How to correct the shape of your hips with the help of diet and exercise

Ways to reduce hip volume

There are 4 main methods to effectively reduce hip size at home:

diet;
massage;
physical training;
shapewear.

Proper nutrition will help you avoid gaining extra pounds and stay in shape. The duration of the diet depends on the type of diet followed. This will allow you to lose excess weight in a short time. In order for the results to last, you should always adhere to proper nutrition.

Anti-cellulite massage is considered the simplest and most affordable way to reduce thighs. You need to use it regularly throughout your life in order to have elastic skin at any age.

Physical exercise is the most effective way to reduce hip size. It allows you to quickly get rid of extra pounds. You can bring your thighs into a toned state in a few months of hard training. To maintain the results obtained, it will be necessary to continue to lead an active lifestyle.

Shorts for weight loss will allow you to get rid of more fluid and toxins during training. Thanks to shorts, excess weight loss occurs faster, cellulite disappears and body contours become clearer.

Diet food

While adhering to dietary nutrition, you need to drink regularly and a lot (water with lemon and honey, still mineral water, green tea, weak rosehip infusion). Food is consumed in small portions 5 to 6 times a day. After 8 pm there is no need to eat.

The diet allows you to get rid of toxins, improve liver function, and speed up metabolism.

Fresh vegetables and fruits will improve bowel function. For their high-quality absorption, you need to adhere to the sequence of consumption: fruits should be eaten between main meals, and vegetables - immediately before meals. Cooking should be such that minerals and vitamins are preserved in maximum quantities - you can boil, steam or stew.

Smoked, fried and salty foods should be excluded from the diet. To quickly remove toxins, you need to include in your diet foods with a slight diuretic and laxative effect: plums, apricots, watermelon, melon.

When correcting hip volume, the following will be useful:

high fiber foods;
virgin sunflower oil;
olive oil;
seafood;
dietary meat (not fatty) - rabbit, lamb, chicken;
black bread with bran;
fresh fruits and vegetables;
dried fruits;
buckwheat and rice groats;
proteins - no more than 30 g per day;
honey or jam in small quantities;
ergotropic foods that promote a surge of strength: onions, garlic, pepper, ginger root.

Products prohibited during the diet:

foods high in fat;
sparkling sweet water;
bakery products and white bread;
mayonnaise;
conservation;
sugar;
potato;
pork.

Proper nutrition system

If you have full legs, the reasons may be due to excess body weight. It’s worth noting right away that not all diets are suitable for reducing thigh volume. It often happens that due to an incorrectly selected nutritional system, only one part of the body loses weight, while the unwanted fat layer remains in problem areas. Why are your legs fat and your body thin? The reason for the noticeable disproportion is not so much an excess of consumed calories as non-compliance with nutritional rules.

How to make your legs lose weight? It is necessary to choose the right diet that is effective for actively destroying the fat layer in the thighs and calves. What nutrition systems do experienced nutritionists recommend?

Seasonal

In the summer, this is one of the most effective diets. It involves eating large quantities of watermelons and melons for dinner, and also replaces snacks with juicy slices. With the help of these herbal products, excess fluid is perfectly removed.

Low protein

How to reduce the size of your legs? Try eliminating some proteins from your diet. Avoid eating pork, sour cream, ice cream, butter, and cream. Try to eat more seafood, vegetables and rice so that your body does not lack important amino acids.

Low carb

Forbid yourself from thinking about baked goods, cereals and certain fruits that contain excess carbohydrates. Make a diet of lean meats, poultry, dairy products, and vegetables.

It is very important to remember that you cannot go hungry! Fasting can have completely unpredictable consequences. Daily calorie intake should be at least 1200 kcal. Try to have your last meal no later than 18 hours, and before going to bed, drink a glass of plain yogurt or regular kefir to stimulate the body’s self-cleansing.

