These are exercises that you can do at home! In fact, they are recommended if you do not have the time (or desire) for a gym. So this set of exercises can be done at home, because it does not require much space and also does not take time, so, no excuses!
Today, all people are affected by the image imposed by the mass media. But still, what you need to know is that all women are beautiful, regardless of the size of the clothes they wear and beauty is not in weight and height, beauty is in your inner feelings. That’s exactly the best advice you can give despite all the stereotypes and socially approved images of the media.
However, this does not mean that you should not make any changes to your form by using a healthy lifestyle and exercise.
That’s why we will tell you how to get rid of the hips of the hips dips and with these exercises, you will develop your muscles, the shape of your lower part will change and you will look rounder, and thus more feminine.
-Side leg lifting.
You need to use this exercises to warm up and you just do your best to switch off your knees and to keep legs straight.
-Donkey back kicks for hip biceps.
You need to pull your toe to yourself (flex feet position). And then you need to lift your legs one by one really slowly.
-Squats.
You need to make sure to put your feels as wide, as your shoulders. And then twist your toes and that will make your inner things work as well.
1. SIDE PLANK HIP LIFT
To start this exercise you need to lay down on your side so that only your forearm and the side of your foot are touching the ground and then to make your body into a straight line (side plank position). Then you need to bend at the waist and lower your hip towards the ground and then back up again and next to repeat for the desired amount of repetitions and then switch sides.
2. IN & OUT SQUAT
To do this exercise first you need to stand straight with your feet together and hands by your side and then to jump up. And then you need to spread your feet, bend your knees pressing your hips back, and open your arms and next push through the hills to jump back up. And then bring both hands together above your head and repeat until the set is complete.
3. PILATES SWIMMING
First, you need to lay down flat on your stomach with your arms up over your head and you need to pull your abs in tight. Then you need to raise your lower legs and upper body up off the ground and only your thighs and abs should be touching the ground, so next, you need to pulse your arms. And then legs up and down. Next, you need to move your right arm and left leg together and your left arm and right leg together and then alternate them back and forth for the desired amount of time.
4. CURTSY LUNGE
So, standing with a braced core and flat back you need to bring your hands together at chest height and then position your feet to hip-width. Next beginning with the right foot, step backward and across your left foot and then simultaneously, bend the left knee and drop it towards the ground. Next, you need to stop when the front right knee is parallel with the ground and then push off the ground with your right foot. And then return to the starting position.
5. SQUATS
You need to place your feet at shoulder width apart while keeping your chest up and your abdominals braced and then you need to begin the movement by swinging your arms up towards your shoulders. And then at the same time, you need to bend the knees and drive your hips back like you’re sitting in a chair. Next, once your upper thighs are parallel with the ground you need to take pause and then drive your hips forward to.
6. CLAMS
For this exercise, you need a mat or comfortable surface and you need to lie on your left side and then to place your left hand behind your head while placing your right hand across your body. Next, you need to bend your stacked knees so that your feet are behind you and then to begin the movement by lifting the left knee up while keeping the feet together. And then make a pause at the top of the movement. And then slowly lower your left knee down to the starting position.
7. DUMBBELL STEP-UPS
To do this exercise you need to place a bench in front of you and to hold a pair of PLA cells and stand to face the bench. Then you need to brace your core and keep your gaze straight ahead and then bring your right knee up and step up on to the bench. Next place all of the effort in your right leg and then bring your body up into a standing position on the bench and slowly lower yourself to the starting position and switch legs.
8. BIRD-DOG
First, you need to get into a plank position. That’s with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart and then your body should form a straight line from your shoulders to your ankles. Your core should be braced. Then keeping your hips parallel to the floor you need to squeeze your glutes to raise your right foot a few inches into the air and then hold for two seconds and then lower your foot. So, that’s one rep.
