Not many ladies boast elegant hips. Basically, fats are accumulated here “in reserve”, and if you also have a genetic predisposition to be overweight, then fighting against fat on your legs is very difficult. Hip slimming exercises and recommendations for maintaining a proper diet will come to your aid.
In order for your hips to become your pride, you need to be patient and enter the correct mode: start moving as much as possible, include a lot of vegetables and unsweetened fruits in your diet, limit the consumption of junk food and completely eliminate cakes, rolls and all harmful foods: mayonnaise, chips and sweet candy bars.
Surface layer
In the thigh area, both a superficial and deeper fat “pillow” are accumulated. It is not difficult to reset the first: go on foot, swim, actively engage in physical exercises, eat healthy food. Let it become your lifestyle.
Deep layer of fat
Due to this layer, accumulated during puberty, the obligatory female hormone estrogen is formed. Over time, this layer of fat thickens, and this is a natural process.
To remove excess fat, you need a deeper load on these areas. In this case, a systematic approach is needed, and exercises for weight loss of the legs and hips should be selected wisely.
Everyday Exercises
Basic warm-up (these exercises are actually light and warm-up) can be performed by everyone and every day, between times and as a warm-up. They are not complicated at all and will help to “shift” the surface layer of fat.
- Swing legs back, forward, sideways. Slowly but rhythmically. Stand straight, keep your body level, your stomach should be pulled in. 20-30 swings back and forth, 20 swings sideways, holding hands on the support. Machs can be complicated by holding the foot at the highest point for a couple of seconds.
- A good fit is squeezing the ball sandwiched between the knees.
- Squats of different planes are excellent basic exercises for losing hips. Keep your back straight, feet shoulder width apart, and in this position begin to squat on an imaginary chair. Without sitting on it, rise to the starting position. Feet can be spread wider, slowly lower in the pli, stay in the lower position for 4-7 seconds and come back. Perform 15 times, then 3 more sets for the same number of repetitions.
- Slips are great exercises for losing weight on your inner thighs. Put your legs shoulder-width apart, taking your pelvis back, lower your right leg at a slow pace, keep your back straight, your shoulder blades should be brought together. It is important that the knee does not go beyond the level of the foot during the squat. Move the body to the left leg, and so "roll" 30 times.
- One of the leaders among exercises for weight loss hips is a bridge from a prone position - lift your pelvis from the floor, squeeze your buttocks. Then put one leg crosswise and continue, then change the leg. With all your strength, tighten your muscles, you should feel their work.
- Rotate the hula-hoop daily for 10-15 minutes.
- Jump rope, start 20 times, bring to a hundred.
Supercomplex exercises for 15 minutes
This complex is designed for a quarter of an hour of your time and consists of two sets, the first is designed to work out the front and back of the thighs, the second set - on the inner and outer surfaces. A huge advantage of these effective exercises for weight loss of the hips is their complex effect, as they also give a load on the gluteal muscles, abdominal muscles and back.
Exercises must be performed to the strongest burning sensation in the muscles, the rest between each of them should not exceed 15 seconds. We are engaged in a high pace.
Set number 1
The load on the front of the thigh.
- Wide squat. Spread your legs, do not hesitate, as wide as you can stand, maintaining balance, a straight back, feet a little deploy from yourself. Bringing the ass back, slightly tilting the body forward, squat. Repeat 20 times.
- "Three springs." The same thing with the addition of three spring squats with a small amplitude at the bottom. Repeat 6 times.
- "Seven springs." The same thing, but with 7 squats. Repeat 4 times.
- "Three springs" with a turn of the feet. When “springing”, place your feet in front of you, and then turn around. Repeat 6 times.
- "Seven springs" with a turn of the feet. Repeat 4 times.
- Complicated squat with a jump up. Repeat 20 times.
Take a break and proceed to the second part of the first set with a load on the back of the thigh. The following exercises for weight loss at home are performed with a ball or fitball.
