How to make your hips slim and fit: 58 exercises to try

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you want to make your legs even better, stronger and slimmer, this selection of exercises will help you.

Fifty-eight options - don't want to choose! You can perform sequentially 10-15 repetitions of each hip exercise you like. And those who are crazy about fitness can try to do as many reps as possible in a minute.

1. Plank with a lift of legs in a jump

2. Plie with side kick

To keep your balance, pull in your stomach.

3. Jumping from side to side in support lying

Pay special attention to breathing and back: it should not bend in an arc.

4. Climbing step

Watch your posture while doing this simple exercise without slouching.

5. Raising the leg, bent at a right angle, in the bar

Exercise for simultaneously working out the muscles of the press and buttocks.

6. Raises the leg from a lying position

A classic exercise that can be made more difficult with an elastic band.

7. Plank "mountain"

Work your abs and calves in one exercise.

8. Lunges with raising the legs forward

Intense exercise! Watch your back, do not slouch.

9. Caterpillar

The slower you do this exercise, the deeper you will work your core muscles.

10. Reverences

Exercise for the legs, buttocks and abs.

11. Bends with dumbbells

Keep your back straight as you bend over.

12. Lunges with dumbbells in motion

Keep your back straight by contracting your abdominal muscles.

13. Boat

A powerful exercise for the whole body.

14. Bulgarian attacks

Raising your legs to the step helps to work out the muscles of the legs and buttocks more strongly.

15. Jumping with elastic band

Group up and jump with your legs apart as wide as possible.

16. Swing your leg

Despite the apparent simplicity, this exercise works well on the hips and buttocks.

17. Squats with extra weight

In addition to the legs, this exercise strengthens the shoulders and back. The main thing is not to slouch.

18. Squats with an expander

Another way to strengthen your shoulders while working on your leg muscles.

19. Side Twist Plank

A sophisticated variation of the classic full body plank.

20. Twisting to the side with support on two points

Simultaneous load on the legs and oblique abdominal muscles.

21. Roly-vstanka

An intense exercise that will make you sweat a hundred times over.

22. Bringing and spreading arms and legs from a supine position

A fun exercise for your legs and abs. Don't hold your breath.

23. Plie with a rise on toes

A simple yet effective quads exercise.

24. Leading the leg back

Ideal exercise for the back of the thigh.

25. Raising the pelvis

A simple exercise to work out the glutes and core muscles.

26. Squats at the fingertips

Even a few repetitions of this exercise will help you burn fat on your calves and thighs.

27. Three-point push-ups

An effective exercise for burning calories and strengthening the whole body.

28. Squats on one leg

A cool exercise for the whole body and the development of coordination. Watch your posture.

29. Lunges with dumbbells

The deeper you sit down, the more fat you burn.

30. Lunges with an incline on one leg

Exercise for legs, abs, back and coordination. Take your time - keep your back flat.

31. Cross step ascents

Working out the outer side of the thigh and ankles.

32. Eights with kettlebell

Warming up exercise for the whole body. If the kettlebell is too heavy for you, take something lighter.

33. Lunges to the sides with dumbbells

Complex exercise for legs, arms and back. To avoid damaging your joints, keep your wrists in a natural position.

34. Scorpio

Strengthening the whole body plus developing flexibility.

35. Rotation of the leg with a weighting agent

Small weights will make a simple exercise more effective.

36. Reverse lunges with turns

The already difficult lunges with turns can be further complicated by picking up a medball or a kettlebell.

37. Knee Raises

This simple exercise not only strengthens your legs but also energizes.

38. Raised Leg Reverse Plank

Hard work on the muscles of the whole body.

39. Cross-lifting of the thigh with weights

Exercise for the inner thighs and buttocks.

40. Lateral leg raises with support on a fitball

The ball, on the one hand, provides a fulcrum, and on the other, develops coordination.

41. Flexion and extension of the legs on the fitball

Even a few repetitions will make you sweat. Do not lower your buttocks to the floor during the exercise.

42. Scissors

A classic exercise. Watch your lower back, it should remain pressed to the floor.

43. Steps to the side with the expander

To maintain balance, suck in your stomach and keep your back straight.

44. Dumbbell Step Rises

Exercise will strengthen your legs, as well as your biceps.

45. Swing legs up and down

Simultaneous intensive work of the legs and lower abdominal muscles. Do not lift your lower back off the floor.

46. Fire hydrant

Do not lift your leg too much - only to parallel with the floor. Place your hands exactly under your shoulders.

47. Bench squats

Squat smoothly with your weight on your heels.

48. Jumping with dumbbells

Cheerful jumps with legs spread out to the sides. Take small dumbbells for extra arm muscle work.

49. Burpee

An exercise that few people like. But it really burns fat effectively and strengthens the whole body.

50. Exercise "woodcutter" with a medicine ball

Make sure that the main load falls on the legs, and not on the back. Don't slouch.

51. Wall Squat

The wall will not make this exercise easy at all. Make sure that the body forms two right angles, and the back is completely against the wall. If you want to make the exercise even more difficult, straighten one leg.

52. Dumbbell Sumo Squats

Simultaneous strengthening of the inner thigh and biceps.

53. Exercise "fire hydrant" from a standing position with a medicine ball

Squeezing the medicine ball with your foot will help you work your buttocks better.

54. Throwing a medicine ball

Medball does not jump as well, so the throw will require a lot of effort and good coordination.

55. Power squats

Make sure that your back remains straight, then the outstretched arms will create additional stress. If this is not enough, add a jump while lifting.

56. Reverse lunges

Maintain correct posture and transfer your weight to the back leg.

57. Dumbbell Leg Raises

Do not bend over so that the main load is on your legs and abs.

58. Raising the leg with weights

Keep your back straight and look down to a point in front of your hands.