You will need
- - Mat
- gymnastic ball;
- - rod;
- - dumbbells or bottles of sand.
In order to successfully deal with excess fat on hipsx should eat only healthy food. No need to count every calorie eaten, include in the diet foods rich in nutrients. This may include fruits, vegetables, lean meats, low-fat dairy products. Avoid alcohol, sodas, canned products, cakes and biscuits. Eat small portions (about your fist), but often. This will help keep the metabolism the whole day at a high level and to stabilize the level of glucose in the blood.
Classic exercise to reduce thighs – squats, they will help to remove excess fat and make your legs more slender. Stretch your arms forward, feet shoulder width apart, feet are put parallel to each other. Start slowly squat, take pelvis back as if you want to sit on standing behind the chair. Knees should stay over the feet, do not output and forward. Hold at the bottom for a few seconds and slowly return to the starting position, tensing the abdominal muscles and buttocks. Repeat the exercise twenty times in the two approaches.
Lay on the floor exercise Mat and lie on the floor. Bend your knees and make your way to the floor, arms stretched along the body. Slowly raise the hips above the floor level, relying at this point on the foot and shoulders. When performing exercises as hard as you can squeeze glutes, hold for a few seconds at the top and slowly lower. Repeat the exercise fifteen to twenty times in the two approaches. To increase the load can be clamped between the knees of a small exercise ball.
Best exercise for weight loss thighs – squats (or fretboard). Grasp the neck of the barbell grip slightly wider than shoulder width and straighten (the neck must lie on the trapezius muscle). Stand with your feet shoulder width apart and your toes slightly to the sides, the weights should be distributed equally on both legs. Inhale, hold your breath and slowly scroll down. The knees bend and slightly pushed forward, the buttocks move back and down. The back is arched, the body leans forward slightly, look straight. When the thighs will be parallel with the floor, tighten your thigh muscles and rise up, exhale after heavy lift segment. Repeat the squats ten or fifteen times.
Lunges forward – a great example exercises to reduce thighs. To increase the intensity of this exercise, pick up small articles, for example bottles with water or sand (if you have dumbbells). The feet are shoulder-width apart and put your hands down. Right foot take a big step forward, bending your knee. Keep your backs straight, hands put in front of him, the left leg tends to touch the knee to the floor. Hold this position for a few seconds and return to starting position. Repeat this exercise twenty times for each leg, preferably in the two approaches.
Advice 2: How to reduce hips
On the eve of an important event so you want to look your best. But a couple extra inches on the hips prevents you from feeling stunning. However, if you make the effort, this problem can be resolved in an expeditious manner in just 2-3 weeks.
Change your diet. No need to go on a strict diet. For a successful struggle with body fat eat healthy nutritious food — fruits, vegetables, lean meat and lean fish, cereals and low-fat dairy products. Abstain from alcohol, confectionery and bakery products, canned foods, and carbonated beverages. To maintain metabolism try to eat slowly every 2-3 hours. Don't forget to drink at least 1.5 liters of water daily.
Take a course of anti-cellulite massage. Sign up in the salon for Spa treatments or spend at home body wraps, masks. Once a week, visit the sauna or bath, if no contraindications.
Increase aerobic exercise at least 50-60 minutes of cardio 5 times a week. Enjoy swimming, Jogging, walking, jumping rope or Cycling. Go to the mode of interval training is the best way to reduce the amount of in a short period of time. For example, alternate 2 minutes walking with 2 minutes running at maximum speed. For optimum fat-burning need about half an hour of such activities.
Include in the training program exercises to develop the muscles of the thighs and buttocks. Repeat each movement 8-10 times, 2-3 sets.
Stand straight with feet shoulder width apart. Make a wide step with your right foot forward and drop down to the left knee almost touch the floor. The drumstick and thigh of the right leg should form a right angle. Then with effort back to the starting position and repeat with left leg. Such successive attacks affect all major muscle groups of the legs.
Spread your legs as wide as possible, keep your backs straight, knees and feet expand to 45 degrees and keep your arms on the hips. Do squats so low as you can.
Lie on your back, knees bend, hands pull along the trunk. The soles and palms should rest on the floor. Put between your knees on the folded towel. The thigh lift. Squeeze the knees, straining the inner part of the thighs.