Exercises for the hip interior

The condition of the interior of hips for most of women is an urgent problem. Skin is much thinner there that does this area of less elastic. And the site from the inside of hips is the most favourite place for fat amassment. Over time it leads to the fact that skin from an internal part of a hip becomes flabby and begins to droop. How to avoid it? First of all it is necessary to reduce amount of the consumed fat, and in the second – to begin to carry out exercises for the hip interior.

It should be noted that often this area appeals problems not only at the women having excess weight but also at thin women. Often at thin women this area between hips forms a letter "O" that esthetically looks ugly. To reduce this interval between hips exercises for the hip interior can also help.

Muscles of an internal surface of a hip

Muscles on the internal surface of a hip consist of group of adductors. Adductors are long bringing, thin, edge, big bringing and short giving muscles. The main function of these muscles are data of legs. It turns out that these muscles work then when we cramp legs. Therefore all exercises for the interior of a hip are based on the strengthened data of legs.

How to reduce a fatty layer in the field of the hip interior?

Many women are anxious with a question how to remove fat from the inside of hips. Here it should be noted the fact that to remove fat this body part, without mentioning others, it is possible only by means of liposuction.

And here just to lose weight and make the figure more beautiful, it is important to pick up the correct set of exercises directed to certain body parts.

If weight is normal, and flabbiness of an internal surface of hips is caused not by excessive amount of fat, but weakness of adductors, then it is quite easy to correct it. It is rather simple to carry out exercises for the hip interior. The most effective of them are listed below.

Exercises for the hip interior

All described below exercises with identical success can carry out both women, and the man. Before starting performance of exercises, it is recommended to make the warming warm-up.

1. Moves legs in horizontal position. Moves legs for the internal surface of a hip need to be carried out slowly and with effort. The bigger effect of exercise can be gained if to use special weighting compounds for legs. So, it is necessary to lay down sideways, having leaned the elbows on a hand or having put the head arm-distance. Bend the leg which is from above in a knee and put it before yourself behind a knee of the lower leg. Pull a sock of the lower leg on yourself. Slowly raise the lower leg, then slowly lower. Not to put a leg on a floor! If you put the lower leg on a floor, you reduce load of muscles and will reduce efficiency of exercise. Then turn over on other side, accept a starting position and repeat exercise with the second leg. Do exercise for the hip interior until you feel that muscles of legs "burn".

2. Exercise "scissors". This exercise, despite all seeming simplicity, is very effective for the internal surface of hips. Besides, in the course of performance of this exercise load and of prelum abdominale muscles is carried out. So, lay down on a floor, put hands under buttocks so that they palms looked down. It is also desirable to tear off shoulders from a floor, and a chin to reach for a breast. But if it is difficult for you, it is possible just to put the head on a floor. Raise both legs on 30 cm from a floor and extend socks of legs. Vigorously you part and cross legs. You part legs approximately on 20-30 cm. Legs at the same time have to be strained, and the stomach is pulled in and too is intense. It is necessary to make not less than twenty crossings, then several seconds to have a rest and again to repeat exercise.

3. Exercises for the hip interior with a ball. For performance of these exercises you will need an elastic rubber ball.

• Lay down on a rug and bend legs in knees. Feet have to stand on a floor. Clamp a ball between knees, and extend hands along a body. Into the account of times squeeze a ball legs, trying as it is possible to squeeze stronger it. And into the account two relax legs. Do this exercise of 30 times.
• Get up directly and clamp a ball legs, is slightly higher than knees. Into the account of times sit down, trying to hold a ball legs, and two rise by the account. Do this exercise of 15 times.

4. Squats and attacks.

• Squat of "Plie". It is necessary to rise directly, at the same time legs need to be placed as it is possible more widely. Socks of legs have to look in the parties. Into the account of times sit down, trying to fall to the line parallel to a floor. The back at the same time has to be a straight line. Two slowly rise by the account. It is necessary to make up to 30 such squats. Exercise will be much more effective if to carry out it with dumbbells for hands.
• Side attacks. Get up directly, put hands on a belt. Into the account of times make attack to the left side, at the same time bend the left leg in a knee. The knee should not go beyond a sock of the left leg. The right leg the straight line extended. Exercise of subjects is more effective, than below you fall at attack. It is necessary to do this exercise on 20 times for each leg.

Include these exercises for the hip interior in a complex of daily exercises and try to give them not less than 15-20 minutes a day. After performance of these exercises surely carry out exercises on an extension of muscles of the interior of hips.