The hips are problematic for many women. Here, is the 6 best exercise to reduce hip size. The tendency to accumulate fat deposits in this area of the body is an eminently feminine problem. It is not the most suitable for health and aesthetically it can be a problem. Especially when it comes to finding clothes that fit your figure and feel good.
That is why so many women wonder how to slim their hips. Even those who lead an active life and have an average bodyweight that is considered healthy. If this is your case, these exercise to reduce hip size will help you to end this problem.
Exercises to reduce hip size
Losing weight does not always mean a reduction in the circumference of the hips. So how to reduce hips effectively? Through specific exercises. These are also effective exercises to slim the waist, so they will help you reduce the volume of the entire abdominal area.
These exercises can be part of a specific exercise routine to reduce hips. Or join a general routine with exercises that target different muscle groups and areas of the body. Based on your specific needs, you can design your exercise routine.
In any case, if you are considering how to effectively and permanently slim hips, practice them frequently. You will notice the results.
Are you an athlete in good shape? Then you can do these exercises more demandingly using ankle weights. And, in the case of raising the hips, with a weight in the belly area
1. Classic leg raise
Place a mat or sports mat on the floor to work comfortably and without damaging your joints. Lie on it face down and rest the palms of your hands and the tips of your feet on it.
Raise your right leg in a straight line with your back and without bending your knee. Stop when your leg is parallel to the ground. So, in that position, hold 3 seconds. Then lower your leg again without bending your knee until you return to the starting position.
Execute the same movement 19 more times. And replicate it another 20 but now raising the left leg.
2. Lateral leg raise
It is another of the most effective exercises to reduce hip size and has certain similarities with the previous one.
Lie down on the mat but now on your side, with your hips resting on it. You should also support yourself on your elbow and keep your legs stretched out on the other.
Starting from this starting position, raise one leg, keeping it straight at all times, to the maximum height you can without feeling pain. Hold the pose for 2-3 seconds. Lower yourself straight and slowly back to the starting position.
Repeat the movement until the exercise is completed 20 times. Then change your posture to get in the same position but supported on the opposite side and elbow. Then repeat the exercise with the other leg until the movement is completed 20 times.
3. Leg stretch
Are you looking for exercises to reduce hips that in turn are exercises to slim your waist? Leg stretches cannot be missing from your exercise routine.
To begin, stand on the mat in the position colloquially called “on all fours.” The palms of your hands, elbows, knees and the balls of your feet should be resting on the ground.
Without losing position, stretch your right leg back until it is straight parallel to the ground. And without flexing, raise it to the maximum point you can, without actually forcing it over the pain. Hold the position for 3-5 minutes, depending on how you can handle it. And return to the starting position in one smooth movement.
After doing this full movement 20 times, do the exercise by now raising your left leg and keeping your right still. Also until completing 20 repetitions.
4. Hip lift
This is another of the exercises to reduce hips more effective and simple to execute. It requires work and effort, of course, if you consider how to slim your hips with physical exercise. But it lacks difficulty.
To do it, lie on your back on the mat or mat. Bend your legs and place the soles of your feet on the floor. Place your arms close to the sides of the trunk.
The movement begins. To do this, raise the pelvis by raising it until it reaches the same height as the knees and contracting the buttocks. In this position, the back will be slightly off the ground. But shoulders, arms and head will remain supported on it.
Hold for 10 seconds. Perhaps the first few times it will be difficult to maintain it for so long but little by little you will be able to do it more easily. After this stop, lower the pelvis again to return to the starting position.
Run this exercise 20 times.
5. Forward stride
It is very simple. One of the most common among exercises to reduce hips. It consists of advancing the right leg until the left knee is touching the ground. Return to the starting position and then the one you should move forward is the left leg.
To begin: stand with your hands akimbo on your waist and your legs slightly apart. Take a step forward with your right leg with your trunk as straight as possible at all times. Keep your leg at a 90º angle at the knee and your foot flat on the floor.
Keep the left knee close to the ground but not touching it and at the end of the movement supported on the tip. Hold the position for 3 seconds and return to the starting position.
Perform the exercise 20 times on each leg.
6. Lateral stride
Similar to the previous exercise. But starting from the same starting position, move your right leg to the right as much as you can, bending the knee. Return to the center and execute the movement with the other leg.
Repeat the entire movement 20 times.
This exercise routine to reduce hips is very effective. For it to give the expected result, you must run it completely several times a week. Include it in your workouts and you will notice how you lose volume in that critical area of the body.
Also Read:- 9 best workout for beginners female at gym