Try to do the moves to reduce this hip
There are several moves to reduce the hips you can do to get small and thin hips. Well, what are the movements? Find the explanation through the following description.
A lot of fat in your hips or buttocks can reduce your confidence. Especially if you want to wear tight clothes or trousers. To reduce this pile of fat, you can do various exercises to reduce lower body fat.
Range of motion reduces hips
To reduce hips, you can try the following movements and exercises:
1. Squat down
Squat is one of the movements used to train and tighten the muscles of the hips, buttocks, thighs and calves. The trick is:
Try this movement slowly. After mastering one type of variation, you can try other variations, such as squatting jumping, squatting with extra weight, and sitting on a wall.
The wall chair looks like an ordinary squat, but in this movement, the size at the back remains attached to the wall. So you like to sit on a bench without legs.
2. slot
Similar to squats, the focus is on tightening the muscles of the buttocks, hips and thighs. This movement has many variations, one of which is as follows:
3. go up and down stairs
Climbing the stairs can help you burn about three times more calories than walking. Therefore this movement is often done to burn overall body fat, including hip fat.
Up and down stairs also help the pelvic floor muscles and buttocks firmer. You can start by warming up, then continue going up and down the stairs for 5 minutes.
4. increased foot
Well, this one can be done by lying down, you know. Among the various ways of lifting a leg, variations in lateral foot height are said to be more useful for forming hips. Here's how to do it:
This movement will make the thigh and hip muscles firmer and leaner.
5. HIIT Training (High Intensity Interval Training)
HIIT training is a break from intense cardio movements. So, when doing HIIT, combine fast movements with slow movements alternately.
The movements in HIIT exercises can vary. To form your hips, you can try crouching for 30 to 90 seconds, followed by a quiet path of the same duration, then return to do the squat jump. HIIT training can burn fat faster
Reducing hips is not easy. Various exercises and movements to narrow the hips, as explained above, must be done regularly. But keep in mind that the movements above will not change the initial shape of your body.
If you just want to start exercising regularly and are still confused, don't hesitate to ask your doctor for advice. Especially if you have certain medical conditions.
A lot of fat in your hips or buttocks can reduce your confidence. Especially if you want to wear tight clothes or trousers. To reduce this pile of fat, you can do various exercises to reduce lower body fat.
To reduce hips, you can try the following movements and exercises:
1. Squat down
Squat is one of the movements used to train and tighten the muscles of the hips, buttocks, thighs and calves. The trick is:
- Stand tall with feet shoulder width apart.
- Spread your hands in front of you, can be interconnected in front of the chest or straight. Remember, contract your abdominal muscles and take a deep breath.
- Bend your legs and push your buttocks back as if you are going to sit down, until your thighs and buttocks are knee-high. Keep your back and shoulders long and your feet flat on the floor.
- Hold this position for a moment, then straighten.
- Repeat this movement 10-15 times in a few minutes.
Try this movement slowly. After mastering one type of variation, you can try other variations, such as squatting jumping, squatting with extra weight, and sitting on a wall.
The wall chair looks like an ordinary squat, but in this movement, the size at the back remains attached to the wall. So you like to sit on a bench without legs.
2. slot
Similar to squats, the focus is on tightening the muscles of the buttocks, hips and thighs. This movement has many variations, one of which is as follows:
- Stand straight with your legs open slightly wider than your shoulders and crush your stomach.
- Bend your right leg while directing your body forward, in the same direction as the bent leg. Bend until your thighs and buttocks are parallel to the floor (like squats).
- Hold this position for a few moments and return to stand up straight on your right foot. Then do the same movement on the left leg.
- Repeat left and right slots alternately 12 to 16 times in one sitting.
3. go up and down stairs
Climbing the stairs can help you burn about three times more calories than walking. Therefore this movement is often done to burn overall body fat, including hip fat.
Up and down stairs also help the pelvic floor muscles and buttocks firmer. You can start by warming up, then continue going up and down the stairs for 5 minutes.
4. increased foot
Well, this one can be done by lying down, you know. Among the various ways of lifting a leg, variations in lateral foot height are said to be more useful for forming hips. Here's how to do it:
- Lying on the right side (lower right body). His legs are straight.
- Gently lift your left leg as high as possible. Keep your stomach and hips steady and your legs straight.
- Hold this position for 2 to 5 seconds, then slowly lower your left leg to its original position.
- Repeat this movement 10 times on each side of the body.
This movement will make the thigh and hip muscles firmer and leaner.
5. HIIT Training (High Intensity Interval Training)
HIIT training is a break from intense cardio movements. So, when doing HIIT, combine fast movements with slow movements alternately.
The movements in HIIT exercises can vary. To form your hips, you can try crouching for 30 to 90 seconds, followed by a quiet path of the same duration, then return to do the squat jump. HIIT training can burn fat faster
Reducing hips is not easy. Various exercises and movements to narrow the hips, as explained above, must be done regularly. But keep in mind that the movements above will not change the initial shape of your body.
If you just want to start exercising regularly and are still confused, don't hesitate to ask your doctor for advice. Especially if you have certain medical conditions.
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