Modern women pay special attention to the hips and abdomen, trying to keep them in perfect shape and, as necessary, reduce their volume. If you are unhappy with your narrow hips and do not know how best to deal with them, begin to strain them vigorously. Then the muscle mass will increase, and due to this, the hips will become wider. In addition, you will improve your condition and also tighten your stomach. Do the following exercises to strengthen your hips and make them wider.
Instructions
Step 1
Swing your leg. Stand near the chair, turn to the back of the chair with your left side. Next, grab it with your left hand in order to facilitate the exercise not at first. Perform strong forward, upward, and leftward swings with your right foot. Place your sock on the seat. Repeat this exercise 10 times, then change your leg and do the same with it and also 10 times. Make sure that breathing is even, try to load your thigh muscles as actively as possible. To do this, you should perform swings of a wide amplitude.
Step 2
The next step is the transfer of legs. Sit on the floor, bend your knees, pull your feet closer to your hips. Place your palms on the floor behind you. Slowly move your knees from this position to the left and right, trying to touch the floor. Repeat the exercise 15-20 times.
Step 3
The next exercise tense not only the thigh muscles, but also the abdomen. Sit on the mat, straighten your legs at the knees, stretch your arms forward, bring your shoulder blades together, and raise your head. Begin moving forward from this position: first extend the right arm with the right leg in a light movement from the hip, then do the same with the left arm and left leg. Move so forward about 2-3 m on the first day, increasing this distance by several centimeters every day.
Step 4
"Half-bridge". Lie on your back, stretch your arms along your body, press your palms firmly to your hips. First, pull your knees up. Do not lift your feet off the floor. Leaning on your feet and head, lift your hips up. Tighten your gluteal muscles strongly, leaving your arms in the starting position. In this case, the head with the body should be at the same level up to the knees. Lower your hips, then straighten your legs. Breathe evenly. This exercise should be repeated 10-15 times. It strengthens the thighs and especially the gluteal muscles.
Step 5
Exercise "Cradle". Sit on the floor with your palms near your hips. Next, tighten your abdominal muscles strongly. Then roll over onto your back (without changing the position of your legs). The legs should be at right angles to the body. Return to starting position. Swing this way 15-20 times. This exercise helps to strengthen the abdominal muscles.
