Exercises to reduce the volume of the hips - an effective training program.

Full hips, perhaps, the most common female problem. This is not surprising, because the organism of the fair sex is aimed, first of all, at solving the problem of procreation. A fat on the hips and abdomen is a kind of "strategic stock". That is why strict diets or hunger strikes, in this case, are categorically contraindicated. For every dumped kilogram the body will answer ten, it is only necessary to start eating as before. Moreover, the exercises for reducing the volume of the hips effectively work only in conjunction with a properly formulated diet. Massage and sauna will help to speed up the process.

Complex of exercises for the correction of the figure

When it comes to what exercises to reduce the volume of the hips are most effective, fitness instructors unanimously say that nothing has been invented better than squats and flies. Two of these exercises, in different versions, will help to work out all the muscles of the buttocks and thighs, make them more slender and fit.

To significantly reduce the volume of the hips, it is enough to perform a daily complex exercise, combining it with massage and a contrast shower.

The first exercise of our complex is the legs. They are performed in turn, first one foot, then the other. Exercise consists of 3 sets of 30 repetitions each. Thus, the exercise starts from 30 forward swings, then we execute 30 swings to the side and the same number backwards. Then we change the foot and repeat all over again.
It is not necessary to raise the leg too high or to take it far to the side, but do not forget to pull the nosochek. Each swing is performed with full muscle tension. Do not try to lighten up the task by simply waving your foot in the air.

To complicate the task, perform the mahi from the position, kneeling. Thus, the lateral and posterior surface of the thigh can be effectively worked.
From the starting position, we carry out the leg to the side, so that the thigh is parallel to the floor. If the exercise seems too difficult, the leg can be bent at the knee.

Makhi back foot can be performed in two different ways. The first option: from the starting position - the emphasis on the elbows and knees, pull back the straight leg and slowly raise it just above the back line. In this case, not only the hips, but also the gluteus maximus muscle are worked out .
Option number two looks like this. The leg is pulled back so that the thigh is parallel to the floor. Then bend and unbend the leg in the knee, trying to reach the heel to the buttocks.

These exercises to reduce the volume of the hips are performed in two sets of 60 times for each leg.

Any lady who tried to perform the exercises to remove her hips, knows perfectly well that the inner surface is hardest to correct. Here you can not do without auxiliary tools, and the simplest leg simulator can be a regular rubber bandage from a pharmacy. Doing the usual "scissors" with this self-made expander you will achieve results much faster.

Another exercise modeling the inner surface of the hips is squats with weights. Suitable for this purpose is a disc from the barbell or dumbbell.
The starting position - the legs are wider than the shoulders, the socks are strongly unfolded outwards. We carry the burdens in our hands and perform slow squats, trying to keep the body straight. Performed in three sets at least 20 times.

Whichever complex you choose for yourself, keep in mind that exercises to reduce the volume of the hips are performed with a large number of repetitions.

I must say that the most common female problem is the so-called "ears", which appear even in slender women. Unfortunately, even the most effective hip exercises in this case are powerless. The best solution to the problem will be modeling massage. After the problem zone has been put in order, it will be necessary to perform the exercises as prevention.

If you do not have enough time for regular classes, just replace them with walking and walking on the steps. When deciding to go on a diet, keep in mind that fat in the area of the hips and abdomen will be lost last. First, the volume will decrease the shoulders, hands and face, then the waist and chest, and only after that turn will reach the buttocks and thighs.