EXERCISES FOR SLIM HIPS

The training is for those who want to have a beautiful and harmonic figure and predominantly need to put off weight in the hips area. At the same time the exercises influence the abdominal muscles and contribute to having a flat belly.

1. Working up: 8-10minutes.

2. Lie on your back and put your hands under the head. Bend your legs and raise them to the breasts. Stretch your legs slowly and return them to the initial state. Repeat 10-15 times.

3. Stand on your knees and hold the heels with your hands. Try to slacken the body backwards as near to the floor as possible. This exercise has to be done slowly. Gradually you will be able to reach the floor but be careful in the beginning. With help of your arms, return into the initial state. Repeat 10 times.

4. Lie on your back. Raise your legs perpendicularly. Without bending your knees, try to open them sideways as much as possible. Initially it can be hard, do not overwork, gradually the angle will grow to bigger and bigger. The exercise can result in traumas if you work too fast, so try to find the suitable pace. Speed is not the aim. Repeat 5-10 times.

5. Sit on a chair with a back, turn your face towards it and put your legs on both sides of the chair. Put your arms on the back. Lift your legs up and simultaneously open them sideways. Make three sessions with 15 repetitions.

6. Stand on your knees, gather the feet and sit on your legs. Put your hands on the knees. With an average pace sit and stand up. The back must stay straight, look right in front of you. Make 3 sessions with 15 repetitions each. Between the sessions get up from the floor and lightly move your legs with to and fro movements.

Not only this training will help you to shape and tighten up your thighs, but it will also move your spine without overworking it. The training must end with a 3-4 minute relaxation.