Almost every girl or woman wants to be proud of her beauty, have a toned figure and not worry about being overweight. But often on the way to these goals is excess fat, which accumulates in some places and makes it difficult to look one hundred percent. This article will talk about ways to deal with excess fat accumulated on the hips.
Why are the hips getting fat?
The female body has a genetic predisposition to weight gain in the hips and buttocks. This is a consequence of excess estrogen hormone levels and low progesterone levels. Due to this process, fat cells remain in these areas for the longest time. An increase in the volume of fat cells, a decrease in blood circulation and an increased estrogen content in the body contribute to the appearance of cellulite. At the same time, overweight women most often have its fatty form, and thin - fibrous.
Women often resort to a variety of diets, creating considerable stress for the body, so the fat cells in the hips, legs and buttocks adapt to maintaining their volume and the last give up the stored energy in the form of fats. In order to adjust volumes in these problem areas, exercises for the hips should be performed. It is also necessary to adhere to a diet whose calorific value will be lower by about 20% of the number of calories you are getting now.
Training preparation
Having started playing sports at home, it is recommended to warm up your body first. This can be done in various ways, the simplest of which is regular charging. During its execution, you will slightly strain the muscles, they will become more elastic, and you will reduce the risk of injury.
A set of exercises for the hips at home
The first will be offered exercises that can be easily done at home. They do not require special preparation or inventory:
1. Squat - this exercise is the main one, because by squatting you tone the flexor and extensor muscles of the thigh, as well as the very powerful quadriceps femoris. They are of great importance for weight loss, because with their help blood even more quickly removes toxins and toxins located in problem areas.
Squats are performed smoothly according to the following algorithm:
- stand upright, feet shoulder width apart, hands on the sides;
- without bending your back, start to squat, while moving your arms you can carry forward to balance;
- lower yourself until your knees get as close to your shoulders as possible;
- slowly return to starting position;
- repeat 15-20 times.
This is a classic exercise for hip reduction. When it is performed, most of the load falls on the inner and middle parts of the hips. If the inside of your hips is your problem area, then you can do the following exercise variation:
- legs are wider than shoulders, back is straight, arms are on the sides;
- with a flat back, start to squat, you can straighten your arms forward for balance;
- at the lower point, stop for a couple of seconds and start moving up;
- repeat 15-20 times.
- It is recommended to perform the exercise smoothly, without jerking.
2. Plank - this exercise is isometric, that is, you are not required to perform any active actions, but you need to keep your muscles toned for a while.
Option to execute a simple bar:
- Take emphasis lying down and straighten your arms.
- Legs should be straightened.
- Tighten your gluteal muscles and legs.
- In this position should be as long as possible.
Typically, beginners can withstand no more than a minute, but the more you stand, the more effective the exercise for the hips. In this exercise, the deep layers of the muscles in the buttocks and thighs are worked out, so the fat burning process will be more effective in these areas.
3. Transfer - this exercise well loads the entire thigh area and, if properly and systematically performed, it will give you magnificent rounded hips without excess fat.
Stages of execution:
- you should stand up straight, then smoothly transfer the weight to the bent right leg, and take the left side to the side;
- then slowly transfer the weight to the left leg, having previously bent it, and straighten the right;
- repeat this action 20 times.
After the execution, a pulling feeling may occur in the buttocks - this means that the muscles have completed their work and are recovering.
4. Heels up - this exercise for the hips loads the area of the buttocks as much as possible:
- you need to stand on all fours, bend your arms at the elbows or leave straightened, the pelvis should be at a level above the shoulders and head;
- exhaling, pull one leg up as high as you can;
- inhaling, return to the starting position;
- repeat the exercise for the other leg;
- each leg should have 25 repetitions.
Performing this exercise at least 3 times a week, you can reduce the volume of the hips by 5-10 centimeters.
5. Lead. This exercise focuses on the outer surface of the hips and is one of the best exercises from the “ears” on the hips. To get the result, you need to do everything as strictly as possible:
- lie on your left side, lift the upper body, bending your arm at the elbow, and lay your head on it;
- exhaling, lift your right leg up;
- lock in this position for 5 seconds;
- inhaling, lower your leg, but do not touch the floor, but keep it on weight and do 30 repetitions;
- repeat the exercise for the left leg.
It is recommended to perform the proposed exercises alternately every 2-3 days.
Food
When deciding to lose extra centimeters in your hips, do not forget about nutrition. Any load on your body is stress that can lead to psychological discomfort. It will make you quit training at best, and at worst begin to seize stress with carbohydrates.
To avoid this, you need to choose a diet that will meet your requirements and have in your composition the right amount of protein, fat and carbohydrates. Then the body will have resources for recovery between workouts, and you will receive the coveted hips and buttocks without extra pounds.
Gym selection
If it is more convenient for you to play sports in specialized fitness clubs and gyms, then you should choose those that have a zone free of exercise equipment. Usually in this place of the gym sports mats are spread out so that you can perform various exercises without resorting to the help of simulators. This will be useful, since in some cases, exercises from the “ears” on the hips should be performed only with your own weight.
Training program
If your goal is to reduce the volume in the buttocks and hips, it is best to consult with a trainer so that he makes up an individual training system. It should include mainly exercises on the lower body. It should be noted that in the program of exercises for the hips for women should not have large weights. This can adversely affect the knee joints. It is on this part that the maximum load lies in such complexes.
Gym Hip Exercises
The advantage of training in the gym is the ability to use additional weights and exercise equipment to form the necessary shape of the hips and buttocks. You can also get a set of classes with a personal trainer to avoid mistakes at the initial stage.
What exercises do you need to perform?
The main set of exercises for the hips can be performed at home, and in the gym it is better to perform these exercises:
- Lunges with dumbbells.
- Leg curl in the simulator.
- Mixing the legs in the simulator.
- Hyperextension.
The first exercise is quite simple:
- you need to take 2 dumbbells, each weighing about 5 kg;
- stand upright, straight back, arms on the sides;
- take a step with your left foot far forward and lock in this position;
- a sharp push of the left leg to return to its original position;
- perform the same exercise for the other leg and repeat it 20 times.
This is one of the best exercises for hip reduction, which activates all the muscles of the thigh, and at the same time the muscles of the press.
To perform the second exercise, you will need a leg curl simulator. You need to sit down, placing your legs behind a special emphasis near the feet, and straighten them. This isolated exercise that acts on the front of the thigh will actively help those who suffer from body fat in this area. Repeat exercise 20 times.
The third exercise is also performed in the simulator. It is necessary to settle in it so that the back is straight, legs spread wide, putting on special platforms, and with effort to bring the legs together. In this exercise for the hips it is not recommended to use large weights, as the inner muscles of the thigh are very easily damaged, and it will be difficult for you to walk. Start the exercise with small weights. Repeat it no more than 20 times.
For the fourth exercise, you will need a stand for performing hyperextensions. You need to rest your pelvis in the pillow of the simulator and fix your legs. Relax your back as low as possible. After that, slowly raise the body as high as possible and relax your back again.
Where is it better to do?
If a quick result is important to you, then do the exercises for the hips in the gym. The degree of exposure to fat cells will be greater due to the higher intensity of the load. At home, you can also perform special exercises, only it will take more time.