It is possible to reduce the volume of hips by means of such exercises as "Scissors", "Leg swings", "Lunges", etc. The good effect can be gained also from squats, especially if to carry out them with burdening.
Instruction
1. Probably, there is no woman who would be happy with the figure. Someone wants to modify the shape of the breast, someone is dissatisfied with waist measurement, and for someone the main problem – deep thighs. To reduce their volume and to make the buttocks more harmonious and tightened it is possible by means of special exercises.
2. The most effective of exercises from all existing today – leg swings. Kneel, straight arms lean against the floor and take away the straight leg back. Begin to raise it slightly above the line of the back. It will allow to work not only hips, but also the big gluteus. Having executed three approaches on 20 times for each leg take rest and start performance of leg swings aside. This exercise can be performed and standing, the main thing is to watch that muscles were completely strained. Also don't forget to pull the sock.
3. The good training modeling the internal surface of hips are usual squats. It is possible to enhance considerably effect if to squat with burdening. Put to yourself on shoulders the disk from the post and, holding it with hands, begin to squat. For a start you shouldn't do too deep squats: as soon as your hips receive the situation parallel to the floor, begin the movement up. Execute three approaches on 10 times.
4. The amusing exercise which is well making active muscles of hips is connected with movement on the floor on buttocks. Sit down on the floor, straighten the back, extend hands before yourself and begin forward motion serially moving the right and left buttocks. Having reached the end of the distance in the same way return back. To repeat 5-10 times.
5. Kneel, outstretched arms lean against the floor and slowly lower buttocks on the floor at first in one, then in other party. Repeat 10-20 times. To remove excess fat from the area of the waist and to tighten hips it is possible with the help and such exercise, something similar to previous: to lay down on the back, to stretch hands in different directions, to bend knees. Now begin to lower slowly knees to the left, trying to touch them the floor, but not to tear off hands and the back from the floor. To repeat in other party.
6. Exercise "Lunges" yields very good result and allows to reduce the volume of hips and buttocks significantly. Get up directly, having put the left leg ahead of themselves. Slightly set aside the right leg back. Now make the left forward lunge, having bent it in the knee at an angle in 90 °. Execute 15-20 times and change the leg. It is possible to enhance effect if to train with burdening.
7. All the known exercise "Scissors" well influences press muscles, but if to carry out it without lying on the floor, and, having leaned against the floor the hands bent in elbows, it is possible to work muscles of hips well. The only condition – cross legs, having slightly raised them over the floor.