Full hips are a problem for many women. Regular workouts that include strength training on the hip area will help correct this deficiency. Exercise will not only remove excess fat from the problem area, but also make the skin more toned.
Instructions
Step 1
Stand up straight, feet shoulder-width apart, palms on the waist. As you exhale, lunge forward with your left foot. Spring up and down for 30 to 40 seconds. Then, while inhaling, bring your left leg to your right. With the next exhale, lunge with your right leg. Do the exercise 15 to 20 times on each leg.
Step 2
Stand against a wall or chair with your left side, place your hand on a surface to maintain balance, place your right hand on your belt. Take your right leg to the side, swing it up and down for 1 - 2 minutes. Then repeat the exercise on the left leg.
Step 3
Spread your legs as wide as possible, keep your hands on your belt. With an exhalation, sit down as low as possible. As you inhale, rise and transfer your body weight to your right leg, while lifting your left. Repeat the exercise for 1 minute, lifting up alternately the right and then the left leg.
Step 4
Get on your knees with your palms on the floor. As you exhale, lift your right leg, bending it even more at the knee, and pull it towards your chest. While inhaling, jerk back and straighten fully. Watch the lower back during the exercise, try to work it as little as possible. Do 20 reps with each leg.
Step 5
Starting position as in the previous exercise. Raise your right leg bent at the knee and take it to the side. Make swinging movements up and down for 40 - 60 seconds. Repeat the exercise with your left leg.
Step 6
Lie on your back, put your heels to your buttocks, put your hands behind your head. As you inhale, lift your hips as high as possible. With an exhalation, lower it down, but do not lay it on the floor. Do 20 to 30 pelvic lifts. Get down on the floor, bring your knees towards your chin and relax.
Step 7
Stand up straight with your hands on your waist and your feet together. With an exhalation, bend your right leg at the knee, lift it up, straining the anterior thigh muscle as much as possible. As you inhale, place your foot on the floor. On the next exhale, bend your other leg. Do 20 lifts with each leg.
