7 basic exercises to reduce waist and hip

• April 20, 2024

The diet and exercise are the two main keys to achieve waist reduction and hip , both in size and weight, and because this caloric expenditure is done in a uniform manner, both keys allow you to achieve the figure you really want, in a healthy way.

Therefore, in GetQoralHealth we present you a very simple routine that you can perform anywhere, but that is very effective to reduce waist and hip , according to es.fitness.com:
 

1. Elevation of legs. Start from a kneeling position but supporting your hands on the floor, (4 supports). Extend the right leg outwards and backwards, 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 balance. Do 20 repetitions, then change sides and repeat.
 

2. Hip elevation . 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 a slight pressure on your hip and buttock area, which means that those muscles are working and toning. Start by keeping each lift for 10 seconds and then increase.
 

3. Elevations of circular legs. Raise one leg to medium height, and begin to make short circles with the leg bent, in one direction and another. Always in a gentle way, taking care to do the exercise well and without getting too tired. Change your position and start doing the whole routine with the other leg.
 

4. Twists. They are exercises to strengthen and reduce the 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 legs. hips, another twenty with the hands in the nape of the neck and, other times with the arms in cross.
 

5. Movements with rim. It is a rotating exercise that assimilates to the torsions and that allows to make a complete turn of the waist. At first you have to learn the rotary movement to keep it at least 5 minutes, then you can perform the movement for 10 to 15 minutes every day.
 

6. Side strides . Stand with your feet together, take a step to one side and bend the knee of your 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. The lunges They are a simple exercise, to some extent, but very effective. Flex the front leg to a right angle, the right knee does not touch the floor. At the same time, flex the arms upward at a 90 degree angle. Perform 20 repetitions with each leg.

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