11 Best Exercises to Reduce Hips and Buttocks Fast

Get your routine exercise to reduce hips and buttocks fast

It seems as though the obstinate fat on your stomach, thighs, and buttocks won’t disappear no matter how hard you exercise or adhere to a diet. Women are more likely to store excess in the thighs and hips regarding the belly and buttocks, although the bulk of your excess fat is mostly influenced by heredity. Let’s examine the factors that cause this fat accumulation.

  • Menopause
    • The decrease in estrogen that happens during perimenopause and menopause might cause the stubborn fat that you find on your hips, abdomen, and buttocks. Your body redistributes the fat reserves to your belly as soon as you stop having children.
  • An unhealthy diet
    • You develop persistent fat on your tummy, hips, and buttocks when you consume a diet high in packaged foods, refined carbs, and sugary beverages. These meals raise insulin resistance, which increases fat accumulation and results in obesity which is challenging to remove.
  • Chronic stress
    • Cortisol, a stress hormone, is released by the body when stress levels are high. By activating the flight-or-fight response, cortisol primes the body to handle the stressor. However, persistent stress causes cortisol levels to rise in the blood, which promotes the formation of visceral belly fat—the type of fat that gathers around the waistline and takes the appearance of an apple.

Although fat is obstinate, it is not more obstinate than humans, so there are various ways to combat this obstinate fat. The most effective way, as you are all aware, is exercise, but even within the exercise, there are specific exercises that are more effective than others for reducing hip and buttock fat known as exercises to reduce hips and buttocks fast.

11 Best Hip And Butt Exercises

  • Standing Slow Side Kick

The sidekick works all the major lower body muscle groups, particularly the quads, glutes, and outer thighs. Side kicks also automatically use the muscles of our core.


  1. Your supporting leg’s heel should be positioned in the line of your kick.
  2. Kicking leg raised, knee brought over torso, and leg extended.
  3. Keep your toes pointed down and your heel high.
  4. Use the outside of your foot to strike.
  5. Bring your foot on the floor and extend your knee.
  • Step-climbing

The ascent of a set of steps is referred to as stair climbing. Your muscles must fight against gravity and move vertically when climbing stairs. Your lower body is put under a lot of strain as you move your body vertically, which helps your hips and buttocks grow in shape. Stair climbing burns fat twice as quickly and in half the time as running and three times as quickly as walking.


  1. Just start walking on the stairs.
  •  Lunges.

You may virtually completely shape and strengthen any muscle in the lower body by performing lunges, which are a potent workout. A multi-joint exercise known as the lunge can assist in toning and strengthening numerous lower body muscles. This includes the calves, buttocks, hamstrings, and quads.


  1. Place your right foot about two to three feet in front of your left foot while standing in a split stance. Your upper body is straight, your shoulders are down and back, your abs are tight, and your palms are lying on your hips.
  2. Your body should be lowered till your back knee sits a few inches off the floor while bending your knees. Your front thigh should be aligned with the ground, your back knee should be pointing to the floor, and your load should be fairly spread between both legs at the bottom of the exercise.
  3. Maintaining your balance on the front foot’s heel, raise yourself right back to the beginning position.
  • Side Lunge

Side lunges, like ordinary lunges, are a lower-body workout. They generally focus on powerful leg muscular groups like the quads and hamstrings. The adductors and outer glutes of the thighs are also worked during lateral lunges. Side lunges tend to be harder than squats because they involve more balance, but they may also be easier on the lower spine than squats.


  1. Begin while standing and keeping your feet at hip-width from each other and your hands in front of your chest.
  2. Take a wide step with a flat foot over the floor and your toes facing the same side as your left leg.
  3. Bend only your left knee like you are sitting only over your left leg while pushing your hips backward.
  4. Now stand up again and take your left foot back to its position while pushing off the floor from your foot.
  5. Try some with the right leg and do several steps on both sides.
  • Squat Kick

The weight squat is dynamically altered by the addition of a lateral movement in the squat sidekick. This exercise can be used in any warm-up, aerobic, or lower-body training. In addition to strengthening your legs and glutes, this workout is quite difficult on your core muscles. Your stability will likely improve, and your muscle strength will likely rise.


