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How to reduce thighs and hips in 7 days
1.
Medicine ball over head:
·
Hold the medicine ball with both
hands and keep it near the stomach.
·
Hands should be raised above the
head.
·
Keep the hands close to the ears.
·
Now, the body to the left side and
straighten it.
·
Elbow joints should not bend while
bending.
·
Do this 3times continuously.
Benefits:
·
A good workout from upper to lower
body, especially hip muscles and quads, glutes in the thigh and calves in the
rear leg.
·
The whole body will become stronger.
2.
Static lunges:
·
Stand in a split-stance position with
the feet hip-width apart and one foot in front of the other. Your back heel
will be off of the ground.
·
Lower yourself toward the ground by
bending the knees to a 90-degree angle.
·
Initiating the movement from the
glutes and then firing into the quadriceps to straighten the knee, push into
both feet and return to the upright position.
·
Do the same for both legs 10times
each.
Benefits:
·
Dissolves and reduces unwanted fat in
front thigh and back, hip area.
3.
Standing leg rotation:
·
Stand straight and clasp the hands
behind the back.
·
Inhale and lift the right leg
slightly.
·
Exhale out completely and with
another inhalation begin to rotate the right leg in clockwise direction 4times
and counterclockwise direction 4times.
·
Do the same for the left leg. Do 10
repetitions for both legs.
Benefits:
·
It’s a hip and thigh workout.
·
It dissolves the fat in the waist
area.
·
It also strengthens the lateral and
inner thigh muscles.
4.
Swiss ball squats:
·
The ball should be against the wall
and resting on the lower back while in a standing position. If it’s placed too
high or too low, it will likely roll right out of position and could lead to
injury.
·
To avoid falling forward, make sure
to place the feet in front of you when you are in the starting position.
However, starting out with the feet anywhere from 1 to 2 feet out in front of
you is about average for most people.
·
The ball should naturally roll along
the back as you squat, and be at or near the upper back when you are as low as you
should go, which is when the thighs are parallel to the floor.
·
While allowing the ball to guide the
movement again, start to stand back up, slowly. If you are doing it right, the
ball should be in your lower back again when you are back to your starting
position. These steps should be repeated about 10times.
Benefits:
·
It reduces the fat in the front
thigh, back thigh and back side muscles and strengthens the muscles.
5.
Standing free side bends:
·
Stand straight.
·
The right hand should be folded and placed
on the back of the head.
·
The left hand should be folded and
placed on the lower back.
·
Now raise the right leg to the side
as much as possible and at the same time, bend the upper body and after a few
seconds, return to the old position.
·
Do the same for the left leg. Do
10-12 repetitions for both legs.
Benefits:
·
Reduces the fat around the hips and
flanks.
·
Strengthens the muscles in this area.
6. Squad holding workouts:
·
Stand with feet shoulder-width apart,
and feet turned out slightly for comfort. Engage the core and set the
shoulders.
·
Raise the arms in front of the chest
and slowly squat down, pushing the knees outwards, so they remain over the
toes.
·
Squat until the hip crease is below
knee level and keep the arms in front for balance and stability.
·
Hold this position for a while,
ensuring that you continue to breathe comfortably.
·
Do this 10to20 times.
Benefits:
·
Muscles in the hip and thigh area will
decrease.
·
If you do this exercise in the
morning, you will feel energetic throughout the day.
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