How to reduce hips: the most effective exercises at home

The so-called “breeches” area is a problem area for many girls. Most of them know firsthand how difficult it is to deal with these hated thigh “ears”. It would seem that everything was perfect in the figure: a flat tummy, fragile and feminine shoulders, tucked up arms, but wide hips haunt. They spoil the picture as a whole. A logical question arises: how to reduce the volume of the hips and buttocks? Is this possible at home? And is there a set of exercises through which you can make the buttocks more neat and reduce the volume of the hips in a week?

What you need to know

Before rushing to rush to perform local exercises that promote fat burning in the femur, you need to pay attention to several significant factors that directly affect the implementation of proper training. What are these factors:

1. A sober look at things. It is worth dispelling the myth that with the help of physical activity in the shortest possible time (several days) you can significantly reduce weight or eliminate the fat layer without a trace. Especially if its location is located in such problematic and inaccessible places as hips. It is important to understand that the fundamental principle of all weight loss processes is based on proper nutrition, a coordinated meal regimen. Exercise is a great addition to this, but it will not be effective if the diet is not set up correctly. So, in a week it is unlikely to reduce the volume of the hips and buttocks.
2. A complex approach. The emphasis on a specific problem area cannot be accompanied solely by local exercises. To lose weight in a particular place, you need to fully work out the muscles, otherwise the result will be disappointing.
3. A combination of training. It is necessary to combine cardio training with strength exercises, because otherwise the process of losing weight in the problem area may be delayed.

Raise your legs to the side in a lying position on your side

Unfortunately, not everyone can not always use the services of personal trainers in gyms and local sports clubs. There are many limiting reasons that can prevent you from working on burning fat in a specially designated place. And since you don’t want to lose hope of parting with the hated problem zone, you have to organize training at home. How to reduce the volume of the hips and buttocks by performing a home exercise complex?

Just starting is enough. Open a list of the most effective exercises that reduce the volume of the hips and buttocks, lifting the legs to the side in a lying position on their sides. How to carry them out:

1. We lie down on the mat, accept the emphasis on the elbow while lying down. The elbow is clearly under the shoulder, the legs are closed at the knees at an angle of 90 degrees. Knees are looking forward.
2. On the count of “times,” the leg rises, the knee is not turned around — it is still looking forward.
3. At the count of “two” on inspiration, the leg descends to its original position. The angle of the leg bent at the knee at a right angle does not change.
4. At the top of the lift, the leg is fixed for 1 second with maximum tension in the outer thigh.
5. After completing the exercise on one leg, the transition to the other side and the other leg is carried out.

Three approaches of 15-20 times will well warm up the problem area.

Angular touch with the knee of the floor

In the next exercise, the above leg lifts in the supine position are complicated by the fact that the amplitude of the movement of the lifted leg increases. Besides the fact that it rises on the exhale to the count “once”, to the count “two” the knee is advanced and touches the floor right at the point on the floor in front of itself. At the count of “three”, the leg returns to the top of the lift, and at the count of “four”, it returns to its original position. In this case, only the outer part of the thigh is involved - just the zone that we need. The angle of the bend of the leg in the knee does not change, it remains as before at 90 degrees. When performing the exercise, you can feel a pleasant burning sensation in the external femoral surface of the legs. Why is it nice? Because on a subconscious level, you understand that this burning signals the beginning of an active fat burning process in this zone. Three sets of 15 times on each leg will be enough.

Extension of legs in an emphasis lying on its side

The exercise is convenient in that its starting position is consonant with the previous two classes. It is possible to reduce the volume of wide hips by means of a static, but rather effective flexion and extensor movement of the foot.

Its meaning lies in the fact that the leg allotted on the side lying on its side and removed from the floor, while in limbo, begins to actively bend and unbend. It would seem that the exercise is incredibly simple. So it is, but already at the beginning of its implementation you will feel serious tension and quite a noticeable load on the outer surface of your thigh. Do 10-15 bends and extensions, then change your leg and do the same with it. Three approaches with a break per minute will be a wonderful warming base for further training.

Leaving legs to the side in the side bar

The bar is a gorgeous exercise, which involves a huge number of different muscle groups. Among other things, interconnected with the bar exercises can affect fat burning and even reduce the volume of the hips. At home, this is quite a doable and quite effective occupation, so you can not neglect it. How is it done? Everything is very simple:

1. Resting the right elbow on the floor, put the left hand on the belt, raise the hips from the floor and take the position of the side bar.
2. At the “time” count, we take the left leg extended by the string to the side (left) up to the maximum possible distance from the right leg.
3. We are trying to fix the leg at the upper point for one second, while trying to reduce the buttock muscles as much as possible.
4. We lower the “two” leg into the starting position not with a jerk, but with a slow and steady movement.

The exercise is performed initially in the amount of 12-15 lifts on one leg, then in the same number of repetitions on the other - this is a complete one approach. Just need to do 3-4 approaches.

Leaving the legs to the side in a position on all fours

To reduce the volume of the hips and buttocks at home will help exercise, which provides a starting position while standing on a rug on all fours. It is important to follow the basic rules:

• the angle between the body and hips is a straight line;
• the angle of the legs bent at the knees is straight;
• arms extended in front of you and rest your palms on the floor;
• the back is straight;
• straight body.

On the count of "times" the left leg is bent to the left, being still bent at the knee at right angles. At the top, it lingers for 1-2 seconds. At the expense of "two" leg returns to its original position.

The meaning of the exercise is to actively engage the outer side of the thigh, which creates a visual extension that is so striking. It is enough to do 12-15 repetitions on each leg and repeat the approach two more times.

