In parallel to a healthy diet and the practice of an aerobic activity, to reduce and tone the hips and waist you can perform some simple exercises
Who has never had the impression that, especially after exaggerating at the table, all the calories go to deposit on the waist and thighs?
Well, it might not be a simple sensation: the female body, in fact, stores the energy reserves on the hips, thighs and waistline, to have the nourishment necessary to carry in the womb and breastfeed any child, a sort of “survival strategy” inscribed in genes and transmitted from generation to generation.
But if the female body shapes have bases dictated by biology, on the other hand, paying particular attention to diet and physical activity, it is still possible to reduce localized fat on the hips and waist.
How? First of all by adopting a healthy and balanced diet. Secondly, by constantly devoting to the practice of a physical activity that involves aerobic work (such as running, a brisk walk, swimming or cycling) and performing toning exercises focused on the abdomen, thighs and legs.
Here are 10 of them to run three times a week …
Lateral hip abduction
Lie on your side; take a comfortable potion by bending your arm and resting your head on it. Bend your legs at 90 degrees. Raise the upper leg as high as possible and make sure not to lift the lower leg off the floor.
Slowly come back down without joining your legs. If you want to increase exercise intensity, put a rubber band around your ankles.
Repeat 20 times, and then change sides.
Opening and closing V-Up legs
Lie on your stomach on the mat, fold your arms forward and rest your chin on the back of your hands.
Stretch your legs well and lift them off the floor. Perform a leg opening and closing in a fluid and synergistic way. During movement, remember to keep the buttock contracted and do not touch the floor with your legs.
If you want to increase the intensity of the exercise, put a resistance band around your ankles: in this case, the closure of the legs will have to be more reduced, to lose the elastic.
Repeat the exercise 15 times.
Raised side leg on the side in a semi-lateral axis position
Lie on your side and place your forearm on the floor, making sure your elbow is under your shoulder and perpendicular to the floor.
Bend your legs about 90 degrees, lift your side from the ground and rest on your knee. Lift and extend the upper leg, bringing it parallel to the floor. Stay with the inner thigh facing the ground and the heel in line with the hip. In this position, raise and lower your leg slowly.
Repeat 20 times, and then change sides.
Lie on your stomach, keeping your knees bent and your feet flat on the floor.
Slowly raise your pelvis upwards, being careful to concentrate your weight on your heels: the body must ideally draw a straight ascending line, from neck to knees.
Then lift your left leg towards the wall in front of you, being careful to keep both knees close and at the same height. Hold the position for 5 seconds, and then return to the starting position.
Repeat 10 times, and then change leg.
Lateral leg thrust
Stand on all fours, balancing the weight equally between your hands and knees. Then bring the right elbow in place making sure that it is positioned under the shoulder and raises the left leg sideways.
The left leg slides upwards: the inner thigh should face the floor. Return to the starting position and repeat 15 times, then change leg.
Lie down on the right side and bring the right arm under the head and the other hold it over the head.
Lift your legs off the ground. Slowly bend your knees, pulling them towards your chest and back to the starting position. Repeat 15 times then change side. If you want to increase the intensity of the exercise: place the forearm on the ground.
Lie on the floor on your stomach with your hands resting behind your head, your elbows open and your knees bent.
Keeping your knees bent, raise your legs so your calves are parallel to the floor, then simulate pedaling. Continue for at least a minute.
If you want to increase the intensity (and the difficulty of the exercise), while you are pedaling you squeeze the abdomen, lift the shoulder blades from the ground as if you were performing an abdominal, and then bring the left elbow towards the bent right knee, alternating the movement with the other elbow / knee.
Repeat 10 times on each side.
Plank Hip twists
Place the forearms on the floor; bring the elbows under the shoulders and the feet to the same width as the hips. Raise your whole body and take a straight position with your back, imagining that you are creating a straight line from your feet to your head.
Actively support the core (abdominal and dorsal) and stay with the upper body straight. Move the sides by turning them from side to side, without touching the floor.
Repeat for 1 minute.
Lie on your side, place your forearm on the floor, making sure that your elbow is under your shoulder. Stretch your legs put your feet together and lift the lower part of your body from the ground.
Stay with your heels on the same hip line and your abdominal muscles to stabilize. To further stabilize the body, help by bringing the upper arm’s hand to rest in front of the chest.
Hold the position for 1 minute, and then change sides.
Torso rotation in a sitting position
Sit on the ground, in order to have the soles of your feet resting on the floor and your knees bent at 90 degrees. Bend your arms and put your palms together in front of your chest.
Lift and stretch your right leg towards each other and turn your torso to the right. Keep the back straight and the abdominal muscles contracted. Repeat for 15 times then change side.
If you want to increase the intensity of the exercise: lift the sole of the foot of the leg opposite the stretched one, or hold a weight in your hands.