Exercise Tips for Big Hips & Thighs

A well-structured program to target big hips and thighs will not only help minimize those problem areas, it will build toned muscles, burn extra body fat and build confidence. While reducing the size of your hips and thighs takes determination, these tips can help you achieve your goal.


Burn extra calories by kickboxing. Kickboxing blends aerobics with martial arts, making an intense, total-body workout that can slim down hips and thighs. You can burn 350 to 450 calories during a 50-minute class, according to the American Council on Exercise. The repetitions of punching and kicking work several muscle groups, providing an intense cardiovascular workout to melt fat and burn calories.

Hip Hinge

Stand with your feet shoulder-width apart. Place an exercise bar behind your head so it is positioned vertically down your spine and grasped in one hand at each end. Exhale and begin bending down, pressing your hips back and shifting your weight into your heels. Keep the bar in contact with the back of your head and spine throughout the move. Inhale and return to the upright position, contracting your glutes and pushing your hips forward and up. Perform two to three sets of six to 12 repetitions, resting for 30 to 45 seconds in between sets.

Dumbbell Front Squat

Stand with feet slightly wider than hip-width, holding a dumbbell in each hand, palms facing in. Tighten your abdominal muscles to stabilize your spine and begin to curl the dumbbells until they rest in front of your shoulders. Hold chest up and position your weight in your heels. Shift your hips backward and lower your hips, keeping your back flat, until your thighs are parallel to the floor. Exhale and push yourself up, driving through your heels until you reach your starting position. Perform two to three sets of six to 12 repetitions, resting for 60 to 90 seconds in between sets.

Side Lunge

Stand with feet hip-width apart and stiffen your abdominal muscles so you are balanced. Keep your weight in your heels and your chest up. Slowly step to the right, placing your right foot on the floor a little wider than shoulder width. Push your hips back, sinking into a squat position while keeping your knees aligned over your toes. Keep your weight in your heels, exhale and push off with your right leg, returning to the starting position. Repeat on the left side. Perform two to three sets of six to 12 repetitions, counting right foot/left foot as one repetition. Rest for 45 to 60 seconds between sets.

About this Author

Christina McDonald-Legg has written about health, wellness and travel since 1999. Her articles have appeared in “Colures Magazine,” (London) “The Sunday Times,” (Dublin) “The Connacht Tribune” (Galway) and “The Seattle Post Intelligencer.” Her articles have featured on websites for the U.K.’s Department of Health and Expedia.co.uk. McDonald-Legg has a Master of Arts in journalism from the National University of Ireland.