The principle of working with the hip area is simple: normalize the nutrition and drinking regimen, perform exercises to reduce body fat, that is, with an emphasis on cardio.
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Preference: circular training with minimal weights or with your own weight. It is better to choose exercises that are complex, involving a large number of muscle groups. Below is an example of such training.
General recommendations:
– Perform 1 set of exercises without rest in between, rest 1-2 minutes, repeat 2-3 rounds.
– Before the complex, do a simple joint warm-up or MFR (myofascial release).
– After the complex for recovery – stretching the muscles of the legs or MFR.
Starting position: Standing with your feet hip-width apart.
1. Step forward with your right foot, get into a square lunge position (90 degree knee angles) and lean to the left.
2. Return to the starting position and do the exercise on the other side.
3. Perform 20-30 repetitions.
Starting position: standing, feet together, arms along the body.
1. Jump into a wide squat position, arms above your head.
2. Also jump back to the starting position.
3. Perform 20-30 repetitions.
Starting position: standing.
1. With your right foot, take a wide step to the side, lower yourself into a side lunge, and twist your body in the direction of movement.
2. Return to the starting position and repeat on the other side.
3. Perform 20-30 repetitions.
Starting position: Standing with your feet hip-width apart.
1. With your right foot, take a wide step back, lower yourself into a long lunge.
2. Extend your arms down, leaning your body up straight forward.
3. Return to the starting position, do it with the other leg.
4. Perform 20-30 repetitions.
Starting position: Standing with your feet hip-width apart.
1. Take a wide step to the side with your right foot.
2. Reach diagonally back with left foot, diagonally forward with left hand.
3. Jump to the side to change position.
4. Perform 20-30 times.
Starting position: Standing with your feet hip-width apart.
1. Step back with your right foot, drop into a square lunge, arms overhead.
2. Change the position of the legs with a jump (left leg back, square lunge), lower the arms down.
3. Perform 20-30 times.