  1. Put your feet shoulder-width apart when you first stand.
  2. Kneel and lower your butt until your legs are at a 90-degree angle.
  3. Return to your feet and propel your right leg forward (change your legs after each kick).
  4. Thus, one iteration is finished.
  5. Repeat the same about 20-30 times.
  • One-leg deadlift

The single-leg deadlift is a well-known exercise. The hand that is most convenient for the lifter is typically used, holding the load in place with one hand. These days, deadlifts are very popular since they train the core more than you might expect and build the whole posterior series (lower back regions, glutes, and hamstrings).


  1. With one knee slightly bent, balance yourself while holding a dumbbell in either hand.
  2. Lengthen your leg straight behind you as you begin to squat.
  3. Once your torso is parallel to the ground, lower it further.
  4. Repeat with the other leg from the beginning position.
  • Take steps aside

Step aerobics offers all the advantages of a vigorous cardio workout without straining your joints. Increasing strength, burning fat, and enhancing cardiovascular health, enhances overall fitness. The exercises work your legs, upper torso, and core to increase your strength and flexibility. Your agility, coordination, and balance all increase as a result.


  1. Stand straight with feet width apart, chin up, and shoulders down and square.
  2. Take a large step with your left foot while clapping with your straight arms above your head at the same time.
  3. Come back to the original position and hands down to their places .this is one side.
  4. Repeat the same with your other foot and one set is complete.do several sets to lose fat.
  • Fire hydrants

A sort of bodyweight exercise is quadruped hip abductions, often known as fire hydrants. Although some varieties work the core as well, they mostly target the gluteus maximus. Regular use of fire hydrants can shape your glutes, relieve back pain, and reduce the chance of injury.


  1. Kneel with your knees shoulder apart and your wrists beneath your shoulders.
  2. Raise one leg out towards the side while keeping it bent, until it is level with your hip.
  3. Start from the original position, repeat the exercise, and then toggle the legs.
  • Wall Sits

The quadriceps muscles can be strengthened by performing a wall sit. The jetliner position has a similar movement pattern. The body forms two right angles during the exercise, one around the hips and another at the knees.


  1. Put your back up against a wall as you stand.
  2. Step 2: Squat down by bringing your feet forward as your thighs are parallel to the ground and your knees form a 90-degree angle.
  3. Third Step: Keep this motion as long as you could.
  • Side-leg raise

This type of bodyweight exercise engages all the muscles in your body. Your hip hamstrings, gluteal muscles, abs, flexors, hamstrings, and lower spine muscles are mostly included in this group. Abduction, or removing the leg from your midline position, is a component of side leg lifts. The hip muscle and the outer thighs can both benefit from this excellent and straightforward exercise.


  1. Lie on a mat or the ground with your left side up. Your entire body should be aligned in a straight line, with your feet stacked one above the other and your legs straight.
  2. To provide support, your arm will be put on the ground beneath your head.
  3. You should gain additional support by resting your right hand on your left leg or hip.
  4. You should slowly lift your right leg toward the ceiling as you exhale.
  5. Take a few until your obliques and lower back start to feel somewhat flexed.
  6. Take a deep breath in and lower your leg.
  7. repeat this motion 10 to 15 times with the same leg.
  8. then attempt a further leg.
  9. Two to three sets are required.


Though gaining fat on the buttocks and hips is easy and losing is difficult still it can be a smooth process like butter, what you need to do is follow a proper set of exercises which helps in losing fat specifically in these areas with some cooling and warming exercise on daily basis with continuity will not only make you fit in your dress and beauty your looks but also help you gain confidence.


Q1.Does walking reduce buttocks?

Walking is undoubtedly a fantastic kind of exercise, but because it is so laid-back and simple in contrast to other types of exercise, Saltos claims that it doesn’t receive much attention. However, walking can certainly make your bottom slightly smaller as opposed to strengthening your butt muscles.

Q2.How can I lose inches off my hips fast?

The most effective way, as you are all aware, is exercise, but even within the exercise, there are specific exercises that are more effective than others for reducing hip and buttock fat known as exercises to reduce hips and buttocks fast.

Q3.What causes hip fat?

Women are more likely to store excess in the thighs and hips regarding the belly and buttocks, although the bulk of your excess fat is mostly influenced by heredity. Let’s examine the factors that cause this fat accumulation.

Q4.How can I reduce my wide hips?

Although you can’t target specific body parts for fat reduction, you can reduce hip fat by reducing your overall body fat.