You can reduce the volume of the hips with the help of exercises such as "Scissors", "Swing legs", "lunges", etc. A good effect can be obtained from squats, especially if they are performed with weights.
Instructions
Step 1
Probably, there is not a single woman who would be happy with her figure. Someone wants to correct the shape of the chest, someone is dissatisfied with the size of the waist, but for someone the main problem is full hips. You can reduce their volume and make your buttocks slimmer and fit with the help of special exercises.
Step 2
The most effective exercise in existence today is leg swings. Get on your knees, rest your straight arms on the floor and take your straight leg back. Start lifting it just above the back line. This will allow you to work not only the hips, but also the gluteus maximus muscle. After completing three sets of 20 times for each leg, take a break and start swinging your legs to the side. This exercise can be performed while standing, the main thing is to ensure that the muscles are completely tense. And don't forget to pull the sock.
Step 3
A good workout for modeling the inner thighs is regular squats. You can greatly enhance the effect if you squat with weights. Place the barbell disc on your shoulders and, holding it with your hands, begin to squat. For starters, do not squat too deep: as soon as your hips are in a position parallel to the floor, start moving up. Do three sets of 10 reps.
Step 4
A fun exercise that activates the thigh muscles well is associated with moving across the floor on the buttocks. Sit on the floor, straighten your back, stretch your arms in front of you and begin to move forward, alternately moving the right and left buttocks. Having reached the end of the distance in the same way, go back. Repeat 5-10 times.
Step 5
Get on your knees, rest your arms outstretched on the floor and slowly lower your buttocks to the floor, first in one direction, then in the other direction. Repeat 10-20 times. You can remove excess fat from the waist area and tighten the hips with the help of such an exercise, something similar to the previous one: lie on your back, spread your arms in different directions, bend your knees. Now begin to slowly lower your knees to the left, trying to touch them to the floor, but do not tear your hands and back off the floor. Repeat the other way.
Step 6
Exercise "Lunges" gives a very good result and can significantly reduce the volume of the hips and buttocks. Stand up straight with your left foot in front of you. Put your right leg back slightly. Now lunge with your left leg forward, bending your knee at a 90 ° angle. Do 15-20 times and change legs. You can enhance the effect if you train with weights.
Step 7
The well-known exercise "Scissors" has a good effect on the abdominal muscles, but if you do not lie on the floor, but lean against the floor with your arms bent at the elbows, you can work out your thigh muscles well. The only condition is to cross your legs, slightly raising them above the floor.
