Too volume hips will spoil even very beautiful figure. Correctly picked up set of exercises and the balanced food will help to make them more harmoniously. Stock up with patience - process of weight loss will take not one month. But the beautiful figure, excellent health and the opportunity to wear the most fashionable clothes will become the award to you.
Instruction
1. Attentively consider the figure. You shouldn't try to lead it to the model standard - perhaps, your body has absolutely other proportions. However any hips can be made more tightened and beautiful, having got rid of excess fat and having tightened muscles.
2. Develop the program of healthy nutrition. Exclude from the menu "fast" carbohydrates - high-calorie pastries, chocolate bars, caramel. It is worth refusing semi-finished products of breaded, fat meat, sausages and fried dishes. Crude and boiled vegetables, low-fat meat and fish, complex carbohydrates - grain and whole-grain bread have to form the basis of the diet. Eat in the small portions 4 times a day - it will help to support sense of fulness and will save from overeating.
3. Increase activity. Quickly walking on the stopped area, bicycle walks, rope jumping will help to lose weight and strengthen muscles. Walk not less than an hour, and at rather fast pace. Master methods of self-massage and twice a day rub the strengthening and moisturizing creams in skin. They will help to condense skin, and massage will improve blood circulation and will accelerate fat combustion process.
4. Do gymnastics. That hips looked ideally, it is necessary to strengthen all muscles - the front, back and internal surface of the hip. If the first work more or less actively, then muscles of the internal and back surface need to be loaded as much as possible at trainings.
5. Begin exercises with one approach and gradually increase it to three. Perform exercises at fast pace, doing to everyone till 10-20 times. Begin with simpler tasks and gradually you pass to exercises with burdenings - the post, dumbbells. Squats will help to develop muscles of the front surface of the hip, back will put in order bendings with burdening, and internal - leg swings with various range.
6. Begin the complex with warm-up. Dance five minutes at fast pace. Then get up at the support the left side, and the right leg describe semicircles, holding the sock extended. Make 20 repetitions, then do exercise by other leg. Get up in the home position, holding the right hand the support - for example, the chair back. Raise the left leg, having bent the knee at right angle and holding the foot parallel to the floor. Helping the left hand, describe the hip the semicircle at first clockwise, and then counterclockwise. Do the same exercise for the right leg.
7. Lying on the right side, lean on the hand bent in the elbow, extend straight legs. Raise the left leg, without extending the sock. Be not filled up on the back and don't bend knees. Make 20 fast swings at first one, and then other leg. This exercise perfectly strengthens the internal surface of the hip. In the month the training can be complicated, carrying out swings in heavy footwear.
8. Lay down on the back, bend legs in knees, the foot rest against the floor. Serially incline legs to the left and to the right, holding knees together. In hips tension has to be felt. When bending the knees have to touch the floor. On tear off the waist and don't turn sideways - only legs have to work. This exercise stretches muscles of the side surface of the hip.
9. Squats with burdening will help to create the beautiful line of the back surface. Pick up the post or couple of dumbbells. Slightly place legs, the foot you hold in parallel. Do deep squats, moving at the fastest pace. Repeat exercise of 10-12 times. Then get up on the small platform, having given from it heels. Carry out the deep press of the post, repeating exercise of 12 times.