Thick hips. Exercises for the hips at home

Of course, every woman dreams not only about the wasp waist and high chest, but also about slender legs. What to do to those who have naturally lush hips that do not allow to wear modest clothes of modest size and flaunt in mini-skirts and short shorts? Diets will not help here; You can find desirable forms only with the help of regular sports. Some exercises especially effectively burn excess fat and perfectly tighten the muscles of the thighs. Below is a unique complex developed by the world's leading fitness trainers.

Lateral lunge and cross

While the most popular hip exercises, conducted at home, are aimed at working out a maximum of two muscle groups, the proposed two-stage movement allows to tone all the main muscles of the legs:

• Stand upright, feet are brought together, hands on each side. Make a wide step towards the left foot (the right one should remain straight) and bend it in the knee, hips back. Keeping your back straight and looking straight ahead, stretch your arms down and touch the tips of your toes on both sides of the left foot.

• Push the left foot and move the weight back to the right foot, stretching both hands to the ceiling and simultaneously placing the left leg crosswise in front of the right foot. Touch with the toe of the left foot of the floor, slightly by going to the right leg. Do 15 repetitions on each side.

Focus on the muscles of the inner side of the thighs and do not forget to stretch the press as much as possible while crossing the legs to maintain balance and ensure the efficiency of movement.

The lunge of the runner, shifting into a rack to balance

Thick hips come from those who do not pay enough attention to musculation of the back surface. To eliminate this problem, specialists came up with a powerful combination of a modified lunge with balancing on one leg:

• Stand up straight, legs are brought together. Take a big step forward with your right foot. Having stretched with both hands to the right foot and bending forward slightly, bend your knees and fall into a low attack. It is important that at the lowest position the knee remains positioned just above the ankle and does not go over the tips of the toes. The left knee should look straight to the floor. This attack is very similar to the position of the sprinter, which is preparing to start the race.

• In the next element, the waist and hips are actively studied. Transfer the weight of the body to the right leg and push it away, rising from the lunge and lifting the left foot from the floor until it is straightened out behind. The upper part of the body remains in a slight inclination. The back should be flat, press - strained. Stay in this position for one second, then again sink into a low lunge. If standing on one leg is too heavy, try to touch lightly with the toe of the foot to the floor behind you at the moment when you rise from the lunge. Repeat 15 times, then go to the execution of the element from the other leg.

Dynamic "scissors"

Good exercises for the hips at home are not always exclusively forceful in nature - many of them are a variant of cardio-loading. An excellent example is the so-called dynamic scissors.

Stand up straight, then take the left leg back so that the right foot is in front. Fall into the lunge of the runner, stretching the left hand forward, to the right foot, and straighten your right hand behind. Push away from the floor with both feet and make a jump, during which you must instantly change your legs. When landing, immediately dive back into the lunger's lung, but now the left leg should be in front and touch with the right hand. If for any reason you are not able to jump (for example, do not fully recover after the injury), try to quickly change your legs without a jump. Repeat the exercise 15 times.

Diagonal lunge

Many women are wondering how to reduce hips. Exercises that contribute to this goal, in fact, rather monotonous - it's squats and attacks. The latter, by the way, is always more effective than squats, so famous fitness instructors often insist on compulsory execution of various options of attacks.

Stand upright, legs are brought together, both arms are extended upwards, palms are opened and look forward. Make a wide step with your right foot to the corner of the room (diagonally, at an angle of forty-five degrees), bending the knee, straining the upper part of the trunk and stretching your arms over your right thigh. The back should remain straight and the heel raised. Look, can you gently touch the tips of your fingers to the floor on each side of the right foot - this stretching will help to significantly reduce the hip circumference. Push your right foot to return to its original position. Repeat 15 times on each side.

Plieu

This interesting exercise is directly borrowed from the ballet. It effectively eliminates the most common female problem - too fluffy hips, as it trains the muscles simultaneously from the outer and inner sides of the legs.

Place your hands on the waistband, squeeze the heels together and take the socks to the sides about forty-five degrees. Step with your left foot to the side (farther than the width of the belt) and descend into the deep plie: bend both knees so that they are above the tips of your toes, and keeping your back flat, and the press tight, bend your whole body down. As you get up from the slip, slide your left heel back to your right foot, straighten your legs and return to the starting position. Do 15 repetitions on each side.

Modified kicking with a turn

This element came in classic fitness from kickboxing. Strangely enough, even in such an aggressive sport you can find movements that effectively reduce the hip circumference; It is not surprising that the modified version of Chuck Norris's famous hit became especially popular in women's gyms.

• Stand on the gym mat on all fours, stretching your arms just under your shoulders and bending your knees under your hips. Raise the left knee from the floor, trying to reach the left heel closer to the body. Keeping the knee in a bent position, take him away from the trunk, trying to reach their buttocks level.

• To lose weight legs and thighs will need to strengthen this exercise with the following movement: straighten the leg to the side so that the upper part of the foot (shoelaces of sports shoes) looked forward. Again bend the knee and lower your foot almost to the floor, without touching it. Repeat 15 times on the left side, then 15 more times on the right side.

Lifting from the bar

Thick hips can be adjusted without much difficulty - it is important not to spare time and energy for regular physical activity. Universal exercise bar, modified specifically for leg training, will help achieve the desired results in the shortest time:

• The starting position is a full lath, similar to the pose for traditional push-up. Keeping the muscles of the press as tight as possible, step with the right foot between the hands and bend the knee in such a way that the right thigh is parallel to the floor. The leg left behind should be straightened. Push the right foot and slowly rise, slightly bending forward the upper part of the trunk. At the end of the element, touch the toe of the left foot to the floor behind you.

• Then bend the right knee and sink back into the lunge, placing your hands on both sides of the right foot. Take your right leg back, taking the starting position of the full bar, and repeat on the other side. Do 15 repetitions, alternating legs.

If nothing helps

You do not give rest to thick thighs, which can not be reduced by any exercise? Carefully read the recommendations below, perhaps you lose sight of the essential details:

• Do not try to lose weight in the legs for a couple of workouts. It will take at least a month of regular training, so that the thick hips will become more attractive. After 90-100 days, the result will be so noticeable that you can try on jeans or shorts for a smaller size.
• Analyze your diet. Your menu should make up proteins, vegetables, fruits and healthy fats. And nothing else. Exclude all kinds of sweets, bakery products, any substances of synthetic origin. They slow down the metabolism and contribute to the accumulation of toxins and excess fat.
• If you focus on strength exercises, add a cardio load to the schedule. Even a simple jogging will help burn calories, which can turn into an extra volume on the hips. Running can be replaced by cardio on an exercise bike or "mountain skiing". Complex complexes of various plyometric movements with rest intervals in the form of energetic walking are an alternative for those who can not afford to purchase a home simulator or a subscription to a fitness center.
• Increase the load. Perhaps it's time to pick up dumbbells. If your level of physical training is minimal, choose the shells easier. The ideal weight of dumbbells for beginners is one kilogram. As the physical shape improves, you will be able to work with heavier shells, and therefore, accordingly increase the effectiveness of any load, be it cardio charging or power complex.

The main secret is that there is simply no ideal food system or perfect workout. Success in many ways depends on the individual characteristics of your body. Listen to your body, and the desired forms will not keep you waiting.