By healthiergang writer , certified personal trainer and athlete ().
Woman Hips Exercises
Slimming thighs and hips by toning the lower body embodies the dream and the difficulty of many, if not all, women.
Undoubtedly, as always, a balanced diet, regular exercise and a correct lifestyle are indispensable rules for general well-being; but in the case of hips and thighs it is necessary to intervene in an absolutely targeted way to obtain results even in the short term but of sure effectiveness.
How to do?
- toning and slimming exercises are so many; if you have little time, the ideal is to dedicate yourself to a few exercises in super sets, that is, in series to be performed in the circuit, without a break between one exercise and another, then repeating them, with adequate recovery, for 3 consecutive times every other day. The result is guaranteed.
1. Squat with weight
Also starting with a handlebar or a 2-3 pound kettlebells if you are a beginner, legs apart a little wider than the shoulders, toes slightly out, lower with the weight in your hands until your thighs are parallel to the floor.
Return to the starting position and repeat for 30 seconds, then without stopping move on to the second exercise.
2. Side lunges
Legs wide apart well beyond the shoulder line, with a weight in one hand, sink sideways on the right leg, bringing the weight held in the left hand to the ground on the same side.
Return to an upright position and repeat on the opposite side, sinking the left leg and bringing the weight held with the right hand to the same side on the ground. Continue alternating lunges for 40 seconds and, non stop, go to the next exercise.
3. Bridge
Lie on the ground on your back, knees up, heels on the ground and hands on your hips, lift your hips off the ground, stay in this position for 4 seconds, return to the starting position without resting your hips completely on the floor and repeat for a total of 50 seconds. ; so without stopping move on to the next exercise.
4. Lateral thrusts
Standing, legs apart, hands clenched in fists in front of the torso with arms bent, come down to the sumo squat position, then with the thighs parallel to the floor and the pelvis lower than the line of the legs. From this position rise and swing your right leg to the side; return to the sumo squat position and repeat the lateral push with the left leg. Continue alternating thrusts for 60 seconds.
At the end of the fourth exercise recover for 2 minutes, then repeat the super set again a o the two times: you reach a maximum of 3 repetitions and repeat 3 times a week.
Other Proposals
Use anklets if you want to increase the load and effectiveness of the work; in the execution of this circuit, recover 10 seconds between one repetition and another and 40/60 seconds between one series and another.
Each exercise must be done 2 times for 30 seconds each.
? Mettendovi carponi, arms bent with elbows and forearms on the ground, kick back the right leg well stretched, 4 times; still with the same leg, but flexed, kick up, 4 times. Switch legs and repeat.
? Lying on his side left, with the hand to hold the head so as not to strain the neck muscles during the execution, place the right foot on the ground with the bent leg and make small rotations with the left leg straight, 30 seconds clockwise and 30 seconds counterclockwise. Alternate with the other.
? Lateral raises with legs bent 90 degrees : lie on your right side, with your left arm resting on the ground as a support, legs bent at 90 degrees with the knees at hip height, open the upper leg, always at a right angle, with maximum width that you can reach, and return to the previous position. Repeat for 30 seconds, then switch sides.
? For the buttocks: He starts lying prone, head relaxed and forehead on the ground or resting on the back of the hands, legs stretched and shoulder width apart. Bend your legs at the knee, lift the soles of your feet towards the ceiling, contract your buttocks and "push" your thighs and heels upwards. Pay attention, during the return phase, a DON'T rest your knees on the floor. Repeat for 30 seconds and twice.
? Lateral raises with straight leg: stretched out on the right side, with the right leg resting on the ground bent, raise the upper leg up, keeping the foot like a hammer. The foot should always remain in line with the hip. Pay attention to DON'T arch your back ea DON'T move the leg forward during the descent or ascent phase. Repeat 30 seconds for each leg, alternating.
? Still carpons, this time with outstretched arms and hands resting on the ground. From this position, lift the right leg sideways, still bent, trying to bring it to the height of the hips, then stretch it out, also stretching the foot at the tip. Return to the starting position MA without placing the knee on the ground and repeat for 30 seconds before switching legs
? Standing, arms outstretched and hands against the wall, throw the right leg backwards; pay attention to DON'T arch your back, the movement should only concern the buttock and hip. Repeat for 30 seconds and then switch legs
? Standing, hands on hips, heels together and toes out at 45 degrees; flex your knees and then spread your legs. Your toes should be pointed out, your back should be straight and your abs tight. Return to the starting position, i.e. get up, straighten your legs and bring your heels together and start again for 30 seconds by repeating the exercise twice
Good workout!
