It is possible and necessary to deal with the problem of wide hips in women. A sufficient number of special sets of exercises have been developed that are easy to perform on your own. In this article, you will learn simple and effective exercises that will help reduce wide hips.
The problem of wide hips worries many women. To correctly solve a mathematical problem , you need to carefully study the condition. The same principle can be applied when it comes to eliminating extra pounds and centimeters.
Why do women's hips get bigger? First of all , it is laid down by Nature itself. The female body is intended for procreation , for the birth of children , which means that , initially , the female figure is predisposed to rounded and fairly wide hips.
Plus , estrogens - hormones responsible for many important processes in a woman's body , contribute to the deposition of fat cells in the pelvic area , which makes the hips a problem area.
Equally important is the type of figure inherent in a particular representative of the fair sex.
As well as the individual structural features of the femoral muscle tissue itself and the ability to lose weight in the hips by a couple of centimeters in 2 days ... In addition , the characteristics of the adipose tissue of the thighs are such that they have a large number of fat-saving alpha-2 receptors , and this makes it difficult to burn fat cells in these places.
Exercises to reduce hips at home
Before you start doing exercises , you need to remember a few mandatory rulesso that playing sports brings only benefit and pleasure:
Be sure to warm up the leg muscles before the main set of exercises.
It is not necessary to set records for endurance , speed and the number of actions performed on the first day of classes.
After the end of the complex, relaxing final exercises are necessary.
Do not stop exercising abruptly. In order to practice at home , you do not need to purchase expensive simulators and devices. The usual sports uniform and a mat for classes are enough. A good mood and favorite music will be great helpers.
Squats
The most effective exercises in order to in the thighs will be squats. You just need to remember that they are contraindicated if there are diseases of the joints of the legs - arthritis and arthrosis , or problems with the spine.
Also an important factor is the choice of starting positionfrom which the squat is done.
This affects the participation in the process of a particular muscle group. the front surface of the thigh is loaded
first . The position "standing feet wider than shoulders" involves the muscles of the buttocks and the inner surface of the thigh. “Standing feet together” - with this initial position, all the muscles of the legs work , but most of all - the front surface of the thigh. The pace of the exercise is also important. At a slower pace , muscle mass builds up , at a faster pace, fat cells are burned.
Exercise number 1
Position - standing against the wall , posture is straight. It is necessary to slowly and smoothly lower down the wall to a position where the knees are bent at a right angle. Hold this position for a few seconds , exhale and return to the starting position. Repeat 5-8 times , gradually increase to 10 times.
This exercise is extremely effective in loading the thigh muscles. Its regular implementation will give results in a few months of classes.
Exercise number 2
Squat "Plie". Standing , feet shoulder-width apart , knees and feet apart. Slowly squat , lingering at the bottom for a few seconds. Over time , increase the time in the squat. Start execution from 5-8 , bringing up to 10-15 times.
With this version of the exercise, the load falls on the front surface of the thigh. The effect will appear after a month or two of systematic training.
Exercise number 3
From the basic position "standing , feet together" take a step to the right , taking a semi-squat to a right angle at the knees. Return to starting position. Perform the same movement on the left side. Perform 8-10 times , can be increased to 20.
The thigh muscle group is loaded , which leads to tangible results after two months of daily exercise.
Very effective for weight loss in the hips and legs.
Exercise number 4
Standing position , legs together , arms to the sides , back straight. Raise the right leg to the left arm and vice versa. Try to keep your leg straight. Without a good stretch, this exercise is difficult , so first you need to do it 5-8 times , gradually increasing the number to 10-15 and increasing the amplitude of the swings.
This exercise from the ears on the hips saves many. Such leg movements force the inner thighs to work actively. Doing this exercise daily for a week or two , you can notice the results.