When was the last time you fully examined your body in the mirror? Don't like what you see?
Don't worry, you are not alone. We all want a body that is firm and beautiful in appearance. We want to eliminate the excess in our body.
Especially on our hips and legs.But the problem is we don't know what to do or where to start.
In the article "Changes to help burn fat in the hip and leg area" ve "Exercise movements for these areas" will be explained.
What to Do for Tight Hips and Legs?
For water
Drinking waterIt is a friend of those who want to lose weight by helping to stay healthy and remove harmful toxins from the body.
It is necessary to drink about 8 to 10 glasses of water each day. Eating vegetables and fruits with high water content will also be effective in maintaining hydration in the body. Because the liver needs water to convert fats into energy, it helps metabolism run fast.
According to a published study, drinking about 4 liters of water a day increases metabolic rate by 30% in healthy men and women.
Therefore, drinking water helps to lose weight. In another study, it was stated that when drinking water in combination with a low-calorie diet, the weight loss process was accelerated.
Cardio and Strength Exercises
A disciplined exercise regimen not only shapes the hips and legs, it also opens the door to an excited body.
Especially hips and legs You can perform specific cardio and resistance exercises that target and shape them the way you want.
Yoga
Obviously, if you practice yoga every day, you can ignore the other practices mentioned in this post. Benefits of yoga It cannot be expressed in words, it can only be experienced with regular practice.
Practice some yoga moves such as the Baddha Konasana pose and Setu Bandhasana. These two only target the hips and legs.
Studies have found that yoga supports weight management. Regular yoga practice can also reduce age-related weight gain, according to a study. Yoga also helps muscle gain and tightens the skin.
Coconut oil
Coconut oilhelps to lose the excess in the body and works very well in this regard. Also, the nutrients contained in coconut oil strengthen skin texture.
To the hips and legs Massage with hot coconut oil for ten minutes a day. The fatty acids in coconut oil are not stored as fat in the body, but are immediately absorbed by the body and converted into energy.
Coconut oil improves metabolism. In one study, male rats were given different oils (olive, sunflower and coconut oil) along with a synthetic diet for 45 days.
Coconut oil has been observed to significantly reduce cholesterol levels and accelerate metabolism in rats.
Red peppers are one of the best foods that can help the hips and legs take the desired slim shape.
Mix one teaspoon of red pepper, one teaspoon of grated ginger, and one teaspoon of lemon juice with a glass of lukewarm water. Drink this healthy drink twice a day. If you are too busy to prepare this concoction, use the red pepper in cooking.
Red pepper has fat burning properties and makes it easier to lose weight. According to a study, sweetening your daily food with a little red pepper reduces appetite.
In addition, paprika helps to remove toxins from the body and cleanse the blood.
Apple Cider Vinegar
Apple cider vinegar it is a food you can trust in every respect, leg and hip tightening It is also effective.
Mix unfiltered raw apple cider vinegar with coconut or olive oil in a ratio of XNUMX/XNUMX. Use this mixture to massage your hips and legs and stay that way for thirty minutes. Then rinse with water. Repeat this treatment twice every day.
Apple cider vinegar reduces hunger, plays an important role in controlling the amount of glucose released in the body after a meal, and also helps break down body fat. It helps to remove toxins from the body.
Coffee
Your coffee kafein It is a well-known fact that it contains. But most of us don't know much that it contains antioxidants. And these two ingredients help tighten and shape the skin.
Add some honey to a spoonful of coffee and mix until you have a thick layer. Before taking a bath to your hips and legs drive. After it dries, rub it with wet hands and then rinse with water. Repeat this treatment twice or thrice a week.
Caffeine is known to aid blood flow to the skin, thereby transferring moisture out of the skin and tightening it. Also, creams with caffeine as the main ingredient have been found to work wonders in removing fluids from intercellular spaces.
Hip and Leg Tightening Exercises
Do not neglect to warm up before starting the exercises.
Basic shuttle motion
The basic sit-ups are one of the most important body tightening exercises. Sit on the floor with your legs bent at your knees.
Your toes should be up and your heels in place. Put both hands near your ears. Lie on the ground and get up like in the shuttle.
Your heels will not rise from the ground and your feet will stand still with bent. The movement differs from the shuttle in that the hands are not joined behind the head.
Squatting motion
It is known as ballet movement. The squatting action is very difficult, but it is also very useful for tightening. Put your hands on the waist.
Kneel at a 45-degree angle with feet open and toes pointing out. Keep your posture as in the picture. Keep your back straight as you crash. Count to 20 and get up slowly. Tighten your hip muscles as you rise.
Repeat the movement at least 10 times.
Flamingo movement
The flamingo movement works the lower back muscles as well as the hip and leg muscles. Throw your left leg back in the standing position.
In this state, the left hand should be at the waist and the right hand should be extended forward. Try to balance this way and stretch your torso until your breasts are parallel to the floor.