Side lunges

Excellent movement, stimulating the fat burning process both in the outer thigh and in the inner thigh. It perfectly helps women to reduce the volume of the buttocks and hips in combination with the previous listed exercises for the study area. How to work on its implementation:

1. Starting position - legs wider than shoulders, back straight, arms bent at the elbow in front of the chest.
2. At the count of times, we move the pelvis back, bend one leg at the knee and lower ourselves, leaving the second leg level.
3. At the expense of “two” on inhalation, the pelvis rises, the leg straightens, and the body returns to its original position.
4. The exercise is repeated on the other side.

After doing alternately exercises in the approach on both legs 10-15 times, wait a minute and repeat the approach again. Then wait a minute again and repeat the final approach. You will feel the effectiveness of the work done right away when the stretching of the inner thigh surface with tingling sensations makes itself felt. This will mean that you have done a great job.

Side Squat

Another quite effective and efficient exercise. Hips can be reduced with lateral swings with extended legs in combination with squats. How is the lesson carried out technically:

1. Starting position - feet shoulder-width apart, arms gathered in front of the chest in a lock, back straight, body smooth.
2. At the expense of the “time”, a squat is performed with the hips reaching parallel to the floor, the legs are bent at a right angle in the knee.
3. At the expense of "two" the pelvis rises with the abduction of the straight left leg as much as possible up to the side.
4. At the expense of "three" the pelvis again lowers into the squat.
5. At the expense of "four" again, the straight left leg rises up leading to the side.

Thus, the exercise is carried out in an amount of 10 times on one leg and 10 times on the other. Three approaches with a break of 30-60 seconds complete a series of these exercises.

Leading legs to the side while sitting

What exercises reduce hip size most effectively? Speaking of a series of homework, it is necessary to mention the abduction of the legs to the sides while sitting seated. How is it performed:

1. The initial sitting position is taken, the legs are bent tightly in the knees in front of the chest, the hands fix their hug into the castle.
2. The right leg is released from the castle and stretched forward - it is not bent at the knee, straight.
3. The left leg remains bent at the knee and pressed to the chest. The back is even, the body is straight, you can not slouch.
4. On the count of “times,” the right leg released from under the lock in an extended position is pulled wide to the right side to the maximum, as far as possible.
5. At the expense of “two”, the leg returns to its original position in an extended state in front of itself.

10 repetitions are performed on the right leg, then the position of the legs changes and the left leg is already practiced. This full-fledged approach is repeated twice more. This kind of training elegantly work on the outer side of the thigh, and also involve its front surface - the quadriceps.

Useful Tips

In order for your workouts to have an effect, you need to follow certain recommendations. They will allow you to control the process of your weight loss and burning of hated fat in problem areas:

1. First: take a measuring centimeter into service. Always the first results are not visually noticeable, but the constant implementation of measurements will allow you to see the difference between what happened and what became after a short period of time. Measure your hips before the very first session and repeat after the first week of training. If your classes are carried out correctly and with a certain frequency, you will be pleasantly surprised by the result.
2. Secondly: remember the regularity of your classes. If possible, perform a set of exercises as often as possible. The best option is every other day. Create your daily routine and follow your daily routine. Morning exercises are especially effective: they are not only performed with maximum efficiency (in contrast to evening workouts after work, when the body is already pretty tired), but they also set a cheerful mood for the whole day.
3. Third: reinforce the range of exercises with cardio workouts. Take a run through the streets of your area, a twenty-minute run is ideal for the fat burning process to go faster. Morning freshness and a doubly useful alternative to a walk in the fresh air will not leave you indifferent, be sure to try it.

Additional measures in the fight against femoral "ears"

The set of exercises that you will use in your workouts to burn excess weight in the hips should be supplemented by the accompanying additional procedures. Only an integrated approach will allow you to quickly and effectively lose hated kilograms in the right part of your body. What are these procedures:

1. Building the right diet. Improving your figure and eliminating extra pounds on your hips will help normalize digestion. To ensure that your exercise is thoroughly backed by eating healthy foods, review your daily meals. What should I pay special attention to? Vegetables and fruits are indispensable ingredients in a diet of losing weight. Cereals and fish are an integral part of correctly selected healthy food. Low-fat cheeses, boiled eggs, nuts are important components of a diet. Remember that your dinner should be consumed no later than 18:00 every day. After that, you can only afford low-fat kefir. You will have to forget about night snacks.
2. Visit to the massage room. For a long time, massage has been considered an excellent tool in eliminating sagging skin and bringing it into tone. Carrying out anti-cellulite massage will give an impetus to restore skin elasticity and resume collagen production.
3. Rubbing with a massage brush. To the best of the rough bristles of the brush with regular correct rubbing of the skin helps to get rid of excess accumulations of fat in the femoral zone. Of course, the approach should be comprehensive: with the observance of a proper diet, with the implementation of physical exercises, with massage procedures. Is it possible to reduce the volume of the hips only by performing separate procedures? Not.

There is a whole range of various creams and cosmetics, which, according to manufacturers, contribute to the elimination of fat in problem areas. But the degree of consumer confidence in them is at a minimum. And this is not unreasonable.

It is also worth paying attention to the fact that the owners of the pear-shaped figure (thin waist and wide hips) have a genetic predisposition to such a build of their physique, so getting rid of excess weight will not save you from the peculiarities of the figure - it can only reduce the volume of the most prominent parts. Pay attention to your lifestyle: exercise more and eat less high-calorie, high-carb foods. Combine your strength training with cardio - this is the best option for a push to the fat burning process. Cardio training in conjunction with the above exercises will certainly give your result. The main thing is to technically correctly and regularly perform physical exercises.