Workout Labs
LOGIN Upgrade to PRO
Average Rating: 4.7
Votes: 287
Reviews: 287

How can I lose fat in my upper hips and make them narrower?

I have lost weight and my upper body is slim but my hips have not changed much.

How can I lose fat in my upper hips and make them narrower? Visit to find out!

In order to lose weight in your upper hips, you'll have to utilize a combination of healthy diet, caloric restriction, high intensity interval training, and hip-dominant exercises.

In order to improve your diet, you may have to eliminate some things while adding others:

  • Eliminate processed and fried foods (this includes refined carbohydrates)
  • Reduce your sugar intake
  • Increase your daily intake of vegetables and fruits
  • Introduce yourself to dairy that is loaded with probiotics (Greek yogurt and Keifer are great choices)

How you eat is also very important:

  • For each meal, you should be eating a well balanced ratio of complex carbohydrates, clean protein, and healthy fats
  • Start every day with breakfast
  • After breakfast, continue eating smalls meals every 2-3 hours
  • Drink 8 glasses of water per day
  • Keep a food log to track how well you do each day

Now for your exercise program: In conjunction with a strength training program, you need to be incorporating a high intensity cardiovascular workout. This is where HIIT comes in:

  • 8-10 compound bodyweight-based exercises
  • Perform them in rapid succession
  • Once the last exercise is complete, take a 60 to 90 second break and begin again
  • 2 to 3 sets for beginners and
  • 4 to 6 sets for advanced lifters
  • Perform a HIIT program 2 to 3 times a week along with your normal strength training

Lastly, hip-dominant exercises will help to burn the extra weight off of your hips.

DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
Disabled while we catch upAsk your question free Browse more answers
Answered by our Fitness Expert
David Sautter NASM Personal Trainer
How can I lose fat in my upper hips and make them narrower?
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.

More Simple Fitness

Available with your
WORKOUT PRO membership
Learn More