It is possible to quickly and effectively reduce hips using a combination of exercise and diet. Adhering to this approach, you can remove excess fat and put the whole figure in order. There is a special set of exercises that is aimed specifically at the hips.
Instructions
Step 1
With the help of squats, you can not only pump up your hips, but also your buttocks. To perform the exercise, spread your legs shoulder-width apart. Straighten your back and extend your arms in front of you. Squat slowly. Make sure that your knees do not extend beyond your toes during the exercise. In this case, the heels should not come off the floor surface. Lock at the bottom and slowly return to the starting position. Repeat the exercise 10-15 times. Over time, this load can be increased by performing 30-40 squats in one approach.
Step 2
Great use of the muscles of the thighs - lunges. Take the starting position. Stand up straight with your hands on your waist. Lunge with your right foot forward so that your left knee almost touches the floor. Gently return to the starting position. Repeat the exercise on the left leg. It is worth noting that the main difficulty when performing lunges is to make sure that the knee of the leg does not go beyond the level of the toes. The exercise should be repeated 20 times on each leg. Lunges effectively stretch the front of the thigh (quadriceps), the gluteus maximus, and the back of the thigh. When done correctly, there is significant tension in the front of the thigh.
Step 3
Stretch the muscles that have been used the most between exercises. Thus, the next day you will not feel any discomfort and nothing will hurt you. Stand up straight to stretch your thigh muscles. Bend one leg at the knee, placing it slightly behind. Pull the toe of that leg towards your butt. Change your leg. To stretch the gluteus maximus, the leg should be pressed against the chest as much as possible, bending it at the knee.
Step 4
Kneel down to do this exercise. With straight or bent arms, rest on the floor. Gradually lift your right leg backward, bending it at the knee at a 90-degree angle. Please note: when performing swings, the heel should point strictly to the ceiling. Try to raise your leg so that the upper part is in line with the body of the body. Perform 15-20 swings with each leg.
Step 5
The following exercise uses the thigh muscles no less effectively. Lie on your stomach. Place your hands in front of you, bending them at the elbows. Stretch your left leg straight, and turn your right leg as much as possible to the side. Ideally, you should have a 90-degree angle between your legs. However, this depends on stretching and prior preparation. Raise your left leg as high as possible. Please note that the knee should be straightened, and the socks should be taut. In this exercise, the leg is lifted by the gluteus muscle. Swing your glutes and hips 25 times. Then switch legs.
