How to Reduce Hips
Squats are an effective exercise for strengthening and toning hips, which is a way to reduce the size of hips. While different types of squats can be used, the basic technique for executing each type is the same. To alternate your routine, add weights and increase the number of repetitions you perform with each set. Add sets of lunges and you’ll see a reduction in hip size within six weeks, which is the typical time it takes for any exercise to deliver results.
Instructions
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Squats
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1
Stand with your toes firmly planted on the ground and your ankles straight ahead.
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2
Maintain strong posture. Keep your back in a straight position with a slight curve in your lower back. The position must feel natural and require no physical strain.
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3
Perform a squat. Squat down as if you were about to sit in a chair. At the point when you normally would seat yourself, though, raise your body to a complete standing position. The rule is to bend at the knees but not to extend the body forward beyond your ankles. The angle of your thighs must be less than 90 degrees to execute a correct squat. Perform three sets of 25 repetitions. Add or decrease the number of repetitions as needed.
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4
Combine squats with 30 minutes of cardiovascular exercise and a healthy diet. This will produce the best results. Examples of cardiovascular exercise include running, biking or swimming three to five times per week.
Lunges
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5
Stand with a dumbbell in each hand. Let your hands fall to your sides.
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6
Start a lunge. Lift one leg as if you were about to take a step forward. Bend the leg at the knee and follow through with the step. Form is important; keep a distance of about 2 to 2 ½ feet between both feet. Keep your front shin at a 90-degree angle to the ground.
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7
Push all the way down until your lowermost knee nearly reaches the ground. Practice in front of a mirror until you get a feel for how far you can go before touching the ground.
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8
Push your lower body upward. This completes the lunge.
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9
Execute a lunge with your other leg. Keep your back straight with each repetition.
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1
Tips & Warnings
Work with a personal trainer to strengthen your form.
Grip the appropriate weight in each hand to perform each set of lunges and/or squats.
Don't strain your hips, thighs or legs.
