Of course, every woman dreams not only of an aspen waist and a high chest, but also of slender legs. What to do for those who, by nature, have lush hips that do not allow them to wear fashionable clothes of modest sizes and flaunt in mini-skirts and short shorts? Diets will not help here; You can get the desired forms only with the help of regular sports. Some exercises are especially effective in burning excess fat and perfectly tighten the thigh muscles. Below is a unique set developed by the world's leading fitness trainers.
Side lunge and cross
While the most popular exercises for the hips, carried out at home, are aimed at working out a maximum of two muscle groups, the proposed two-stage movement allows you to tone all the main muscles of the legs:
- Stand straight, feet together, arms on the sides. Take a wide step towards the left foot (the right should remain straight) and bend it at the knee, leaning back hips. Keeping your back straight and looking straight ahead, stretch your arms down and touch the floor with your fingertips on both sides of the left foot.
- Push off with your left foot and move the weight back to the right foot, extending both hands to the ceiling and at the same time placing the left foot cross-wise in front of the right. Touch the toe of the left foot of the floor, slightly extending beyond the right foot. Do 15 repetitions on each side.
Focus on the work of the muscles of the inner thighs and do not forget to maximize the tension at the cross of the legs to maintain balance and ensure the effectiveness of movement.
Runner lunge going into a stance for balance
Thick hips are for those who do not pay enough attention to working out the muscles of the back surface. To eliminate this problem, experts came up with a powerful combination of a modified lunge with balancing on one leg:
- Stand straight with your legs brought together. Take a big step forward with your right foot. With both hands reaching for the right foot and leaning forward slightly, bend your knees and lower yourself into a low lunge. It is important that in the lowest position the knee remains located directly above the ankle and does not extend beyond the tips of the toes. In this case, the left knee should look directly at the floor. This attack is very similar to the pose of a sprinter preparing to start a race.
- The next element is actively working on the waist and hips. Transfer body weight to your right foot and push it off, getting up from the lunge and lifting your left foot off the floor until it is straightened behind. The upper torso remains slightly inclined. The back should be flat, the press should be tense. Stay in this position for one second, then again fall into a low lunge. If standing on one leg is too heavy, try to lightly touch the toe of the foot to the floor behind you at the moment when you rise from the lunge. Repeat 15 times, then go to the execution of the element with the other leg.
Dynamic scissors
Good exercises for hips at home are not always exclusively forceful in nature - many of them are a variant of cardio loading. An excellent example is the so-called dynamic scissors.
Stand straight, then move your left foot back so that the right foot is in front. Dip into the runner's lunge, extending his left hand forward to the right foot, and straighten your right hand behind. Push off the floor with both legs and take a jump, during which you need to instantly change your legs. When landing, immediately lower yourself back into the runner's lunge, but now your left leg should be in front and touch your right hand. If for some reason you are not able to jump (for example, you haven’t fully recovered after an injury), just try changing your legs quickly without jumping. Repeat exercise 15 times.
Diagonal lunge
Many women are wondering how to reduce their hips. Exercises that contribute to this goal are actually quite uniform - they are squats and lunges. The latter, by the way, are always more effective than squats, so well-known fitness instructors often insist on the mandatory implementation of a variety of options for lunges.
Stand straight, legs are brought together, both arms are extended upwards, palms are open and look forward. Take a wide step with your right foot in the corner of the room (diagonally, at an angle of forty-five degrees), bending the knee, straining the upper body and stretching your arms over the right thigh. The back should remain straight, and the heel should be raised. See if you can lightly touch with your fingertips to the floor on each side of the right foot - such a stretch will help significantly reduce the girth of the hips. Push with your right foot to return to the starting position. Repeat 15 times on each side.
Plie
This interesting exercise is directly borrowed from ballet. It effectively eliminates the most common female problem - too lush hips, as it trains muscles simultaneously on the outside and inside of the legs.
Place your hands on the belt, squeeze the heels together and take the socks to the sides about forty-five degrees. Step with your left foot to the side (further than the width of the belt) and lower yourself into a deep plie: bend both knees so that they are above the tips of your toes, and, keeping your back straight and your abs tense, bend down with your whole body down. Getting up from the plie, slide your left heel back to the right foot, straighten your legs and return to the starting position. Do 15 repetitions on each side.
U-Turn Modified Kick
This element has come to classic kickboxing fitness. Oddly enough, even in such an aggressive sport you can find movements that effectively reduce the girth of the hips; it is not surprising that a modified version of the famous hit by Chuck Norris has become especially popular in women's gyms.
- Stand on all fours with your arms stretched out directly under your shoulders and bent your knees under your hips. Lift your left knee off the floor, trying to reach with your left heel closer to your body. Keeping the knee in a bent position, take it away from the body, trying to reach the level of the buttocks.
- To lose weight on your legs and hips, you will need to strengthen this exercise with the following movement: straighten your leg to the side so that the upper part of the foot (laces of sports shoes) is facing forward. Bend your knee again and lower your leg almost to the floor without touching it. Repeat 15 times on the left side, then another 15 times on the right.
Lift from the bar
Thick hips can be adjusted without much difficulty - it is important not to spare time and effort on regular physical activity. A universal exercise bar, modified specifically for leg training, will help to achieve the desired results in the shortest possible time:
- The starting position is a full bar, similar to the pose for traditional push-ups. Keeping the abs muscles as tight as possible, step with your right foot between your hands and bend your knee so that your right thigh is parallel to the floor. The leg left behind should be straightened. Push off with your right foot and slowly rise, leaning forward slightly with your upper body. At the end of the element, touch the toe of your left foot to the floor behind you.
- Then bend the right knee and lower back into the lunge, placing your hands on both sides of the right foot. Take your right foot back, taking the initial position of the full bar, and repeat on the other side. Do 15 repetitions, alternating legs.
If nothing helps
Thick hips haunt you, which no exercise is capable of reducing? Carefully read the recommendations below, you may be losing sight of the essential details:
- Do not try to lose weight in a couple of workouts. It will take at least a month of regular exercise, so that thick hips become more attractive. After 90-100 days, the result will be already noticeable so much that you can try on jeans or shorts one size smaller.
- Analyze your diet. Your menu should be made up of proteins, vegetables, fruits and healthy fats. And nothing but. Exclude all kinds of sweets, bakery products, any substances of synthetic origin. They slow down the metabolism and contribute to the accumulation of toxins and excess fat.
- If you focus on strength training, add cardio to your schedule. Even a simple jogging will help burn calories that can turn into extra volume on the hips. Running can be replaced by cardio on an exercise bike or "downhill skiing". Complex complexes of various plyometric movements with rest periods in the form of energetic walking are an alternative for those who cannot afford to buy a home exercise machine or a subscription to a fitness center.
- Increase the load. Maybe it's time to pick up the dumbbells. If your level of physical fitness is minimal, choose shells easier. The ideal dumbbell weight for beginners is one kilogram. As your physical fitness improves, you will be able to work with heavier shells, which means you will accordingly increase the efficiency of any load, whether it’s a cardio charge or a power complex.
The main secret is that an ideal nutrition system or perfect training simply does not exist. Success largely depends on the individual characteristics of your body. Listen to your body, and the desired forms will not keep you waiting.