Beautiful legs and hips are not always a gift of nature, more often it is the result of daily work on yourself. Proper nutrition, beauty treatments and, of course, exercise will help you straighten your dream hips.
Instructions
Step 1
To become the owner of the figure of your dreams, you need to set aside time for daily workouts. Experts have already developed a set of exercises that will help to return the slimness of the hips in the shortest possible time. The complex is recommended to be performed regularly, only with this approach it will be possible to achieve some positive result.
Step 2
The first exercise is called Routing. To perform it, you need to lie on the floor, raise your straight legs perpendicular to the body, put your hands under the buttocks. Now slowly spread your legs in different directions and bring them back together. Muscles should be tense. Repeat the exercise 10 times, and then start overlapping. Bring the knee of one leg behind the knee of the other, while the limbs are straight, the tips of the toes look up. At the first lessons, you need to perform the exercise 25 times in three passes. As the muscles get used to the load, you can increase the number of repetitions up to 50-60 times per set. People for whom physical activity is the norm of life can be advised to put weights on their legs during exercise. Their weight is selected individually, depending on the training of a person.
Step 3
The next exercise is "Half-bridge". To do this, you need to lie on the floor, your hands lie calmly along the body, your knees are bent. Now slowly lift the hips from the surface, with the main support being on the legs and shoulders. At the highest point, you need to linger for a couple of seconds, while tension in the muscles will be felt. Then return to the starting position. Repeat 15-20 times. After 1-2 weeks of training, you can improve the exercise. To do this, it is not easy to stay at the top point, but also to tear one leg off the floor, lift it up so that the foot looks at the ceiling and make 5-7 springy movements. Repeat 10-15 times for each limb.
Step 4
Another exercise that will help give your hips the desired shape is the "Bicycle". To do this, you need to sit on the floor, on your back, tear your limbs off the floor and bend at the knees. Next, there is an imitation of the movements that occur when cycling. During the exercise, it is important not to strain your legs, but, on the contrary, keep your hips in tension. It is recommended to train at a fast pace. Start with 1-2 minutes, gradually increasing the time. By the way, experts advise performing the exercise "Bicycle" even when the hips acquire a beautiful shape in order to maintain the result.