Diet for a week to reduce hips in volume

The daily calorie content of consumed foods should be no more than 2000 kcal per day. During the week you need to eat for breakfast: green apples, melons, grapes (several berries a day), you can drink green tea without sugar. A couple of times a week, toast with sour jam or one soft-boiled egg is acceptable.

For lunch, experts advise eating a vegetable salad with olive oil and lemon juice, meat (boiled chicken breast, rabbit) or grilled fish, and stewed vegetables. For dinner, the following are acceptable: buckwheat, boiled rice, stewed vegetables. Twice a week you can have a glass of green wine with dinner.

It is advisable to add asparagus, beans, broccoli, Brussels sprouts, and champignons to the menu. Cottage cheese, yogurt and kefir should have low fat content. You can add honey to tea. Such a varied menu will replenish the body with important microelements, vitamins and will allow you to effectively lose excess weight in the hip area.

How to reduce the volume of legs and hips?

To determine the scope of work for losing weight on your legs, examine your body. Tighten your buttocks and slightly pull back the fold of skin that has formed. What remains between your fingers is what you need to get rid of. Before you tackle the question of how to reduce the volume of your legs, you need to clearly understand that it is simply impossible to lose weight in parts. But you can easily improve the appearance of any specific area of the body using various measures - diets, targeted exercises.

As for reducing hips specifically, this can be done by reducing overall body weight. This happens when the caloric balance decreases - we spend more than we consume.

Therefore, the first step is to develop a balanced nutrition system:

Food magazine. This function can also be performed by a regular notepad, in which you will write down what you absorbed during the day;
Reducing calories. You need to reduce them slowly. The body will receive a signal that it is time to use the calories accumulated in problem areas;
Have breakfast! Most of the food consumed should be consumed in the morning;
Frequent snacking. It is better to eat many times a day, but in portions three times smaller than usual;
Low carb diet a couple of times a week. Transformations will happen faster if you deny yourself refined carbohydrates 2 times a week;
More vegetables and fruits. They contain many useful substances that help digest proteins faster and promote weight loss;
More water! If you are concerned about your appearance, then drink at least 1.5 liters of water per day.

In order for the hated volumes that muscles also add to begin to disappear effectively and quickly, you need to include aerobic exercise in your daily routine.

Exercise to reduce buttocks in a month

Swings back and up:

To do the exercise, you need to kneel down with your arms slightly bent at the elbows and lean on the floor. The gaze should be directed forward.
Resting on the forearms, the bent leg is raised up, held for a few seconds, and slowly lowered.
You need to perform 15-20 swings with each leg, keeping your back straight.

Leg swings lying on your side:

Starting position: lie on your side, stretch out your legs, rest your head on your hand.
Swings are performed with a straight leg, the maximum lift should not exceed 70°. You need to repeat the exercise with each leg 15-20 times.
To increase the load, hold your leg at the top point for a few seconds.

Knee Raise:

You need to lie on your stomach, with your knees bent (at right angles), your hips should be shoulder-width apart, and your shins pressed tightly together. The arms are placed above the head in a closed position, resting the forehead on them, the neck remains relaxed.
Inhaling air, raise your knees together. The lifting height should not be large - 10 cm.
As you exhale, return to the starting position. The upper body remains relaxed, only the abs, buttocks and thighs are tensed. Tension must be maintained in these parts of the body throughout the entire session.
It costs 20-30 lifts to complete.

Exercises to reduce leg size

Correcting the shape of your hips with exercises will allow you to learn how to reduce the volume of your legs in just a week.

