Diet and exercise are the two main keys to reducing the waist and hip both in measure and weight, and because this caloric expenditure is done 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 poor quality of life, also the accumulation of fat and volume in the waist may be due to other conditions such as bloating, flatulence, excessive consumption of beer, or lack of exercise.
Exercises to reduce waist and hip
One of the best ways to reduce your waist and hip is to perform certain physical exercises that do not require a lot of effort since it is smooth movement but you must have a routine that you rigorously meet to get results.
1. Elevation of legs
Start from a stance but rest your hands on the floor, (4 supports). Extend your right leg out and back, so that it forms a straight line with the torso. Hold this position for a few seconds and return to the starting position. In this exercise it is essential to maintain the balance. Do 20 repetitions, then change sides and repeat.
2. Hip lift
Lying on your back, with your legs bent, raise your hip and place your hands on your ankles, until your body is elevated but resting your back. You will notice slight pressure on your hip and buttock area, which means that those muscles are working and toning. Start by holding each lift for 10 seconds and then increasing, this is a highly recommended exercise to reduce waist and hip.
3. Circular leg lifts
He raises a leg to the middle height, and begins to draw brief circles with the leg flexed, in either direction. Always gently, taking care of doing the exercise well and without getting too tired. He changes position and starts performing the whole routine with the other leg.
4. Twisting
Torsions are exercises to strengthen and reduce waist and hip. A first series of torsions 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 in the nape of the neck and, Arms crossed.
5. Hoop movements
It is a rotating exercise that resembles twisting and allows a complete turn of the waist which helps to reduce it, and also has an impact on the hip. At first you have to learn the rotating movement to keep it at least 5 minutes, then you can perform the movement for 10 to 15 minutes every day.
6. Lateral strides
Stand with your feet together, take a stride to one side and bend the knee of the leg with which you took the stride until it forms a 90 degree angle. You can repeat this exercise about 3 or 4 times alternating legs.
7. Hold lunges
The lunges are a simple exercise, to a certain extent, but very effective to reduce the waist and hip. Bend the front leg to a right angle, the right knee does not touch the floor. At the same time, bend your arms upward at an angle of 90 degrees. Perform 20 repetitions with each leg. As the image shows.
