You can quickly reduce the hips in volume with the help of a special set of exercises and adhere to a certain diet. By following these tips and tricks, you will achieve a positive result.
Instructions
Step 1
First, turn your attention to nutrition. It must be correct and balanced. Eliminate fatty, fried, flour and sweet foods from your diet. Stick to separate meals. You shouldn't combine carbohydrates with proteins. This means that if you are eating a meat dish, then choose vegetables as a side dish, not pasta, potatoes or porridge. Check with a specialist about the daily menu. An experienced nutritionist, having studied the condition of your body, will select the most optimal diet.
Step 2
Exercise regularly on both the inner and outer thighs. Thus, you can achieve good results in a short time. Exercise 2-3 times a week, but not daily. Muscles also need rest and recovery. At first, make the load minimal, gradually increasing due to the number of repetitions.
Step 3
For the first exercise, take the starting position. Stand up straight. Take a dumbbell with a weight of 2-4 kg in your right hand and place it on your shoulder. Remember: posture must be level when performing the exercise. Place your left hand on the back of the chair (bed). Lift your right leg obliquely to your body at a 45 degree angle. Perform the movement smoothly, without jerking. Return your leg to its original position. Repeat the exercise on each leg 8-10 times, while changing hands.
Step 4
Take the starting position - standing, spread your legs wide. Take dumbbells with a small weight (2-3 kg) in your hands. Make sure that your back stays flat, does not bend. Place your hands on your shoulders. Take a smooth lunge to the right side. Returning to the starting position, to the left side. Thus, you will feel the tension in the inner thigh muscles. Perform the exercise 10-15 times, 3-4 sets.
