How to downsize your hips a bit?


How to downsize your hips a bit?

Author: Reilika Nestor 05.01.2015 at 00:00

Here are a few exercises for you:

  • Foot lifts
Stand behind a chair and keep your left side very close to the back of the chair. Lean on the back of the chair with your left hand. This will make performing the exercise easier. Raise your right leg up swiftly and turn it left and over the back of the chair while the toes of your right leg touch the chair. Do this lift 10 times. Then turn yourself the other way round so you can train your left leg. Try to turn your hips powerfully so your leg rises with as a big of an arc as possible.

  • Sideways hip lifts on the ground
Begin lying on your right side. Bend your right arm 90 degrees from the elbow and position your left hand on the ground waist-high near your body. Use your hands to push your hips from the ground so that your body and legs form a straight. Then set your hips down again. Repeat these hip lifts 10 times and switch your side to do the same on the left. This exercise forms your hips and upper thighs.

  • Knee sways
Sit on the floor with bent legs and keep your ankles as close to your buttocks as possible. Move your hands behind your back and lean them on the ground near your hips just like you were beginning to do a backwards crab walk. Move your knees smoothly left and right so that they touch the ground. Repeat the exercise 10 to 15 times.

  • Forming a cradle
Sit down keeping your palms near your hips, but freely on the ground. Descend on your back only using your abdominal muscles. Don’t change the position of your legs. Then rise back up. Repeat the exercise 10 to 20 times.

  • Hip lifts
Lie on your back with your hands stretched along your body and palms tight against your thighs. Begin with bending your close-set legs from the knees until you form an obtuse angle between your calves and thighs. Press your soles against the ground while keeping this position. Now raise your hips up, shifting your weight from you hands to your head and feet. Keep your buttock muscles tight and your hands stretched along your body. End by lowering your hips and straightening your legs. Again – don’t forget to breathe regularly! Repeat the exercise 10 to 15 times. It’s good for your buttock muscles.

  • Grasshopper
Lay on your stomach with your head leaned backwards, your chin on the floor, hands straight along your body and fingers clenched. Lift your fists and your straight right foot at the same time. Breathe in. Let your fists and right leg down and breathe out. Raise your fists again, but this time with your left foot and, once again, breathe in. Let your leg and fists down and breathe out. In a few days, you can try lifting both legs at once. As the above, this exercise strengthens buttock muscles.