Exercise - Disorders
It is better to do with a small lift. Starting position (IPP): Take a step with your right foot forward, your knees are soft, the muscles of the press are strained, your back is even. Hands on the belt. On inhaling, bending the legs in the knees, leaning with the right heel to the floor, to lower, while not touching the left knee of the floor, at the bottom point - knees at an angle of 90 degrees. On an exhalation, rise in and out. n. Change the position of the legs. Quantity: 2-3 sets for each leg for 10-15 repetitions.
Exercise - Slopes
I. p .: as in exercise 1. On the inspiration, lean forward as low as possible (bending the body in the pelvic region), the back is even. Press strained. On exhalation, straining the muscles of the legs and buttocks, rise, returning to and. Number of: 2-3 approaches 10-12 repetitions.
Exercise - Semicircle by foot
I. p .: stand on all fours, the emphasis should be on the palm and knees, knees just under the basin. Pull one leg back, touch the toe of the floor, raise your leg with an exhalation, draw a semicircle in the air, touch with the toe of the floor on the side of the body, do not relax the muscles of the press, keep your back straight. Come back in and out. n. Do the same with the other leg. Quantity: 2-3 sets of 12-20 repetitions (you can use different equipment - weighting agents, rubber shock absorbers).
Exercise - Squats
I. p .: Stand up straight, legs wide on the thighs, the muscles of the abdomen are tense, the shoulder blades are brought together, the back is straight. On inspiration, bend your knees to the right angle, while taking the pelvis back (as if you want to sit on the low chair behind you), on exhalation, return to and. Number: 2-3 sets of 10-15 repetitions (for greater efficiency, you can use different equipment - for example, weighting agents for hands or dumbbells).
Exercise - Hip Hop
I. p .: lying on his side, the angle between his legs and body is 120-150 degrees! Strain the muscles of the press and, holding them in this position, on exhalation, lift the straight leg as much as possible upwards, on the inhalation lower. Quantity: 2-3 sets of 15-20 repetitions for each leg.
Exercise - Heel Bumps
I. p .: lying on stomach, forehead on palms, hips pressed to the floor, legs straight, shoulder-width apart. Raise your hips over the floor and make 10-30 strokes with your heels against each other. For the first 5 blows, we breathe in, the second 5 - exhale. Then bend your knees and try to get your heels up to your buttocks. Come back in and out. Number of: 2-3 approaches.
Exercise - Small Circles with Knees
IP: as in exercise 5. Raise your left leg up. Draw it in the air 5 small circles first clockwise, then against. Buttocks and the press are strained, the back is straight. Start the circle on inspiration, finish with the exhalation. Quantity: 1 -2 approaches.
Exercise - Pelvic Extraction
I. p .: lying on his back, hands along the body, heels on the floor, as close as possible to the buttocks. On exhalation, pushing the heels off the floor, push the pelvis upward as much as possible, straining the buttocks, then lowering the buttocks on the inspiration, without touching the floor! For complication, you can alternately perform 8-10 repetitions with one leg. Quantity: 2-3 sets of 12-15 repetitions.
Exercise - Pistol
I. p .: Stand up straight, right foot support, left stretched forward. On the breath, bend the supporting leg in the knee and stretch your palms to the toe of the elongated leg on exhalation, return to and. Number: 2 sets of 8-10 repetitions for each leg.
Exercise - Reverse Strap
I. p .: lying on the back, resting on the heels and palms, face up. Stretch out in one straight line from the feet to the top, strain the muscles of the abdomen and buttocks, do not slack in the lower back. Keep the static tension of the muscles. Quantity: 1 -2 approaches, hold from 30 seconds to 1.5 minutes.
Exercise - Lifting the hips
I. p .: lying on the stomach, forehead on the palms, the pelvis is firmly pressed to the floor, the leg is bent at the angle of 90 degrees, the hips and buttocks are strained. On exhalation, lift the hips as high as possible above the floor, lower them with inhalation, without relaxing the buttocks. Quantity: 2-3 sets of 15-20 repetitions.
Exercise - "Walking" on the buttocks
I.p .: sitting on the floor, legs stretched, the back is even. Straining the buttocks, "step forward" alternately in each buttock, 2-3 meters forward and 2-3 meters back. Quantity: 2-3 sets, the rate of breathing is arbitrary. We hope you have helped the exercises to reduce the volume of the hips and you have become the most attractive.