, bringing your heel toward the ceiling.
• Return your left knee to the floor and do 10 times; switch sides.

• Your 10-Minute Hips Workout

• Put it all together in this 10-minute workout video that targets your hips, led by Nike Master Trainer Traci Copeland.