Watch without SMS and registration: 8 best exercises from a trainer to help reduce hip size

There are so many exercises for the outer and inner thighs and buttocks that it is quite difficult to choose a few of the most effective on your own. Therefore, we give the floor to Valeria Semchenkova, trainer of the PMP monostudio network. Below, we will talk about the eight best exercises to reduce the volume of the thighs and show you how to do them correctly.

One of the most common problems faced by even those who are not overweight is “ears” on the hips. Getting rid of them with a dry brush massage or conspiracies will not work, as they are the result of weakness of the gluteal muscles and stiffness of the tendons. The only sure way to prevent their occurrence is to strengthen the muscles of the lower extremities. The following exercises will help with this.

myofascial relaxation

You can start our little workout with myofascial relaxation of the foot, thigh and hip muscles using special balls and massage rollers.

If you don’t have a massage roller, use a tennis ball.

Roll the MFR roller on the feet, lower legs, thighs (especially the sides), and hips.

Simultaneous manual action on both muscles and connective tissue will relax the myofascial structures.

After the massage, you can move on to a small set of exercises that help you feel the work of the muscles of the hips, thighs and the whole body.

Repeat each exercise 15 times, one after the other, for 2-3 circles.

gluteal bridge

Starting position: lying on the floor, legs bent at the knees, feet pressed to the floor. Raise your hips so that your body forms a straight line from your shoulders to your knees. Hold for 5 seconds and then lower yourself back to the starting position.

One leg squat (lounge)

Starting position: standing, one leg in front and the other behind, about 60-90 cm at the width of the pelvis. Important: Do not put your feet narrow. You can hold the support with your hand.

From this position, we squat at a 90-degree angle at the knee and hip joints and, after a pause, return to the starting position. First, we do all the repetitions without weights, honing the technique, then you can add weights according to the sensations.

Tilt on one leg

Starting position: feet hip-width apart. We lift one leg back and, stretching both arms forward, bend forward on the supporting leg so that the body forms a straight line. We keep our back straight, the press is tense, the supporting leg can be slightly bent at the knee, we return to the starting position, stretching the abdominal muscles. We do 15 repetitions on one leg, then on the other.

clam

Starting position: lying on the left side, legs bent 45 degrees at the hip and knee joint, knees and heels together. Keeping your heels together, raise your right knee as high as possible. Pause and take a starting position. We do not tear off the left leg from the ground. Switch sides and repeat the approach.

Abduction of the leg, side lying

Starting position: lying on the left side. The head lies on the left arm bent at the elbow. Having fixed the position of the body, we raise the right leg as high as possible, trying to return the heel to the ceiling and smoothly lower it down. The leg is straight. We do the required number of repetitions and switch sides.

side plank

Starting position: lying on the left side, legs straight. Lift your torso up, holding your left elbow and forearm. The abdominal pressure is tense. Raise the hips so that the body forms a straight line from the head to the shin. Hold your body weight on one side for 30 seconds.

If it doesn’t work, you can fix this position for 5-10 seconds and then repeat until standing for a total of 30 seconds. Then we switch sides.

To lengthen

At the end of the workout, be sure to stretch the working gluteal muscles.

Starting position: lying on the floor. Bring your knees up to your chest and place the shin of your left leg over your right thigh. Grasp your left knee with both hands, pull it to the middle of your chest and feel a nice stretch in the gluteal muscles. Hold this position for 30 seconds and repeat on both sides.