One of the first areas that come to mind when it comes to body shaping is the hips. It is necessary to follow a regular exercise and a healthy diet program to lose fat from the hips and tighten the buttocks muscles. In addition to an adequate and balanced nutrition program, you will do hip melting exercises at home; It helps shape your hips and control your weight. Here are the hip and leg melting movements at home we have prepared for you:
Hip Melt with Squat
Squat, which is one of the first exercises that come to mind when it comes to sports at home, is a versatile exercise that targets most lower body muscles. You can also use dumbbells or kettlebells for the exercise, which can be done using only bodyweight. To do squats;
Spread your feet a little more than shoulder-width apart. If you squat with bodyweight, you can stretch your hands forward to keep your body balanced. Tighten your abs, legs, and glutes and, keeping your back straight, squat down until your thighs are parallel to the floor.
The most important point you should pay attention to while doing the movement is to prevent your knees from getting in front of your toes. Inhale, squat down, and exhale, stand up. Repeat the movement 10-15 times.
The side lunge exercise, which can also be called a side lunge, intensely exercises the outer thigh and hip muscles. For side lunge, which is one of the most suitable exercises for hip movements at home;
Open your feet slightly wider than hip-width apart. Keeping your back straight, tighten your abs, legs and buttocks. With eyes looking forward, take a wide step to the right and crouch. Lower your body until the right thigh is parallel to the floor, hold for a few seconds, then return to the starting position. Do the movement with your left foot and repeat 10-15 times.
The “fire hydrant”, also known as the fire hydrant exercise, is one of the most effective at-home hip melt exercises for the calf and hip muscles. You can use a cushion under your knees to make the movement more comfortable. For Fire Hydrant exercise;
Position yourself on your palms and knees with your knees and feet hip-width apart. Your back, neck and hips should be on the same plane. By looking forward, you can stabilize your back, neck and hips.
Squeeze your abdominal, leg and hip muscles and lift your right knee off the ground and rotate it to the side and upward. After holding this position for a while, take the starting position. Do the same movement for the left leg and repeat the movement 15 times for each leg.
Walking with a Resistance Band
Walking exercise with a resistance band is a very effective exercise that targets the hip muscles. For a walking movement with the resistance band, which is among the most practical home hip exercises;
Choose an exercise band with a moderate level of elasticity that has sufficient resistance. Tie the exercise band around your ankles or just below your knees without being too tight. Bend your knees slightly and open your feet slightly more than shoulder-width apart.
With your back straight, your abdominal, leg and hip muscles tight, first, take 10 steps to the right without disturbing your foot width, then return to the starting point by taking 10 steps to the left. You can hold your hands at chest level by bending them at the elbows.
Take 10 steps in one direction, then take 10 steps back to your starting point. Repeat the movement 2-3 times.