Women are worried about the same question: how to quickly reduce the hips? After all, summer is coming soon, and so you want to wear short shorts or tight jeans, look attractive in a swimsuit. You can solve this problem with exercise and reviewing your diet.
It is necessary
- - mat
- - gymnastic ball;
- - barbell;
- - dumbbells or sand bottles.
Instructions
Step 1
To successfully fight excess fat on the thighs, you should eat exclusively healthy foods. Don't count every calorie you eat; include nutrient-dense foods in your diet. This can include fruits, vegetables, lean meats, and low-fat dairy products. Avoid alcohol, soda, canned foods, cakes, and cookies. Eat small meals (about the size of your fist), but often. This will help keep your metabolism high all day and stabilize your blood glucose levels.
Step 2
The classic hip reduction exercise is squats, which will help you remove excess fat and make your legs look slimmer. Stretch your arms forward, feet shoulder-width apart, feet parallel to each other. Begin to squat slowly, pull your pelvis back, as if you want to sit on a chair in the back. The knees should remain above the feet, do not extend forward. Hold at the lowest point for a few seconds and slowly return to the starting position, straining the muscles of the abdomen and buttocks. Repeat the exercise twenty times in two sets.
Step 3
Place a gym mat on the floor and lie on the floor. Bend your knees and focus on the floor, arms extended along your torso. Slowly lift your hips off the floor, resting at this moment on your feet and shoulders. When performing the exercise, squeeze the gluteal muscles as much as possible, hold for a few seconds at the top point and slowly lower yourself. Repeat the exercise fifteen to twenty times in two sets. To increase the load, you can clamp a small gymnastic ball between your knees.
Step 4
The best exercise for losing weight on the thighs is the barbell squat (or barbell from it). Grab the bar with a grip slightly wider than your shoulders and straighten (the bar should lie on the trapezius muscles). Place your feet shoulder-width apart and spread your toes slightly to the sides, the weight of the barbell should be distributed equally on both feet. Inhale, hold your breath and gently lower yourself down. The knees are bent and slightly extended forward, the buttocks move back and down. The back is arched, the body leans forward slightly, look straight. When the thighs are parallel to the floor, tighten the thigh muscles and lift up, exhale after a hard segment of the lift. Do the barbell squat ten to fifteen times.
Step 5
Forward lunges are a great example of hip reduction exercises. To increase the intensity of this exercise, pick up a small weight, such as a bottle of water or sand (if any, dumbbells). Place your feet shoulder-width apart and lower your arms down. Take a large step forward with your right foot, bending your knee. Keep your back straight, move your hands in front of you, your left leg tends to touch the floor with your knee. Hold this position for a few seconds and return to the starting position. Repeat the exercise twenty times for each leg, preferably in two sets.
