If you consider that your hips too full, and you want to reduce their volume, begin to carry out simple, but very effective exercises. For this purpose it is necessary to have only small rug, 20 minutes of time and, of course, great desire.
Instruction
1. It is necessary to repeat each exercise 8-12 times, gradually bringing the number of repetitions to 15. Sit down on rug on knees, buttocks lean on heels. Place hands for back and slowly cave in back, trying to bend down below and below. At the same time try not to strain strongly. The neck has to be weakened. Come back to starting position. This exercise promotes concentration of forces and warming up of backbone for further occupations.
2. Exercise for external and internal part of hips. Lay down sideways, extend hand up and put on it the head. Slowly raise leg on height about 20 cm from floor, then bend leg in knee and translate it forward, then – back, then straighten, again lift up then slowly lower. Repeat 8-15 times on each leg.
3. The exercise similar previous, but when translating back and forth the leg has to be straight line. At the same time it is very important to pull socks well.
4. The exercise strengthening internal muscles of hips. To become in the provision of attack, knee of the bent leg – over sock. Feet – are parallel. Leaning on the bent leg, to do the springing squats.
5. Exercise for back muscles of hip. To sit down on rug, we put foot crosswise for hip of other leg. The elbow of opposite hand is on knee. The extended leg at the same time slightly is bent in knee.
6. Exercise for muscles of buttocks. To kneel facedown. Hands become support for the person. The straight line backbone, tailbone is directed up. Slowly lift one, other leg, bending them in knees and extending at the same time toes.
7. The same exercise is repeated with the straightened legs. Having as much as possible stretched leg in the highest position, record it for several seconds, and then slowly lower.
8. After classes it is necessary to lay down on back and to relax, slowly and quietly breathing. If you want to reduce the volume of hips as soon as possible, carry out exercises in shorts or leggings for weight loss. After classes it is useful to take hot shower, directing water jet to hips.