Start by standing up straight with your legs together and your arms at the sides of your body, then jump to bounce with the balls of your feet. Continue alternating for 30 seconds and continue with the other exercise. Now raise both legs towards the ceiling, then slowly lower the right leg without touching the ground, go back up, and repeat with the left. Keep raising and lowering your leg for 30 seconds and switch sides before moving on to the next movement.īegin by lying on your back with your hands resting close to your hips and your lower back pressed against the mat.
Lie on the left side of your body with your right hand on the floor in front of your chest to stabilize your body, then lift your right leg towards the ceiling and depending on your flexibility, stop between 45º to 80º. Continue alternating sides for 30 seconds. Lower yourself back to the starting position and repeat with your left leg. Lift your hips into the pose, then bring your right leg back and up. Now switch sides and repeat for another 30 seconds before doing the next exercise.īegin in a plank position with your feet supported and hip-width apart, hands shoulder-width apart. Try to make the circle as wide as possible but keep your torso stable for 30 seconds. Start by resting your hands and knees on the mat under your shoulders and hips, while your back remains straight, then circle your right knee in the air. In this way, you complete one repetition and continue the exercise several more times. Now squeeze your buttocks lifting carefully, do not use your back. From this position slowly bend your hip joint and lower the weights as far as you can towards the floor, but without rounding your back and with your arms straight.
Stand up straight holding a pair of medium-weight dumbbells in each hand with your arms at your sides and your knees slightly bent. Get up and repeat with the other leg, in this case on the left side. When you return to support the foot, it must continue at the same distance to lower the body again. Now bend your knees and lower slowly into a squat keeping the weight on your heels, then get up by straightening your legs fully and raise your right to the side by squeezing your outer glute. Start straight with your feet shoulder-width apart, hands together, close to your chest for balance. You can also perform the exercise by supporting the forearms. Return to continue with the movement, but this time with the opposite leg, keep alternating the sides several times. You should keep your legs extended and your back straight to form a straight line with your whole body, then bring your right knee to the side towards the elbow. Stretch to go back and complete one rep, keep moving several more times before switching sides.īegin by adopting the plank or plank position with your hands resting on the floor while they are located below the shoulders. Keeping your torso stable and your waist elevated, bring your off-the-ground leg toward your shoulder to the point where you lower your arm to strike lightly with your elbow. Also, you can do them from any space in your home.įor this exercise, you must lean on one side of your body, so that the elbow is below the shoulder, while the opposite hand is behind the ear and the legs are stacked. To perform these workouts, you only need a pair of dumbbells and a mat. Diet for a smaller waist and bigger hipsĮxercises for a smaller waist and bigger hips.Exercises for a smaller waist and bigger hips.
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