The thighs are considered a problem area of the female body, the volume of which is not so easy to reduce. To achieve the maximum effect, this problem should be solved with an integrated approach. A proper balanced diet and a complex of physical exercises are the key to slim and attractive hips.
Instructions
Step 1
To reduce the volume in the hips, cardio should be included in the exercise program. Such an exercise is aimed at improving the functioning of the cardiovascular system. During the period of cardio training, body fat is burned most actively. Do not under any circumstances give up these exercises. Jumping rope is the most affordable and simple cardio workout. It should be noted that this warm-up is more effective at burning fat than running. To get great results, start your workout with 100-150 jumps over the rope. Over time, the load can be increased.
Step 2
Sit on the floor to do the basic exercise. Gently roll onto your right thigh, bending your left leg at the same time. Move her over the right so that her knee touches the floor surface. Please note that at this point, the right leg remains straight. Lock in this position for 10-15 seconds. Repeat this exercise on the other side. It should be noted that when turning, the arms should not come off the floor surface, and the shoulders always remain straight. Repeat the exercise in each direction 5-7 times.
Step 3
Lie on your back. Spread your arms to the sides along the body. Bend your legs at the knees. Slowly lower them to the floor to the right and then to the left. Gently return to the original position. Please note: when performing this exercise, the arms and shoulders should be pressed as much as possible to the floor surface. 10-15 repetitions will give you great results.
Step 4
Get on your knees with your hands in front of your body. Slowly lower yourself onto your left thigh, while moving your arms to the right side. Lock at the end point of the incline for 7-10 seconds. Gradually return to the original position. Repeat the tilt to the other side. Do the exercise 10-12 times.
Step 5
Lie on your back. Place your hands along the body. Bend your legs at the knees. Gently lift your shoulder girdle as you move your right leg over your left. Fix in this state for 5-7 seconds. Return to the original position. Repeat the exercise 10-12 times on each leg.