Do the following simple exercises:

Squats. Perform 10-15 repetitions in 2 sets. Wall squats are an improved option. The difference with the classic one is that you need to press your back tightly against the wall and squat, maintaining a 90-degree angle at the knee;
Lunges with dumbbells. An excellent formative exercise, the ideal answer to the question of how to also reduce the size of the calves on the legs. It uses a large number of muscles. Perform 10-12 repetitions for each leg;
Side entrance to the platform. Step exercises strengthen the gluteal and calf muscles. As an auxiliary weight, you can take 2 kg dumbbells. Perform 2-3 approaches, each with 12-15 repetitions;
Single leg row. The exercise is done on straight legs. Do 2 sets, 10-15 reps each;
Lifting the body on the ball. You can use dumbbells for weights. Perform the exercise slowly, 3 sets. 10-20 times.

To achieve good results and reduce the size of your problem areas, exercise regularly, but do not overdo it. Follow safety precautions. Follow our advice, lead a healthy lifestyle and please yourself and those around you with your beautiful shape!

Exercises with a fitness ball

Exercises using a special ball will allow you to effectively develop and strengthen the muscles of the abs, thighs and buttocks. The exercises should be performed in several sets with a break of 30 seconds.

The most common and simple exercises are:

Squats with a fitball against a wall. For the exercise you will need a fitness ball and two dumbbells (from 2 to 5 kg). Starting position: stand straight with your feet shoulder-width apart, with your back pressed against the wall. Hands with dumbbells are lowered along the body. After taking a few steps with your feet forward, you need to sit down smoothly. During a squat, your legs should be parallel to the floor. It is important to press the ball well with your back and lift it with the strength of your buttocks to the starting position. Perform 2-3 sets of 12 times.
Swing your legs on a fitball. Lying on the floor, you need to put your shins on the ball, and raise your buttocks so that your body is straight. After this, you need to take turns raising and lowering your legs 20 times; after a break of 30 seconds, you can perform 1 more approach.
Gluteal bridge on a fitball. The ball must be fixed against the wall. After sitting on it, you need to lower yourself so that your buttocks and back rest on the ball, and your legs rest on your heels and are level. After this, you need to straighten your body by raising your buttocks, while bringing your shoulder blades together. It is worth staying for 3 seconds in this position and slowly lowering. In the starting position they are also delayed for 3 s. You need to repeat the exercise 12–15 times in 2 approaches.

Physical exercises for losing weight in the legs

To reduce leg size in a short time, you need to train daily. It is important to do a special set of exercises that does not require special time and material costs.

Exercises to lose weight in your legs in a week:

Do the grand plie exercise. To do this, you need to place your feet shoulder-width apart, with your toes turned outward. Then slowly lower yourself down as far as you can. In this case, you need to lower your pelvis and keep your arms in front of you. Repeat the exercise at least 15 times;
Stand up straight, pull your stomach in. With your legs apart, bend forward and move your straight leg back. Try to reach the floor with your hands. Repeat the exercise 15 times in three approaches;
Stand up straight and pull your tummy in. With your legs wide apart, slowly lift your straightened leg to the side, then place it crosswise at the back, squatting. When lifting a limb, try to maintain balance without leaning in the opposite direction. Perform the exercise 15 times in each direction;
Take a position as if doing push-ups from the floor. Place your hands under your shoulders. Press your leg towards your chest and move it back. At the same time, it is important not to bend in the lower back. Perform the plank exercise for each leg 15 times in three approaches;
Standing straight and drawing in your stomach, straighten your back and place your hands on your belt. Lunge forward with your knee at a 90-degree angle. Perform the exercise 15 times in three approaches for each limb.

The described exercises will help in a short time to reduce the volume of the hips and the entire surface of the thighs.

Bodyflex

Bodyflex is a system of breathing exercises that intensively enriches every cell of the body with oxygen. Thanks to this, metabolic processes go much better, the overall well-being of a person and his health improves.

Daily exercises of 15 minutes will help reduce the volume of any area of the lower extremities. On average, 20 minutes of body flex exercises can burn 50 – 100 calories.

