Too voluminous hips will ruin even a very beautiful figure. A properly selected set of exercises and a balanced diet will help make them slimmer. Be patient - the process of losing weight will take more than one month. But your reward will be a beautiful figure, excellent health and the opportunity to wear the most fashionable clothes.
Instructions
Step 1
Take a close look at your figure. Do not try to bring her to the model standard - perhaps your body has completely different proportions. However, any thighs can be made tighter and more beautiful by shedding excess fat and tightening muscles.
Step 2
Develop a nutritional program. Exclude from the menu "fast" carbohydrates - high-calorie pastries, chocolate bars, caramel. It is worth abandoning breaded semi-finished products, fatty meats, sausages and fried foods. The basis of the diet should be raw and boiled vegetables, lean meat and fish, complex carbohydrates - cereals and whole grain bread. Eat small meals 4 times a day to help keep you feeling full and prevent overeating.
Step 3
Increase your activity. Walking on curved terrain, cycling, jumping rope will help you quickly lose weight and strengthen muscles. Walk for at least an hour, and at a fairly fast pace. Master self-massage techniques and massage firming and moisturizing creams into your skin twice a day. They will help tighten the skin, and massage will improve blood circulation and speed up the fat burning process.
Step 4
Take up gymnastics. For your thighs to look perfect, you need to strengthen all the muscles - the front, back, and inner thighs. If the former work more or less actively, then the muscles of the inner and back surfaces must be loaded as much as possible during training.
Step 5
Start exercises with one approach and gradually increase it to three. Do the exercises at a fast pace, doing each 10-20 times. Start with simpler tasks and gradually move on to exercises with weights - barbell, dumbbells. Squats will help to develop the muscles of the front of the thigh, the back will tidy up the bends with weights, and the inner ones will swing the legs with different amplitudes.
Step 6
Start the complex with a warm-up. Dance at a fast pace for five minutes. Then stand at the support with your left side, and with your right foot describe semicircles, keeping the toe extended. Do 20 reps, then do the exercise with the other leg. Stand in the starting position, holding on to a support with your right hand - for example, the back of a chair. Raise your left leg by bending your knee at a right angle and keeping your foot parallel to the floor. While helping with your left hand, draw a semicircle with your hip, first clockwise and then counterclockwise. Do the same exercise for the right leg.
Step 7
Lying on your right side, lean on your arm bent at the elbow, stretch your straight legs. Raise your left leg without stretching your toe. Do not lie on your back or bend your knees. Do 20 quick swings, first with one and then with the other. This exercise is great for strengthening the inner thigh. After a month, the workout can be made more difficult by performing swings in heavy shoes.
Step 8
Lie on your back, bend your legs at the knees, feet rest on the floor. Bend your legs to the left and right alternately, keeping your knees together. Tension should be felt in the hips. When bending over, your knees should touch the floor. Do not tear off your lower back and do not turn on your side - only your legs should work. This exercise stretches the lateral thigh muscles.
Step 9
Weighted squats will help form a beautiful back surface line. Pick up a barbell or a pair of dumbbells. Spread your legs slightly, keep your feet parallel. Do deep squats, moving at your fastest pace. Repeat the exercise 10-12 times. Then stand on a small platform with your heels dangling from it. Do a deep barbell press, repeating the exercise 12 times.