After holding for 10 seconds, return to your starting position. Repeat the movement 10 times for each leg.
Beginners may find it difficult to balance. When you repeat the movement regularly, you will see that you can do it easily.
Frog stance movement
The frog pose is an excellent exercise for exercising the lower body. hip tightening is also done for.
Spread your legs, put your arms on your knees and bring your hands together.
Move your hips up and down.
You should stand parallel to the ground while doing the movement. Repeat the movement at least 20 times.
Don't sit and stand on the chair
Lean the back of the chair against the wall. Sit on the edge of the chair with feet flat on the floor and knees bent.
Cross arms, place each hand on the other shoulder.
Lie on the chair. Lean forward and stand up slowly with your shoulders and back straight.
Sit down slowly. Repeat up to 10 times.
Knee lift
Lie on a floor or mat with both legs extended. Move the left knee towards the chest.
Use both hands to gently bring the knee closer to the chest.
Hold your knee in this position for 10 seconds before returning to the starting position.
Repeat with the other leg. Do this exercise 10 times with each leg.
Internal Hip Extension
Sit with your back resting on the back of the chair. Raise your right leg and place the right collar on the left thigh with the right knee facing to the side.
Press lightly on the right thigh with one hand until you feel resistance. Keeping your back straight, bend the hips forward slightly. While doing this, breathe slowly.
Hold this way for up to 30 seconds. Repeat with the other leg.
External Hip Extension
Sit with your back straight, legs extended.
Bend your left leg and cross it over the right leg so that the left ankle is next to the right knee.
Use the right arm to push your left knee against the right shoulder until you feel resistance. Exhale slowly. Never push it to the point of pain.
Hold this way for up to 30 seconds. Repeat with the other leg.
Double Sided Hip Rotation
Lie flat on your back on the floor or on a mat and bend your knees. Extend the arms away from the body.
Keeping the knees together, lower them to the floor on the left. Try to keep the thighs perpendicular to the body.
Turn the head to the right. Make sure both shoulders are firmly on the floor. Hold this position for up to 30 seconds.
Slowly raise the knees and return the head to the starting position. Repeat with the other side.
Hip Lift
Stand with feet hip-width apart and facing the wall. Put hands on the wall for balance.
Step back with your right foot, bending your knee.
Bend your left knee slightly so that it does not go beyond the toes. Tighten your hip muscles.
You should notice a slight pulling sensation in the front of the right hip and thigh.
Maintain this position for up to 60 seconds. Repeat with the other side.
Hip Extension
Stand with feet hip-width apart and facing the wall. Put hands on the wall for balance.
Tighten the stomach muscles and keep your back straight.
Gently stretch the left leg behind the body. Extend the leg back as far as possible. Maintain this position for 5 seconds.
Return to the starting position and repeat 10 times.
Do the exercise with the other side.
Hip Abduction
Stand with your feet together facing a wall.
Place hands on wall or hips for balance.
Without rotating the hips, raise the left leg as high as possible. Hold it like this for 5 seconds.
Return to the starting position and repeat 10 times. Do the exercise with the other side.
Bridge
Lie down on a floor or mat. Bend the knees and grab the arms at the sides. Place the palms on the floor. Gently raise the pelvis and lower it off the floor. Stay in this position for 5 seconds.
Slowly return to the starting position, first lower the upper part of the spine and work towards the hips. Repeat up to 10 times.
Hip and Back Lift
Lie flat on the floor or on a mat. Bend the knees. Using both hands, pull the knees towards your chest.
With each breath, bring the knees a little closer to the shoulders. Do not go any further than it is comfortable.
When the knees are as close to the shoulders as possible, wait in this state for 30 seconds.
If you do these exercises regularly several times a day, you will notice the tightening in your hips and legs.
Other Methods for Hip and Leg Tightening
In addition to exercises and movements, the following apps hip and leg tightening will be effective for.
Foam roller
Foam roller, hip tightening It is a useful tool for. You can find it in sporting goods stores. Hip tightening foam roller is used as:
- Lie on the foam roller face down, under the torso, slightly below the left hip.
- Place the forearms on the floor to keep weight off the hips.
- Move your right leg to the side, bend your knee at a 90 degree angle.
- Keep the left leg extended behind the body with the toes for support.
- Roll the left hip over the foam roller and back. Continue this movement for 30 seconds.
Repeat several times a day with both sides.
Massage
To tighten buttocks Massaging this area will be effective. Massage helps to break up scar tissue, improve circulation and reduce muscle soreness. Use a natural oil such as coconut or almond oil as a massage oil.
Temperature
Applying a hot water bottle to the buttocks can reduce muscle tension. Use this treatment several times a day if needed.
Never apply heat to recent injuries as it may worsen inflammation. As a general rule, use ice within the first 72 hours after an injury to reduce swelling and inflammation.
