In order to achieve slender and toned hips, you will need to make a lot of effort (eat right, follow your lifestyle, perform special exercises). But in the end, you can get strong muscles that will make the connective tissue more toned, and the skin - smooth.
Instructions
Step 1
Lie on your side. Now lean on your forearm and lift your pelvis. After that, try to slightly raise one leg by 20-25 centimeters. In this position, hold it for 10 seconds, and then lower it. Next, you should perform the same exercise, but on the other side. Do at least two to three reps on each side (at the beginning of your workouts). Over time, you can gradually increase the load.
Step 2
Lie on your side. Place your head on an outstretched hand, and rest your left hand on the floor in front. The leg that lies on the floor must be bent, and the second raised up (make sure that it does not bend and is straight). Raise your leg slowly, then lower it. The same should be done, turning over on the other side.
Step 3
Lie on your back, and press your bent legs to your stomach. Then straighten both legs up at the same time, and then slowly return them to their original position. You need to repeat the exercise 8-10 times.
Step 4
Now stand up straight with your feet shoulder-width apart. The feet should be turned outward, and the lower abdomen should be drawn in. Then stretch your arms forward and begin bending your knees until you can tolerate the muscle tension. Please note that the back must be kept perfectly straight. You do not need to fully squat, the hips should not fall below the level of the knees. Get up as slowly as possible, straighten completely, and sit down again. Repeat the exercise 6-10 times (this is the optimal amount). You can increase the number of repetitions, but do not exceed them by more than twenty. At first, you can stick with your hands to some kind of support.
Step 5
Lie on your back again, bend your legs at the knees, spread your feet as wide as possible and press them to the floor. Place the ball between your inner thighs. Then move your feet a little closer together. Press your lower pelvis to the floor and tighten your abdominal muscles. At the same time, slowly bring your thighs together, squeeze the muscles of the inner thigh. Maintain even, calm breathing. Relax and repeat this exercise 9 more times. The maximum number of times in this case is 30.