Bodyflex exercises to reduce leg volume:

To lose weight in your thighs, it is recommended to perform the seiko exercise. Standing on all fours, lift your straightened right leg and move it to the side. Suck your stomach in and hold your breath. Then pull your leg forward for eight seconds. Having taken the initial position, breathe at a normal rhythm. It is recommended to do the exercise three times for each limb;
Sitting on the floor, spread your legs as wide as possible to the sides. Keeping your heels on the floor, pull your toes towards you. With your arms straight, you need to hold yourself on the floor behind your back. Having assumed the described position, perform the following breathing exercises: take a strong full breath, inhale through your mouth to the limit, exhale powerfully, hold your breath for 10 seconds, drawing in your tummy strongly. After this, place your hands in front of you and lean forward, leaning on the floor. Sliding your hands along the floor, try to bend down as low as possible. Having lowered yourself, hold your breath for 8 seconds and return to the starting position. The exercise must be repeated three times;
The cat exercise will not only help reduce the volume of your legs, but also improve digestion and tighten your stomach. Get on all fours and keep your arms straight. When you tilt your head, arch your back upward, hold your breath for 10 seconds and take the starting position.

Bodyflex gymnastics is easy to perform and does not require any special skills. You can do it yourself at home.

Aerobic exercise

Thanks to aerobic exercise, all tissues of the body are saturated with oxygen. Thanks to this, fat cells are destroyed and a person’s body weight is controlled. Therefore, it is recommended to run, jump, swim, and go to the gym. To lose weight in your legs, exercises on exercise machines should be selected by an instructor.

Among the aerobic exercises for losing weight on your legs, jumping rope and cycling are perfect:

If you haven’t picked up a jump rope for a long time, start jumping on two legs 30 times a day. Gradually increase the number of jumps. You can also change the training program - jump forward, backward, on one leg in turn, or on both at once. The maximum number of jumping ropes per day should not exceed 50 times;
Lying on your back, perform the “bicycle” exercise, simulating riding a bicycle. If possible, buy an exercise bike. It is recommended to exercise at a slow pace. But the best activity would be riding a real bike. Take a leisurely ride through the park, embankment or forest. Riding a bicycle allows you to improve blood circulation in your legs, reduces their volume, and also energizes you for the whole day, especially if you ride with friends.

Try to do aerobic exercise three times a week, and then you will always have slender and attractive legs.

Now you know how you can lose weight in your legs in a week. It is important not to abandon the achieved results, but to act further so that fat accumulations do not reappear on the limbs. Proper nutrition and a set of exercises will help make your legs slimmer and more beautiful in a short period of time.

Exercises with a rubber band

Leg extension in a lying position. You need to lie on your back and press your legs to your body. The feet need to be rested against a tourniquet, the edges of which are fixed in the hands. Exhaling air, the legs slowly straighten and remain in a straight position. As you inhale, return to the starting position. You need to repeat the exercise 15 times.
Taking your leg to the side. In the starting position, standing, you need to stand with your foot on the loop of the tourniquet. Its ends or the second loop are held by hand. Slowly you need to move your working leg to the side and lower it just as smoothly. The exercise is performed 10 times with each leg.
Taking the leg back. Starting position: standing, one part of the tourniquet is fixed with the supporting leg, the working leg is threaded into the loop. Feet are placed together. The exercise is performed smoothly. You need to take your working leg back, fix it for a few seconds, and return it to its original position. The exercise is performed 10 times on each leg.

You can't do without physical activity

Every girl dreams of making her legs slimmer. How to remove volume from your legs? You need to become a regular visitor to the gym or take up fitness. Qualified instructors will create an individual exercise program, the action of which will not be aimed at pumping up muscle mass, but at reducing bulk in problem areas. Regular training will give tremendous results!

What exercises are the most effective for reducing leg size?

