Hands up if you have you ever looked in the mirror and wondered if there was a magic potion to slim down your hips?

If your hand is up, don’t worry, you are DEFINITELY not alone!

Hips are a very common problem area for SO many women.

Bigger hips may look sexier when dancing Shakira style (Remember ‘Hips don’t Lie’??). But if you don’t feel comfortable when looking in the mirror, then, of course, you’ll want to work on slimming yours down.

Unfortunately, we cannot choose where we lose and gain weight the most.

When we think about spot reducing – things get a bit tricky. It’s not really possible to spot reduce, but there are definitely things you can do to help certain areas of your body.

I know for a lot of you that your hips are an area where the weight goes, and it just stays. Slimming down your hips may seem really hard, but I promise you that it’s not impossible.

If you want to slim down your hips, then you need to think about your WHOLE body.

how to slim down your hips

To find out more about why us women are cursed with storing more fat in our hips, keep reading. Otherwise, feel free to get straight to the juicy part – my tips!


You can thank your hormones for that! It’s an annoying truth that it’s only women who usually worry about slimming down their hips – this is because we are the ones that were made to carry babies. And we are designed to store fat here.

Women have larger fat cells than men, and extra weight seems to hit us during and after puberty. A lot of this fat goes to our hips specifically to supply the energy we need for breastfeeding and baby carrying.

Now, of course, most women don’t start having babies straight after puberty – and some won’t ever bear a child. But this stubborn weight remains at our hips.

So, this is the reason you are likely to struggle to slim down your hips.


Since there isn’t a magic potion to slim down your hips, you’ll want to look at your body overall.

I highly recommend applying all of these things in your lifestyle.

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I talk about the importance of effective cardio for weight loss a lot because it really does make a difference. Not only does it help with your fitness levels, but it also assists with overall weight loss.

So what cardio is best?

High intensity cardio is the best way to slim down all over. Yes, including your hips. The most common high intensity cardio is running, but you can do other things like swimming or even a dance class. You just need to make sure that you keep at it for a steady and intense for a period of at least 20-30 minutes to be able to get the benefits.

Since spot reducing is not really possible, you want to be trying to do at least 3 high intensity cardio sessions per week to burn lots of calories and get rid of overall body fat.

how to slim down your hips

As I mention in my How to Get Lean Legs with Cardio blog post, high-intensity cardio should be combined with low-intensity (i.e. walking) for the best results. Walking certainly helps to burn fat from your legs, so mixing up your running with some walking is a great thing to do for your body overall.


Any type of resistance training works well for slimming down the waist and hips. This is because it burns calories after your workout (as well as during).

High-intensity interval training (HIIT) is a style of resistance training, and it works even better than standard weightlifting because it’s high intensity! This means you’ll burn even MORE calories during your workout, and afterwards as well.

A combination of HIIT and high-intensity cardio works wonders for slimming down your hips :)

Sometimes I find that doing certain HIIT exercises can cause you to bulk up (which we don’t want!). So it’s important to avoid the bulking style of workouts if you’re trying to make your hips slimmer. There are lots of great HIIT exercises you can do which don’t bulk you up. I’ve posted lots of free HIIT workouts on my blog here.

But if you are an endomorph body type, I would advise you to maybe skip HIIT.

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Even if you are doing a lot of exercise, you might still find it hard to slim down your hips if you have a poor diet. Along with sticking to the right kinds of workouts, you should also make a commitment to clean eating.

In this day and age, it’s so easy to just reach for processed meals and junk food. But, the more bad food you eat (such as refined carbs and sugar), the more fat you store, and the worse you feel. The worse you feel, the less you want to exercise… It’s a vicious cycle.

Eating food in its most natural state is the best thing for our bodies to get the nutrition that it needs. Eat as healthy as you possibly can and try to limit your junk / processed food to just a few times per week rather than every day.

It is also extremely important to eat the right amount of food. If you eat super healthy but still eat too much, you won’t lose weight. You should consume less calories than your body is burning every day to lose weight.

Once you start eating a better diet, you’ll notice that you can not only lose weight faster, but that your health and overall wellbeing improves too.

If you’d like to see an example of a day in the life of my clean diet, check out this post.

I also have a free 7 Day Meal Plan that will help you slim dwon your legs and hips :)

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After having some trouble with losing weight recently, I discovered that I had a few different issues with hormone imbalances and cortisol levels.

Hormone imbalances are extremely common for women, and play a huge part in your weight loss. They cause your body to store fat on your belly and hips, and make it very difficult to lose weight (sometimes impossible).

how to slim down your hips

If you are sticking to a strict diet and workout program but can’t seem to slim down your hips, then it might be worth paying a visit to the doctor or naturopath to get your hormone levels checked out. I recommend testing for estrogen, progesterone and cortisol at the very minimum.


Since we know that the fat around your hips is stubborn and spot reducing is a myth, trying to slim down your hips can seem difficult.

But, if you work on slimming down your body overall doing the following things, you should definitely get results!

  • Burn maximum calories through high-intensity cardio and HIIT training
  • Eat at a calorie deficit
  • Eat a healthy diet
  • Get your hormones checked (and balanced), especially cortisol as it causes fat storage on your hips

Hope you found this blog post helpful :)

Love Rachael Xx

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Hi Rachael! I’m considered skinny, but I find it hard to slim down my disproportionately wide hips. I’ve been doing HIIT training but it doesn’t seem to work, instead my hips look bigger. How can I ensure they shrink and stay slim?

    1. Hey lovely! Spot-reducing isn’t really possible so for you to lose fat in specific areas, you’ll need to lose weight overall.

      Also, I would advise you to eat at a slight calorie deficit to lose weight. Even if you eat healthy, if you eat too much for your body and aren’t at a deficit, you won’t lose weight. If you don’t know how to calculate your ideal daily calorie intake, please read this blog post.

  2. Hi Rachael, thanks for this post! I am an endomorph and really want to slim down my hips, but running and HIIT bulk me up! Is there any other cardio I can do to slim my hips that won’t bulk my legs? Thanks soo much, I really appreciate it!

    1. Hi lovely,

      thanks for reaching out! You can substitute running with walking, you’ll still get the same results :) Aim to walk 10,000 steps per day. Here is a guideline that Rachael wrote for endomorphs that I think you’ll find super helpful.

      I hope this helps, please let me know if you have any questions! xx


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