Removing excess fat within the body can be done while training the hip region of the body as there are exercises that involve cardiovascular movements and light weights. Women mainly carry their weight within the hip, thigh and buttocks due to hormonal influences, according to Virtua Health. To reduce fat cells in these areas, cardiovascular exercises must be performed along with light weight training to develop strong and lean muscles

Lying Side Hip Raises

1. This exercise is a form of aerobics that also utilizes dumbbells to add resistance. By incorporating aerobics into a strength training exercise, you will be able to burn calories as well as develop strong hip muscles. To begin this exercise, gather a set of dumbbells between 5 to 10 pounds and place an exercise mat on the floor. Lower yourself to the floor and lie on your right side; support your upper body by resting on your right elbow. Bend your right knee to a 90-degree angle and keep your left leg extended. Grab a single dumbbell with your left hand and rest the weight on the outer thigh of your left leg. Begin the exercise by lifting and lowering the left leg.
   
   After 1 minute of this exercise, remove the weight and perform 2 minutes of this exercise without the additional weight. Next, replace the weight on your left thigh; however, bend your left leg at the knee so it is at a 90-degree angle. Continue lifting and lowering your leg for 2 minutes. After you have completed the final 2 minutes, switch sides and repeat the exercise on your right leg. If this exercise is too difficult, do not use dumbbells until you have increased your strength. This exercise will raise your heart rate, which will help burn excess fat cells while fatiguing the hip muscles.
   

   Lying Hip Extension

2. The lying hip extension will target the glutes, or buttocks, as well as the hip muscles. Throughout the movements of this exercise, over nine muscle groups will be activated in order to maintain balance and stabilize the body. By incorporating such a high number of muscles, you will raise the heart rate to help burn fat cells while building stronger hips and buttocks. To start this exercise, lie on the floor and place your arms down by your sides with your palms pressed firmly into the ground. Extend the right leg and keep the left leg bent with the left foot pressed into the ground. Execute this exercise by lifting your left hip into the air. This will cause the right leg to rise into the air. Carefully lower the left hip back to the ground and repeat 20 times before switching legs and repeating the exercise with the other hip.