- Pelvic rises with a right angle in the knees. Lying position, heels on top of the ball, connect the feet and knees (knees at right angles). Hands along. Lift the pelvis slightly, keeping the angle at the knees - this is the starting position. On the exhale, push the pelvis up to the maximum and go back, you can not lower the pelvis to the floor. Repeat 15 times.
- The ball kicks from itself and back. Your starting position is similar to the previous one. Press the heels a little at the top of the ball, straighten your legs, rolling the ball, then pull your knees towards you, rolling the ball to the buttocks. Repeat 15 times.
- Lift the pelvis with flexion of the knees. From the same position on the exhale, maximally jerk your pelvis upwards, bending your knees and rolling the ball with your heels to the buttocks. Gently lower the pelvis without touching the floor, while rolling the heels of the ball, straighten your legs. Repeat 15 times.
Repeat the entire set three times and proceed to the second set.
Set number 2
This set provides effective exercises for weight loss of the hips - their internal and external parts. You will need a mat and fitball.
- Raises the legs from a lateral position. Take a rug, lay down on your right side, lean on your right bent arm. Place your legs at an angle of 90 degrees to the body. Lift the left leg, the heel looks up, the foot is relaxed. Leg raises, linger for a second at the highest point, lower, but do not put your foot. Repeat 20 times.
- The second exercise is lifting the bent leg. The same position, just bend a little leg at the knees, lift the right leg over the left, move the knee to the chest and back, to the starting position. Only the leg muscles work, which return back to the knee-over-knee position. Repeat 20 times.
- The third is a static exercise, and is performed from the same position. Your task is to raise the leg so that the knee is over the knee of the second leg, hold it in this position until an unbearable muscle burning sensation.
The first block of the second set is completed, first do everything with one foot, then the other. Next, proceed to the exercises for weight loss of the hips of the second part of the second set - for the inner surface of the thigh. You will need a fitball.
- "Squeeze the ball with your feet." Lying on the mat, properly press the lower back to the floor, your legs should be extended. Grasp the ball with your feet, and then start slowly lifting it up. Your task is to slowly squeeze and unclench the ball with your feet (heels work). 20 repetitions will be enough.
- The starting position is similar to that occupied in the previous exercise, but you need to accelerate. Squeeze the ball with heels at a fast pace 15 times.
- Statics. Squeeze the ball with your feet. Hold it while you can endure. This is a very effective exercise. When the burning sensation in the muscles, in your opinion, reaches its climax, do not give up. Bear with a little more, count to 10 and unclench legs. This is hard work, but the result is worth it!
Perform three exercises on one leg, then change position.
The gym
If you exercise at the fitness center, use weight training. This is the fastest and most effective way to lose weight.
There are two ways to lose weight in your hips: exercises in the gym at a certain pace, without reducing working weights, and increasing the intensity of your workouts (that is, more reps in the approach and less time to rest) with reduced working weights. How to choose the weight - the instructor will tell you.
If kilograms "leave" you reluctantly, it is worth choosing the second method.
Training the front of the thighs, buttocks
- Squats with a barbell in Smith's simulator - 4 approaches.
- In the simulator "leg press" - 3 approaches.
- Lunges with dumbbells - 3 sets.
- Bulgarian squats (we turn our backs to the bench, put the sock of the left foot on the bench, squat on the right foot) - 3 approaches.
- Leg extension exercise in the simulator - do 4 approaches.
Workout back hips and buttocks
- Deadlift - 4 approaches (when tilting, inhale, exhale on the rise).
- Standing with dumbbells, lunges back - 3 sets.
- Bending your knees slightly, we perform deadlift with dumbbells - 4 sets.
- Leg curl (in the simulator) - 3 approaches.
In each approach, do 12 to 16 repetitions. At the end of the workout, do abdominal exercises.
In the second method, when you increase the intensity of the workout, but reduce the weight, do 4 rounds of a set of exercises for weight loss at a fast pace. On one lap you can relax for half a minute. After completing each of the circles, you can rest for no more than 4 minutes.
Train in a good mood, do not give up classes, eat right, do not skip meals. The result is worth it!