There are several hip reduction movements you can do to get small and slim hips. Now, what are the moves? Check out the explanation through the following description.
Accumulation of fat on the hips or buttocks may reduce your confidence. Especially if you want to wear tight clothes or pants. To reduce this fat pile, you can do various exercises aimed at reducing lower body fat.
Variety of Movements to Shrink Hips
To shrink your hips, you can try doing some of the following movements and exercises:
1. Squat
Squat is one of the movements used to train and tighten the muscles of the hips, buttocks, thighs, and calves. The method is as follows:
- Stand straight with your feet shoulder-width apart.
- Extend both arms forward, may be intertwined in front of the chest or straight out in front. Don't forget to tighten your stomach muscles and take a deep breath.
- Bend your legs and push your buttocks back as if you were going to sit, until your thighs and buttocks are at knee level. Keep your back and shoulders straight and all feet on the floor.
- Hold this position briefly, then return to standing straight.
- 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 squat jump, squats with additional load, as well as wall sits.
Wall sites similar to squats normal, but in this movement, the waist to the back is against the wall. So, you are like sitting on a bench without legs.
2. Lunges
Similar to squats, lunges focus on toning the buttocks, hips, and thighs. This movement has many variations, and one of them is the following variations:
- Stand straight with your feet slightly wider than your shoulders, and keep your stomach tight.
- Bend the right leg while pointing the 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 standing straight on your right leg. Then, do the same movement on the left leg.
- Repeat side lunges right and left alternately 12-16 times in one session.
3. Go up and down stairs
Climbing stairs can help burn about three times as many calories as walking, so this exercise is often done to burn overall body fat, including fat in the hips.
Going up and down stairs also helps strengthen your hip and butt muscles. You can start with a warm-up, then continue up and down stairs for 5 minutes.
4. Lifting the leg (leg raise)
Now, This one movement can be done while lying down. you know. Of several ways to do leg raise, variation side-lying leg rise called more useful for shaping the hips. Here's how to do it:
- Lie on your side to the right (right body below). Legs straight.
- Slowly raise your left leg as high as you can. Keep your abs and hips steady and your legs straight.
- Hold this position for 2-5 seconds, then slowly lower your left leg back to its original position.
- Repeat this movement 10 times on each side of the body.
This movement will make the muscles of the thighs and hips become tighter and leaner.
5. HIIT workouts (high-intensity interval training)
HIIT workouts are sessions of fast (intense) cardio movement that are paused. So, when doing HIIT, alternate fast-paced movements with slow-paced movements.
The movements in HIIT exercises can vary. To shape the hips, you can try squat jump for 30-90 seconds, followed by a leisurely walk of the same duration, then back squat jump. HIIT workouts can burn more fat and faster.
Shrinking the hips is not an easy thing. Various exercises and movements to shrink the hips as described above must be done regularly. But keep in mind, that the above movements will not change the original 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. yes. Especially if you have certain medical conditions.