Modern women suffer from the problem of excess hips - the reason for this is modern standards of beauty, a healthy lifestyle and the popularization of natural beauty. There is not always time to visit gyms and regular jogs. How to reduce hip volume without the help of a trainer? Let's consider the possible options.
How to effectively lose weight in the hips?
First of all, you need to review your diet. No one tells you to follow a strict diet, it is enough to make some changes to your usual diet - for example, include fruits, vegetables, low-fat foods, lean meat, dairy products, cereals. These are all foods full of nutrients. You should also exclude something or at least reduce consumption: potatoes, bakery and pasta, carbonated drinks, sweets, canned food and alcohol. Bread can be replaced with wholemeal bread. It does not hurt to count the amount of carbohydrates consumed - the less they are, the better. To maintain metabolism, it is worth eating in small portions every two to three hours. And remember the golden rule - drink at least one and a half liters of water per day.
How to reduce hip volume without visiting the gym?
In the fight against excess centimeters, an increase in aerobic loads will help . Well, if you manage to give them time an hour five times a week. Running, walking, jumping rope are your allies. A great exercise machine for thigh muscles is a bicycle. To make things progress as quickly as possible, use the interval training method - for example, you need to alternate between running and walking, giving each type of load three to five minutes. Half an hour a day is enough for a visible result. In addition, you should perform special exercises that involve the muscles of the hips and buttocks.
How to reduce hip volume with exercise?
One of the most effective exercises is the “Boat”. It strengthens and tightens the muscles of the inner side of the thigh: usually this part is least trained and requires close attention to yourself. To complete this exercise, you need to sit on the floor and spread your legs apart - as much as you can. Pull your socks towards you, without lifting your heels off the floor, turn them to the sides. Place your hands on the floor behind you. You need to start with a breathing exercise: exhale, inhale through the nose, exhale powerfully through the mouth, hold your breath, lower your head and draw in your stomach. After that, lean on your hands in front of you, gradually bend over and take your hands as far as possible, without taking your fingers off the floor. Now you need to stay in this position, count to eight, free your breath, take the initial position. Repeat the exercise three times for the first time and gradually increase the number of approaches. All sorts of leg swings will help you achieve your desired thigh volume - from a prone position and a standing position. As auxiliary agents, you can use anti-cellulite creams and massage. Enough to ponder how to reduce the volume of the thigh - act!