Full hips are perhaps the most common female problem. This is not surprising, because the body of the fair sex is aimed, first of all, at solving the problem of procreation. And fat on the hips and abdomen is a kind of "strategic reserve." That is why strict diets or hunger strikes, in this case, are categorically contraindicated. For every kilogram lost, the body will respond with ten, you just have to start eating as before. Moreover, exercises to reduce the volume of the hips work effectively only in conjunction with a properly composed diet. Massage and a sauna will help speed up the process.
A set of exercises for body shaping
When it comes to which exercises to reduce hip volume are most effective, fitness instructors unanimously say that nothing better than squats and swings has been invented. These two exercises, in various versions, will help to work out all the muscles of the buttocks and thighs, to make them more slim and fit.
To significantly reduce the volume of the hips, it is enough to perform a simple set of exercises daily, combining it with massage and a contrast shower.
The first exercise of our complex is swinging legs. They are performed alternately, first with one foot, then the other. The exercise consists of 3 sets of 30 repetitions each. Thus, the exercise begins with 30 swing forward, then perform 30 swing to the side and the same back. Then we change the leg and repeat all over again.
It is not necessary to raise the leg too high or to take it far to the side, but do not forget to pull the sock. Each max is performed with full muscle tension. Do not try to make your task easier by simply waving your foot in the air.
To complicate the task, perform swings from a position, standing on your knees. Thus, the lateral and posterior thighs can be effectively worked out.
From the starting position we carry the leg to the side so that the thigh is parallel to the floor. If the exercise seems too complicated, the leg can be bent at the knee.
Swinging back legs can be done in two different ways. The first option: from the starting position - emphasis on the elbows and knees, we take the straight leg back and slowly raise it just above the back line. In this case, not only the hips, but also the gluteus maximus muscle are being worked out .
Option number two is as follows. We take the leg back so that the thigh is parallel to the floor. Then we bend and unbend the leg in the knee, trying to reach the buttocks with the heel.
These exercises to reduce the volume of the hips are performed in two sets of 60 times for each leg.
Any lady who tried to perform exercises to remove her hips knows very well that the inner surface is the most difficult to correct. Here you can not do without auxiliary means, and the usual rubber bandage from the pharmacy can become the simplest exercise machine for the legs . Performing the usual “scissors” with the use of this home-made expander you will achieve results much faster.
Another exercise modeling the inner thighs is squats with weights. A disc from a barbell or dumbbell is suitable for this purpose.
Starting position - legs wider than shoulders, socks turned outward. Weights we hold in hands and we perform a slow squat, trying to keep the body straight. It is carried out in three sets at least 20 times.
Whatever complex you choose for yourself, keep in mind that exercises to reduce the volume of the hips are performed with a large number of repetitions.
I must say that the most common female problem is the so-called "ears" that appear even in slim women. Unfortunately, even the most effective exercises for the hips are powerless in this case. The best solution to the problem is modeling massage. After the problem area is put in order, the exercises will need to be done as a preventative measure.
If you are sorely lacking time for regular classes, simply replace them with walking and walking up the stairs. When deciding to go on a diet, keep in mind that fat in the thighs and abdomen will be the last to disappear. First, the shoulders, arms and face will decrease in volume, then the waist and chest, and only after that the turn will reach the buttocks and hips.