Lie flat on your back, place your hands behind your head, bend your lower limbs at an angle at the knees. Raise your hips without lifting your upper torso and feet off the floor.
While standing, rest your shoulder blades and the back of your head against the wall, bend your knees and tense all your muscles. Maintain the tension for 1 minute.
Sit on the floor and spread your legs wide. Without lifting your limbs from the floor, stretch your toes towards you and lean your hands behind you. Then inhale and as you exhale, lower your head, place your upper limbs in front of you and stretch forward.
Stand straight, spread your legs shoulder-width apart, clasp your arms and raise them above your head. Leaning your body forward, squat down as low as possible, without relaxing or dropping your arms.
Standing on your right leg, reach your left knee towards your right shoulder. Then lower the leg and lift it again, turning it 90 degrees. Do this alternately for both legs.

How to make your hips smaller? Each exercise must be repeated 2-3 approaches 10-15 times. Having attended fitness classes several times, you can remember them well and practice at home. How to reduce the volume of legs and hips at home? Combine cardio exercise with a tailored diet and be patient. The result of working on your own body will pleasantly surprise you after 14-28 days.

A set of exercises for working out in the gym

Experts can advise you on how to reduce hip size in the gym. Among the huge variety, they highlight 3 of the most effective exercises that help give the hips the desired shape.

Such exercises include:

Hyperextension. Starting position: lie on your stomach on the machine, your calves resting on the roller. You can use a weighting agent. The back remains straight. From this position, bend forward at a slow pace. When lifting, the body should be in a straight line with the legs. You need to stay in this position for 2-3 seconds.
Deadlift. The legs are placed narrowly, their lower part touching the barbell. When lifting the barbell, you need to strain the muscles of the buttocks and thighs as much as possible. The movement occurs in the lower back; there is no need to strain the upper body. You need to do the exercise smoothly.
Squats with a barbell. Taking the barbell in your hands, your feet should be positioned wider than your shoulders, with your toes pointing outward. The back should be straight, slightly arched in the lumbar area. As you inhale, do a smooth squat with the pelvis moving back. Your knees should be in line with your toes. During the squat, the back remains straight, and the angle between the calves and thighs should be 85°. Return to the starting position as you exhale, straightening your legs.

Exercises to reduce leg volume

Remember - the main thing is to perform exercises in an aerobic style with low weight and high repetitions. Only in this case will the muscles dry out, while with strength loads with heavy weights the muscles will only grow, which will prevent you from reducing the volume of your legs.

Deep squats with a barbell

Barbell squats are one of the most famous and effective exercises that do an excellent job of toning the muscles of the buttocks and thighs. However, when doing squats, keep in mind that the technique of this exercise is not as simple as it seems, and therefore many often do it incorrectly.

For the exercise you will need a barbell and a power rack. At the beginning of the exercise, you need to stand between the racks and grab the barbell with an overhand grip slightly wider than shoulder level.

Place your feet shoulder-width apart and slightly turn them to the sides at 20-30 degrees. Make sure your back and legs are straight, but don't use your knees 100 percent.

Let's start the movement: bend your knees and lower your buttocks strictly back and down, simultaneously tilting your body about half a right angle.

Continue lowering until your thighs are parallel to the floor. After that, without holding your breath, tense your muscles and rise up. You can exhale at the moment when the most difficult part of the climb to the top is behind you.

The number of approaches is 3-4, the optimal number of repetitions is 15-20.

The basis of a safe technique is a straight back and heels on the floor. Only in this case will you reduce the risk of injury to zero.

Lunges with dumbbells

Another classic exercise that perfectly trains the gluteus maximus and quadriceps muscles. Unlike squats, lunges are easier, which makes them a fairly versatile exercise both in the gym and at home.

Take dumbbells in your hands and stand up straight, looking straight ahead.

Inhale and step forward with your right leg, bending it at the knee 90 degrees.

Push off with your right foot and return to the starting position.

Repeat the exercise with the other leg.

The number of approaches is 3, the optimal number of repetitions is 20-25.

Platform lift

If in previous exercises the load fell on the gluteal and thigh muscles, then in this one we will work the calf muscle. One of the most effective exercises for these purposes are descents and ascents on a platform, since they load the muscle at both the top and bottom points.

