Men who lead a sedentary lifestyle (drivers or office workers) often start to worry about the extra centimeters in the hips, because they really want to put on short shorts on the beach. If you have decided to firmly tackle your figure, learn some effective exercises that will help you not only reduce the volume of your hips, but also engage your glutes and obliques at the same time.
It is necessary
- - chair;
- - dumbbells or barbell;
- - mat.
Instructions
Step 1
Take the following starting position: Sit on the floor with your elbows on your right side of your thigh. Put your hands straight in front of you, rest on the floor. Likewise, you will maintain balance while doing the exercise. Bend your knees, lift your left knee up and pull the toe towards you. Then lower your leg down and relax the muscles, do twenty of these exercises on each side.
Step 2
Stand up and straighten your back, legs should be together, stretch your arms and rest against the back of a chair. Now slowly rise to the toe of your right foot. At the same moment, take your left leg back and lift it as high as possible. Hold this position for five to ten seconds (standing on the tips of your right toes) and lower yourself to your full foot. Do the exercise ten times for each leg (alternate legs each time).
Step 3
Lay a rug and lie on your back, turn your palms to the floor and place them under your buttocks, legs should be straight. Inhale and at the same time raise your straight leg, hold it for a few seconds above the floor and lower it as you exhale. Do thirty exercises for each leg. To maximize the use of the muscles in the front of the thighs, you should stretch the sock strongly and do not relax it until you are finished with the exercise. Never bend your knee, gradually increase the swing amplitude.
Step 4
Lying on your back, spread your arms and focus on them. Bend your legs, keep your knees together. Lower your bent legs to the right, then to the left, return to the starting position. During the exercise, your arms and shoulders should be pressed to the floor. Do ten repetitions in each direction.
Step 5
Straighten your back and stand straight with your feet hip-width apart. Bring your shoulder blades together, tighten your abdominal muscles. As you inhale, squat so that your knees bend to an even angle. At the same time, take the pelvis back, as if you are going to sit on a chair behind you. As you exhale, return to the starting position. Do the exercise ten to fifteen times in three sets. For more efficiency, use dumbbells or a barbell bar, which should be held over your shoulders behind your head.
Step 6
Leg swings can help reduce the size of your thighs. When doing this exercise, do not forget about good rhythmic music and confidence in the success that awaits you after intense training. Get on your knees with your hands on the floor. Without fully straightening your leg, do free swings, while tensing your gluteal muscles and thigh muscles as much as possible. Do thirty swings and change legs.
