Everyone wants to have a slim and smart physique. To achieve this, one must do regular exercises and control his / her diet. The idea behind every workout and diet control plan is to strengthen the muscles and avoid accumulation of fats in different parts of the body. Belly and hips are very sensitive parts of our body when it comes to the accumulation of fats.
Hips are always prone to fat accumulation, women being more vulnerable. But without a decently carved hip area, you cannot be considered as a smart and slim personality. So, if you want to be slim, working on your hips is much more important. Here we are giving you some very useful hips exercises.
One Leg Raise – Side Wise
Raising your leg while laying down on the floor on one side, is the best and the basic exercise for burning fats on hips. To do this exercise, you need to lie down on one side of the body, on the floor or exercise mat. With your arm, firmly placed on the floor, rest your head on the palm. In this position, your head must be slightly above the line of your body. Legs must remain straight and be touching each other. Now raise the upper leg above your body; leg should remain straight.
After holding the leg in raised position for a few seconds, bring it down, closer to the other leg but ensure not to touch it with another leg. Then again raise the leg and bring down. Repeat for 10-15 times. Now change your posture and lie down on other side and raise the other leg for 10-15 times. Doing 3-5 sets of this exercise in a day is quite sufficient to reduce the fats on hips.
Two Leg Raise – Side Wise
Just like the above exercise, lie down on one side on the exercise mat. But contrary to the previous exercise, here you need to raise both the legs at one time, instead of raising one leg.
Lying on the floor in above position, firmly hold both your legs together. Keeping the legs straight and touching with each other, raise both the legs upwards towards the roof. Now bring down the legs towards the floor but do not touch the floor; instead keep them slightly above the floor.
To begin with, you may feel it difficult to raise both legs together but once you are accustomed, the things will be much easier. Never over-try; remain within your limits and gradually go to the extreme. Repeat for 10-15 times in 3-4 sets, a day.
Leg Raise While Lying Downwards
This is also a useful exercise for achieving slimmer hips. However, doing this exercise is somewhat difficult but you will be acquainted with it with the passage of time. Lie down on the ground with face down. Shift the body weight on your elbows and palms. Straighten up your arms so that your body should be raised above the ground, but the back should remain straight without any bend.
While remaining in this posture, raise one leg towards the roof. Now bring down the leg but do not touch the floor. Repeat for 10 times and then do the same with another leg. 3-4 sets of 10 repetitions a day are sufficient.
Lifting Of Hips
This is another exercise which is very good for slimming the hips. Lie down on the exercise mat with face up and back completely touching the mat. Ensure to keep the back straight. Now bring the feet towards your hips, thus bending the knees up to an angle of 90 degrees with the floor.
Keeping the knees in this angle, raise up your hips from the floor towards the roof, ensuring that the back should not be bent. However, be careful not to damage your backbone. Feet must remain anchored on the floor, without any movement.
Now bring down the hips towards the floor but do not touch with the floor; hips should remain slightly above the ground. Repeat this raise and lowering of hips for 10-15 times. Take a little rest and repeat the same exercise. You may do 3-4 sets of 10-15 repetitions in a day.
Dumbbells Or Barbells
Next exercise for slim hips is done with dumbbells or barbells, however mostly recommended to do it with dumbbells. Standing on the floor in an upright position, hold dumbbells of appropriate weight in both your hands. Weight should be minimum to start with and should be increased gradually as per your convenience level. Legs should be straight and separated a little from each other.
Now bend the knees and move one foot ahead of the other. Bend the knees to the maximum possible without hurting your muscles, so as to bring closer to the floor. Hold here for a couple of seconds and return to original posture. Make sure to keep the arms straight downwards, holding the dumbbells. Do 3 – 4 sets of 10-15 repetitions in a day.
- To get immediate and better results on slimming your hips, mix the above exercise with cardio exercises. Running or cycling are the best options.
- Daily workout of half an hour should be scheduled for 4-5 days a week.
- Diet control also plays the vital role in slimming your hips. Follow a recommended diet plan; consult some good nutritionist for this.
- Increase water intake to keep yourself well hydrated.
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