For the exercise you will need a platform, but at home you can get by with a step on the staircase.

Stand on the edge of the platform with your heels in the air.

Rise up onto your toes and pause briefly, then begin to lower yourself down.

Lower yourself to the lowest possible point, feel the stretch in your calf muscles and return to your previous position.

The optimal number of repetitions is about 30-35, and the number of sets is at least 4.

To make the exercise more difficult, you can pick up a couple of dumbbells.

Exercise with fitball

One of the most useful exercises for reducing the size of the legs, in particular for working the inner thighs. In the gym there is a special exercise machine for these purposes, but at home no one bothers you to use the most ordinary fitball. Sit on a chair and hold a fitball between your legs or do the exercise while lying down.

Tighten your inner thigh muscles and squeeze the exercise ball hard.

Pause and return to the starting position.

You need to repeat the exercise about 20-25 times, and there should be at least three approaches in total.

That's all the exercises for today! Don't forget to do them at least once a week, combined with aerobic exercise, which will help reduce body fat. We wish you success!

Massage

Massage is a fairly effective method for combating excess volume. You can periodically undergo a massage course in the salon. It includes 10 procedures. After the course, the skin becomes more elastic, the orange peel disappears, and the body acquires clearer outlines. The only contraindication to salon massage is considered to be weak blood vessels.

For a more visible result, massage can be combined with water aerobics, other physical exercises and diet.

LPG massage

A type of hardware cosmetology aimed at body correction. This method allows you to get rid of cellulite, fat deposits, and improve the condition of your skin. Massage involves 10-15 procedures every 1-2 days. After the course, to maintain the result, you should undergo 1 more procedure every month.

This type of massage is not suitable for people with:

benign formations on the skin;
skin diseases of any origin;
hernia in the groin, lower back or thigh;
inflammation of lymphatic vessels and nodes;
phlebitis or thrombophlebitis;
epilepsy;
endocrine diseases;
hemophilia.

In addition to the above cases, such massage is contraindicated for women during pregnancy, after liposuction and during menstruation.

LPG massage gives good results in combination with mesotherapy. Mesococktails should be administered immediately after the massage.

Wraps

With the help of a wrap, you can reduce the volume in the hips - this method is not very suitable as the main option for combating excess weight. But in combination with massage and physical activity, it gives excellent results. Wraps help improve skin condition and get rid of cellulite.

The following active components are used for wrapping in the salon:

essential oils;
healing clay;
plant extracts;
seaweed;
sea salt;
special compositions for wrapping.

There are several ways to perform the procedure: hot wrap, cold, contrast and isothermal (wraps whose temperature corresponds to body temperature).

The effect of the wrap will be better if you visit a sauna or bathhouse before the procedure. It should be done 2 hours after eating. The process takes from 1 to 2 hours. After wrapping, sugaring, mesotherapy, and injections are contraindicated. Course duration is 5-15 procedures.

For wrapping at home, you can use the following recipes:

100 g honey, 2 tbsp. burdock oil, 3-5 drops of lemon essential oil.
Black clay – 2 tbsp. (diluted with water to form thick sour cream), 1 tsp. dry mustard, 1 tsp. honey
1 tbsp. yellow clay (slightly diluted with water), 1 tbsp. freshly brewed coffee grounds, orange essential oil – 5 drops.

For convenience, you can purchase special mixtures in ready-made form:

Natura Siberica - warm body wrap.
Cold wrap Mixit.
"Modeling silhouette" production;
Cold wrap Guam.

Before wrapping, you can make a thigh scrub at home using 2 tbsp. salt and 2 tbsp. honey Massage the skin for 5 minutes. will increase blood flow and improve results. After applying the mixture to the skin, you need to cover the body with film, put on warm pants and wait 40-60 minutes. If you do physical exercise or dance at this time, the effect will be better.

