To remove fat from the inside of the hip – rather difficult task which can be solved, diligently carrying out the set of exercises. Pay attention to the habits of food, reduce amount of fats and plain carbohydrates, add useful products to the diet.
It is required to you
- ball or pillow
Instruction
1. Straighten the back, sit down on the floor, bend legs in knees, close the foot. Inhale, press on knees hands during the exhalation, try to press them to the floor kind of. Execute 15-20 repetitions.
2. Lying on the back, bend legs in knees, the foot put on the floor, place them most widely. Put the pillow or the elastic ball between legs, shift the foot, press the basin to the floor, straining the press, you cramp hips. Repeat exercise of 10 times.
3. Repeat the previous exercise, having tightened knees to the trunk, clamp the pillow (ball) knees, count to 10 and relax legs. Perform exercise of 10 times.
4. Lay down on the back, extend legs up, having clamped the ball between stupnyam. Pull heels up, count to 10. Repeat exercise of 10 times.
5. Lying on the floor, rest hands against the floor and raise the straightened legs at right angle to the floor. Part legs in the parties, then reduce, bend them in knees and repeat exercise. Alternate straight lines and the bent legs, repeat exercise of 10-15 times.
6. Lying on the left side, bend the hand in the elbow, rest the elbow against the floor, hold the head the hand. Bend the right leg in the knee and put it on the floor. Delay the sock of the left leg, raise it it is low from the floor, then lower. Repeat 10 times, then, stop in the top point, detain the leg for 10 seconds, after that make 10 rockings. Repeat exercise for the right leg.
7. Get up directly, rest hands against the wall, then, standing on one leg, raise other leg and carry out by her against the stop before yourself, then to the opposite direction, legs have to be a little bent in knees. Execute 10-15 repetitions. Change legs and repeat exercise.