Diet and exercise are the two main keys to reducing waist and hips , both in measure and weight, and because this caloric expenditure is carried out in a uniform way, both keys allow you to achieve the figure you really want, in a healthy way.

But it is essential that you lead an active lifestyle, less sedentary life since the accumulation of fat in the hip area, in addition to genetic factors, is presented by a poor quality of life, also the accumulation of fat and volume in the waist can be caused by other conditions such as abdominal distention , flatulence , excessive consumption of beer , or lack of exercise.

Exercises to reduce the waist and hips

One of the best ways to reduce the waist and hips is to perform certain physical exercises that do not require great effort, since they are gentle movements but must have a routine that you strictly comply with to obtain results.

1. Leg raises

Start from a kneeling position but resting your hands on the floor, (4 supports). Extend your right leg out and back so that it forms a straight line with your torso. Hold this position for a few seconds and return to the starting position. In this exercise it is essential to maintain balance. Do 20 reps, then switch sides and repeat.

2. Hip raise

Lying on your back, with your legs bent, raise your hips and place your hands on your ankles, until your body is elevated but resting your back. You will notice a slight pressure in your hips and gluteal area, which means that those muscles are working and toning. Start by holding each elevation for 10 seconds and then increase, this is a highly recommended exercise to reduce the waist and hips.

3. Circular leg raises

Raise one leg to medium height, and begin making brief circles with the leg bent, back and forth. Always in a gentle way, taking care to do the exercise well and without getting too tired. Change positions and begin the entire routine with the other leg.

4. Torsiones

Twists are exercises to strengthen and reduce the waist and hips . A first series of twists consists of separating the legs slightly and turning the waist as far as possible to the right and then to the left, twenty times with the hands on the hips, another twenty with the hands on the back of the neck and, as many times with arms crossed.

5. Hoop movements

It is a rotary exercise that resembles twisting and that allows a complete twist of the waist which helps to reduce it, and also has an impact on the hip . At first you have to learn the rotary movement to maintain it for at least 5 minutes, then you can perform the movement for 10 to 15 minutes every day.

6. Side lunges

Standing with your feet together, stride to the side and bend the knee of the stride leg until it is at a 90-degree angle. You can repeat this exercise 3 or 4 times, alternating legs.

7. Perform lunge

Lunges are a simple exercise, up to a point, but very effective in reducing the waist and hips . Bend your front leg to a right angle, your right knee is off the floor. At the same time, bend your arms up at a 90-degree angle. Perform 20 reps on each leg. As the image shows.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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