Mesodissolution

The method is considered one of the most effective and involves the introduction of lipolytic drugs into adipose tissue. The procedure allows you to effectively break down fat cells, after which they are excreted with lymph. The skin is tightened and cellulite disappears.

After completing the course, the volume of the thighs decreases by 4-10 cm. The duration of the course depends on the amount of fat deposits. It can last from 7 to 10 sessions. The procedure is performed once every 10 days.

Indications for mesodissolution are cellulite and excess weight.

Contraindications:

pregnancy, breastfeeding;
diseases of the nervous system, including epilepsy;
disruption of the cardiovascular and endocrine systems;
renal failure;
allergy to injection components.

If you maintain a healthy lifestyle, physical activity, a balanced diet and follow all medical recommendations, the result after mesodissolution lasts a long time.

Liposuction

The procedure is a vacuum removal of fat from the area of its accumulation to correct body contours. In order for the results to last longer, you need to do physical exercises (you need to start them no earlier than 1 month after the procedure) and adhere to a low-salt diet.

Before the procedure you need to carefully prepare:

to be healthy;
get tested;
Quit smoking 2 weeks before the procedure and abstain from smoking for 3 weeks after it.

Liposuction is a one-time procedure. This is a full-fledged operation using local anesthesia. After it, they stay in the hospital for 1-3 days. For a duration of 1 – 1.5 months. Be sure to wear compression garments. It is not advisable to become pregnant for the next six months after the operation.

Contraindications:

pregnancy;
obesity caused by endocrine disorders;
chronic somatic diseases in severe form;
low skin elasticity.

Expert advice: how to reduce hip volume after childbirth

After childbirth, women lose their shape. In order to quickly return to the previous contours, you need to perform physical exercises, combining them with cardio exercises. Experts recommend running and cycling.

It is important to take care of the skin in problem areas, take vitamins and eat a healthy diet, excluding high-calorie foods. A few days after giving birth, you need to start wearing shapewear as this will reduce the volume of your hips and abdomen, and also prevent sagging skin.

How to get back into shape after childbirth?

Physical activity will help you get your figure in order after childbirth. We have made for you a selection of the most effective and easy to perform exercises.

Lunges

We put our feet together and clasp our hands around the waist. We lunge forward with our legs (10 times each). After a few days, you can increase the load by using dumbbells of different weights.
At each lunge, we pause a short time and slowly spread our arms with dumbbells to the sides. During the delay, you need to perform 4 body tilts.
We complete the exercise cycle by fixing the body tilt during a lunge for 8 counts. We do the same with the other leg.

Exercises to reduce hip size

We lie on our backs and raise our left and right legs. It is very important that your legs are straight.
We sit on our knees and straighten our back. We begin to lower and raise the buttocks for 8-10 counts. They should touch your heels.
We stand with our backs to the wall. Place the ball between your back and the wall. We press him with the lower back. Performs squats. We lower ourselves until our knees form a right angle. Hold the ball while counting to 15.

Exercise to reduce buttocks

We sit on the floor and straighten our back. We bend one leg at the knee and place it in front of us, the other behind our back.
We open the leg behind our back from the floor and bring it parallel to it. We do 5-10 leg swings. The range of movement should be small.
We change the position of the legs and do the same.

It will not be possible to quickly restore your previous shape after childbirth with proper nutrition and exercise. Aerobic exercise is also necessary. They will strengthen the cardiovascular system and get rid of fat in the shortest possible time.

Let's list the types of aerobic exercise:

Swimming in the pool;
Dances (Latin American, modern, ballroom);
Skiing and skating;
Race walking;
Aerobics and its varieties;
Exercises on home exercise equipment (stepper, treadmill, elliptical and others);
A ride on the bicycle;
Jumping rope.

Choose what you like and conduct classes at least 2-3 times a week. Results in the form of weight loss and reduction in body volume will not take long to arrive.