Exercises to reduce the volume of the hips. Video tutorial

The front surface of the thigh is excellently developed by exercises on a stepper and an exercise bike. To tidy up the back, which is responsible for the beautiful lines of the silhouette in profile, you need to do exercises with the legs back, various inclinations of the body. Such movements have a great effect on the spine – in addition to beautiful hips, you will get excellent posture and a thin waist.

Exercises with swinging, crossing and spreading legs in a prone position, standing and sitting can affect the inner surface of the thigh. By changing your body position and weights, you can vary the load to maximize your workout efficiency. Perform the exercises at a fast pace with high amplitude. Set aside 10-15 minutes of gymnastics daily, and increase your exercise time three times a week by including more intense exercises with weights and dumbbells.

For greater effectiveness, supplement the gymnastics with self-massage using firming body creams. Intensive rubbing of the problem area will strengthen and tighten the skin and reduce fat deposits

To train you will need:

• chair
• coir
• tracksuit and shoes
• rubber harness
• leg weight cuffs
• dumbbells

To warm up your muscles and get ready for your workout, do some standing exercises. Perform movements quickly, with maximum amplitude. Holding the back of the chair with your left hand, swing your right leg back and forth, keeping your foot parallel to the floor. Do 20 swings, then turn the other side and repeat the exercise with your left leg.

In the same starting position, first describe wide circles with the left and then with the right foot. Keep your free hand on your belt.

These exercises perfectly warm up all the muscles of the thigh.

Sit on the floor, put your hands behind, rest your palms on the floor. Raise your body, leaning on your hands, tilt your head back, bend your back and hold this position for 5-7 seconds. Then slowly return to the starting position. The exercise can be complicated. As you lift your body, stretch one leg forward at the same time. Repeat 7-10 times. Such movements affect not only the back of the thigh, but also the muscles of the back.

Lying on your left side, lift your right leg, pulling the toe towards you. Do not fall on your back. Do 20 quick swings, then roll over and swing with the other leg. This exercise strengthens the inner thigh muscles. To make it even more effective, put on ankle weights – cuffs with sand.

If you do not have weights, do the exercise with heavy shoes, such as ski boots

Roll over onto your stomach, stretch your arms along your torso. Leaning your hands on the floor, take your slightly bent legs up, pull your heels to your head, trying to get into a chest stand. This exercise can be done with a rubber band. Keep its ends in raised hands, and hold the middle part with your feet.

A variety of bending options with weights will help to reduce the volume of the hips. Take dumbbells in both hands. Stand straight with your legs slightly apart, keeping your feet parallel to each other. Without bending your knees, tilt the body back and return it to its original position. Keep dumbbells at your waist.

The starting position is the same, hands with dumbbells at the shoulders. Rotate your body to the left and right without bending your legs. The exercise can be made more difficult by replacing the dumbbells with a barbell. Holding the dumbbells in straight arms, bend forward while keeping your arms behind your back. Keep your legs straight, do not tilt your head.