The pursuit of modern beauty standards forces people to make more and more efforts. How to bring your figure closer to the ideal, for example, make heavy hips slimmer.
Instructions
Step 1
The following recommendations are suitable for both men and women: exclude alcohol and caffeine-containing foods from the diet, drink more water, give up sweets and smoked meats. But this is only a small first step.
Step 2
Excess fat can be removed through exercise and diet. One is impossible without the other. Do not limit your diet by going on a low-calorie or low-carbohydrate diet, then muscles will "go away" along with the fat. Once you return to your regular diet, the excess weight will not slow down to return, and since the muscles are now less, fat will take their place. Of course, this is not the result you want.
Step 3
If you decide to build muscle mass throughout the body, simultaneously removing excess fat from the thighs, replacing it with tightened muscles, resort to strength exercises, start weight training with the expectation of gaining total mass (by the way, for this you will need a reinforced, protein-rich diet). Pay more attention to your arms and torso. In this case, you will gain both muscle and fat mass, but in the upper body, the muscle gain will be greater.
Step 4
Then gradually reduce calories (not protein!) By introducing aerobic exercise into your program. At the same time, you will lose maximum fat and minimum muscle. As a result, the volume of the hips will not decrease, but it will visually narrow due to the wider shoulders and torso and tightened muscles. This option is rather preferable for men; for women who care about the number of centimeters lost, but do not want to have pumped-up muscles of the thighs, another way is suitable.
Step 5
Decide how you want to exercise: at home or at the gym. If you decide to go in for fitness, your trainer will help you develop a program aimed at reducing the size of the hips, taking into account your wishes.
Step 6
If you plan to work on yourself without leaving your home, then at your service are simple but effective exercises that will require one thing from you - not to be lazy and not to miss the "workout".
Step 7
Swing your legs while standing. The exercise must be repeated 15 times with each leg. At the same time, make sure that the knees are straightened and the toe is pulled.
Step 8
Take a gymnastic hoop. Both special hula hoops and traditional metal ones are suitable. Rotate it on your hips for 3-5 minutes daily.
Step 9
Take a small gym ball. Squeeze it between your knees and squeeze it, holding this position for 3-5 seconds. Repeat the exercise 15-20 times.
Step 10
Independent work is no less effective than instructor-led classes, but requires more will and time.
