Too voluminous hips cause a lot of inconvenience to women. Many people try to hide curvaceous shapes under their clothes. But going to the beach is a problem for them. Fitness training will help to adjust the hips. If you are embarrassed to appear in a sports club, then you can successfully train at home. The main condition for success is regularity of classes, absence of laziness and good mood.
Instructions
Step 1
Stand straight with your legs as wide as possible, palms on your hips. As you exhale, bend your knees and sit down. In the final position, your thighs should be parallel to the floor and your tailbone pulled back as far as possible. Freeze in the pose for 20 seconds. Stand up fully while inhaling. Repeat the exercise 2 more times.
Step 2
Do not change the starting position, pull your arms forward, connecting your fingers into the lock. Sit down with an exhalation, stand up while inhaling. Do 10-15 squats.
Step 3
Put your feet shoulder-width apart, with your palms on your hips. With an exhalation, lunge to the right, spring on a bent leg for 1 minute. As you inhale, stand up straight. With the next exhale, transfer your weight to your left leg and bend your knee in a lunge. Repeat the exercise 10-15 times in each direction.
Step 4
Lie on your back, bend your knees, pull the torture to your buttocks. As you inhale, lift your buttocks off the floor and lift your hips as high as possible. Hold the position of the body in this position for 1 minute. Then lie down and bring your knees to your chest.
Step 5
Lie on your stomach with your arms extended along your torso. As you exhale, lift your right leg up. As you inhale, lower it to the floor. Repeat the exercise on the left leg. Do 20-25 lifts with each leg.
Step 6
Lie on your left side, put your hand under your head, right in front of you. As you exhale, lift your right leg up. While inhaling, lower it without touching the floor. Repeat the exercise 30 times and roll over onto your right side.
Step 7
Get on your knees with your palms on the floor. Take your right leg back, while pulling the toe towards you. Swing your leg up and down for at least 1 minute. Then repeat the exercise on the left leg.
Step 8
Without changing the starting position, take your right leg bent at the knee to the side. Swing it up and down for 1 minute. Then repeat this exercise with your left leg. Then lower your buttocks to your heels, put your body on the floor and stretch the back of your thighs.
