When it comes to losing fat and toning muscles, especially in the hips, the right combination of food balancing and exercise can make all the difference. Unfortunately when the body needs energy, it draws it from the whole body and not just from the saddlebags. The key? Target exercise and eat better. Let yourself be guided with our tips for losing hips and firming up effectively.
Maybe you have had enough of your saddlebags or you just want to sculpt your figure and hips. This user guide explains how to lose hips. Reducing the fat mass and toning up a part of the body over the long term is done in large part thanks to a good diet and therefore an improvement in one’s lifestyle. By combining a morewith a good exercise program, you have both bases to achieve your goal.
Regarding sport, it is about mobilizing the areas to be firmed by building muscles: whether it is the love handles to slim the waist, or the sides of the buttocks and thighs to tone the hips, you can take the upper hand and declare war on softness.
Here is a workout program to work the glutes, especially the lateral muscles, thighs and even the abdominals. This program will help you strengthen, reduce your hip size, burn calories if you’re serious about it, and maybe even improve your endurance.
do not forget to perform stretching exercises to stimulate the elasticity of the muscles and promote joint mobility. Stretching exercises are a good way to maintain good muscle balance and good stature.
Special hip squats
The squat is the ideal exercise for maintaining a versatile activity that targets many muscles in the lower body. No dumbbells are needed, you can do squats with your body weight alone. To make the exercise more difficult, you can use elastic bands to increase resistance.
How to have good posture for squats?
Before starting your squats, remember that while standing and during the descent, your body weight should be placed on your heels and not on your tiptoes. You should be able to move your toes. It is important to respect this posture to avoid hurting yourself and to work the right muscle.
To perform this exercise:
- Stand with your feet apart a little beyond hip width.
- With your torso forward and eyes facing forward, take a big step to the right and squat down.
- Lower your body until the right thigh is parallel to the ground.
- Take a break.
- Then push off with the left foot and return to the center to your starting position.
- this movement, 12 to 16 times in a row. Is the movement easy to perform? Use an extension rubber band to intensify the exercise and burn more calories!
Stair Training: A Way to Lose Hips
Climbing stairs is an easy way to tone your glutes and hips, while keeping your heart and lungs healthy . This increases muscle strength and tone in the buttocks and upper legs. There are different ways to exercise these muscles:
- Using the stair master, a device in the gym that simulates climbing the stairs of a staircase. The exercise involves the quadriceps, calves, buttocks and the back of the thigh. Do not forget to tighten your stomach during the exercises to work your abdominals and maintain good posture.
- At home, go up and down the stairs several times to the side. If you really want to increase the effort, try a squat position as well. So, does it sting? 50 walks, 3 times a day is a good start!
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Rock climbing can provide other health benefits as well. The whole body is used, but some muscles are strengthened more than others. Climbing allows you to work the quadriceps (abs, thighs) and the triceps sural (calves).
Step-up to work the muscles of the lower body
The exercises with a step are used to work the muscles of the buttocks, hips and thighs. And who says intense muscle work, also says effect on fat cells since muscle training will burn calories and help lose fat. By performing this sporting exercise, you will also be able to improve your balance and your stability, the famous proprioception.
- Stand with your feet about hip-width apart in front of a bench or step at knee height, with a dumbbell in each hand.
- Step onto the bench with your right foot and raise your left knee while holding the weights in your hands, arms relaxed at your sides (you will then accompany the movement with the arms extended in front of the bust).
- Lower the left leg back off the bench.
- Perform 10 to 15 reps, starting with the right leg, then switch and do the same number of reps starting with the left leg.
- Do 2 to 3 sets on each side.
The oblique coated sheathing
The sheathing lying oblique is an exercise in isolation strengthens and tones the abdominal side but also the hips. Isolation exercises in strength training involve a single joint and a limited number of muscle groups, but more in depth.
To perform this exercise:
- Lie on the floor on an exercise mat on your right side. Be careful not to slouch: a hand in front of your stomach can help you.
- Slowly raise the upper leg (left leg) as high as possible. Keep the feet flex forward.
- Pause at the top, then slowly lower your leg back to the starting position.
- Keep your pelvis stable by sheathing your belly.
- Repeat 10 times on each side.
Back sheathing for the entire abdominal belt in addition to the legs
Back sheathing is effective in toning the muscles of the lower back, glutes, thighs and abdominals. The exercise requires good support and works alignment. Adding a resistance band around your knees adds additional difficulty to the movement.
Your 5 special keys to healthy eating for weight loss
- When it comes to losing or stabilizing weight, and also losing weight in the hips, a healthy diet plays an essential role. Better than a temporary diet, a balanced diet appears to be the key to good health and a body in which you feel good.
- Follow a nutritional program that gives pride of place to whole foods, regardless of the food group. They help lower the glycemic index and make the feeling of fullness last.
- Watch your protein intake, which is essential for your muscle mass. Be careful, however, not to fall into the high protein diet, which is rather harmful to health.
- Avoid foods and drinks containing added sugars.
- Observe and adjust the size of your portions. Few fries or melted cheese, lots of vegetables, fruits and vegetables, raw and cooked.
- Finally, and this is decisive: you need to consume fewer calories than you burn each day to be able to better control your weight. However, do not fall into the
And finally, essential: Staying hydrated is the best way to eliminate toxins and stimulate the metabolism. Drink at least two liters of water or unsweetened herbal tea per day. Stop sugary drinks, sodas, and moderate your coffee and tea consumption. Avoid alcohol as much as possible.
After several weeks, you will probably notice changes in your weight, your well-being and your skin. You can also add herbs, lemon or even cucumber to your water to make the taste more refreshing.