Exercises to reduce thighs - reduce hips with exercise

The ideal figure is the dream of every woman regardless of age. Passive lifestyle, improper diet, long sitting at the computer and lack of sports lead to the appearance of an incorrect figure.

The standard parameters of beauty, imposed from glossy covers of magazines and from TV screens, cause an increasing number of girls to be unhappy with their figure. Hips are the main cause of complexes. If the bulky chest or plump arms do not cause sufficient fear, then the hips become a real disaster.

You can adjust the shape of your hips at home by doing exercises to reduce them. Careful comprehensive approach to the correction of the shape will allow you to find the desired shape in a short time.

Complex of measures for figure correction

It is worth remembering that you can not perform any one action in pursuit of a beautiful figure. So, a constant diet and eating restrictions will not help in achieving the goal.

It consists of the following actions:

• It is necessary to completely abandon alcohol and smoking.
• Adherence to proper nutrition. This does not mean that you can eat only healthy foods. The main rule is moderation. Limit only the consumption of fatty, fried and sweet foods.
• Compliance with the daily routine.
• Complete healthy sleep.
• Active physical activity. Doing sports. You can choose running, swimming. Regular classes are also recommended in the gym.

• Performing complex exercises for correction of the figure 2 times a day.

This set of measures should become a way of life. Only in this case you can achieve the cherished goal - the ideal figure. Regular exercise exercises for weight loss of the hips will not only correct the figure properly, but also significantly strengthen the muscles.

Preparing for the

Before you begin, you need to familiarize yourself with the basic training rules:

• Accepted food should be easy and easy to digest.
• Do not eat for at least 2 hours before the start of the workout.
• Last fluid intake should be no earlier than half an hour before classes.
• Clothing should be lightweight, do not constrain movements, is made of natural materials.

All exercises designed to correct the shape of the hips can be divided into several ways of performing:

1. standing position;
2. sitting position;
3. lying position.

Exercises from sitting position

1. You need to sit on the gym mat and stretch your legs. The heel of the legs must be tightened to the hips. Then return them to their original position. It is forbidden to tear off the heels from the floor.
2. The legs should be bent, the heels should be pressed to the hips. Bent legs must be bred in the sides.
3. Sitting on a gym mat, you should stretch your legs and direct them to the sides. It is necessary to slightly raise your legs and turn them on the weight in different directions.
4. The back is flat. Legs extend. It is necessary to put your legs forward in turn. So, the movement on the hips will be carried out.
5. The legs should be slightly bent. It is necessary to divorce them several times and shake them.

Exercises from prone position

With this position, exercises are performed for the inner side of the thigh.

1. It is necessary to carry out a "bicycle" with your feet.
2. Bend your legs slightly. It is necessary to lift them and cross them in the air. Exercise is recommended to perform at high speed.
3. You need to lie on your right side. Right arm bend. It must rest on the floor with the palm of your hand. With the help of the left hand, it is necessary to repel the trunk and legs from the floor surface. The back is flat and straight.
4. Lie on your stomach. Hands should be extended forward. It is necessary to raise both feet upwards, not pushing them from the floor. Then the exercise becomes more complicated - with both legs one should raise both hands in turn.

Standing exercises

• Squats.

• Hands behind your back. They need to hold the bar. The back is necessarily straight, the head is raised upwards. Squat should be as deep as possible. Only in this case it is possible to achieve a positive effect.
• In order to strengthen the muscles well, it is possible to make a squat with only one leg resting. It is also recommended to use a barbell.
• Each foot alternately perform circular motions. Try not to bend your knees.
• The left leg should be bent at the knee and taken alternately in different directions. Repeat the exercise with the other leg.

• Hands should be pulled along the trunk. Should alternately take your legs in different directions. Then you can complicate the exercise by performing legs with legs.
• Performing attacks. The legs should be located on the width of the shoulders. You must alternately sharply put one foot forward. . At the same time you can squat slightly. Returning to the starting position, you should repeat the exercise with the other leg.
• Should put your hands on the waist and dilute them to the sides. It is necessary to alternately perform turns in different directions. In this case it is necessary to squat.
• Inclination. Pull out your arms and pull forward.
• Inclination of the trunk back. Hands - at the waist.

Regular execution of this set of exercises for the hips allows you to purchase the desired shape in a short time. It is worth remembering that only an integrated approach to employment will achieve the desired goal.