In 2 months, you can lose weight well in the hips. To do this, you need to follow the diet plan, eat certain foods and exercise. This can be done not only in the hall, but also at home.
Necessary
- - sports wear;
- - rug;
- - proper nutrition.
Instructions
Step 1
If you are determined to tackle the figure, you want to reduce the volume of the hips by 2 sizes, then start a notebook. Here, write down the food you ate during the day. The calorie content of the daily diet in the first two weeks should not exceed 1100 calories. Then eat for half a month so that this number is not more than 1300 Kcal. After that, again 2 weeks - 1100 and so on. Usually 1-2 months are enough to come to the desired result.
Step 2
This does not mean that after losing weight, you can eat everything. During the acquisition and further maintenance of slimness of the thighs, exclude sweet, starchy foods. You can sometimes include pasta in the diet, then only the lowest grade. 1-2 slices of rye bread are allowed. The menu should consist mainly of fish, lean meat, chicken breast, vegetables, brown rice. Boil or simmer these products. Make salads from fresh vegetables, include citrus fruits in the diet. Eat 4-5 times a day, with breaks of 3-3.5 hours.
Step 3
From drinks, give preference to green tea and still mineral water. Drink at least two liters a day. Take 100 grams of pure water before meals, and then refrain from drinking for 30 minutes. Avoid eating 3 hours before bedtime.
Step 4
Combined with proper nutrition, exercise can help reduce your hips by two sizes. They are simple and easy to do. The main thing is to practice at least 3 times a week.
Step 5
Squats will help to make your hips more elastic. Stand with your back against the wall. Take a breath. Slowly lower yourself down, sliding along the wall. When the upper legs are at a 90 degree angle, exhale and return to the starting position. Do the exercise in 2 sets of 10-15 times.
Step 6
Lie down on a rug. Bend your right leg at the knee, place her foot on the floor. Raise your left leg, make circular motions with it to the right and then to the left. Exercise 10 times with each leg.
Step 7
Sit on the floor. Bend your elbows. Helping yourself with them, walk on your buttocks back and forth, moving a meter back and forth. Fifteen repetitions in 2 runs is enough.
Step 8
Stand up, put your right foot on a support, hands on your belt. Spring on your left leg. Then, on the right. Do this 10 times in 2 sets. The number of repetitions of the next exercise is the same.
Step 9
Stand with your feet shoulder-width apart, bend down, trying to put your palms on the floor, or at least touch it with your fingertips.
Step 10
Dancing will help to reduce the hips. Turn on an incendiary melody and move to the beat for 5-15 minutes. Relax, and then dance for the same amount of time. Make these "fun breaks" during breaks, working on your computer, or in TV commercials when you are watching a program or movie.
