Pilates exercise for hip toning: 15 simple methods to shed extra kilos

Fat storage in the hips can occur due to various reasons, including a poor diet, sedentary lifestyle, genetics, or even hormone imbalance. However, using pilates for hip toning can be a simple and efficient strategy to lose extra weight. Unlike high -impact workouts, pilates emphasize accuracy, focusing on deep muscles that contribute to a contour and strong hip area. This technique not only improves appearance, but it also improves hip stability, flexibility and functional fitness. Check out some best pilates exercises for hip toning and to achieve an ideal structure.

What are pilates exercises?

Pilates are a low -impact workout invented by German inventor Joseph Pilates in the early twentieth century, which is initially known as Controlgy. Joseph Pilates thought that mental and physical health were connected. The purpose of their techniques was Strengthen the main muscles While flexibility, balance and normal body awareness also. A Research The study claims that pilates focus a strong focus on exercise breathing techniques, deliberate synchronization, controlled movements and accurate alignment. This can be done on a mat or with specific devices such as reformers, cadilac, or wunda chair.

Pilates exercise for hip toning: How does it help?

Pilates efficiently practice tone hips by emphasizing accurate, controlled motions that promote deep core and hip muscles. It strengthens glutes, kidnappers and additives, giving the body a sculpture form. The approach increases hip stability and flexibility, so functional fitness increases, as found in a study published in Clinical orthopedic and related research journalThe emphasis of pilates on core participation provides proper muscle activation and maximum toning results. This reduces the risk of injury using low effects, regulated workouts. Regular practice Improves posture And alignment, which contributes to better hip definition.

Pilates exercise for hip toning: Try to exercise 15

If you want to try pilates for hip toning, start with these easy and effective workouts, as suggested by Pilates expert. Dr. Vajala Shravani,

1. Pelvic curl

• Bend your knees on the floor and lie on your back with feet.
• Attach your core and tilt your pelvis back, level your back against the floor.
• Continue to lift your hips by flooring, vertebrae by vertebrae, until your body makes a straight line from shoulders to knees.
• Slowly down the bottom down, the vertebrae by the vertebrae, returning to the initial position.
• Repeat 10-12 times.

2. Side-Leing leg lift

• Extend the legs and lying on your side with aligned with your spine.
• Attach your core and raise your top leg straight up, keep it according to your hip.
• Slowly reduce the leg, maintain control.
• Repeat 12-15 times on each side.

3. Side-Leing leg circle

• Lie on your side like a previous practice.
• Raise your top leg and make small, controlled circles in one direction.
• Reverse the direction of the circles.
• Do 10 circles in each direction in each direction.

4. Chlameshell

• Lie with your knees and stand up, align the legs with your spine.
• Attach your core and keep your feet together while lifting your top knee, open your hips like a chlamyshell.
• Reduce the knee slowly and with control.
• Repeat 15-20 times on each side.

5. Pull the feet in front

• Start in a plank position.
• Keeping your core engaged and hip levels, raise one leg directly behind you.
• Reduce the foot with control.
• Repeat 10-12 times per leg.

6. Pull back back

• Sit with the feet, pointing to your hands, fingers away.
• Raise your hips, make a reverse plank.
• Keeping in mind the level of your hips, raise one leg.
• Reduce the foot.
• Repeat 10-12 times per leg.

7. Single leg stretch

• Lie on your back, bending the knees, flat.
• Bring a knee to your chest, holding it with your hands.
• Extend the other leg directly out, keep it slightly away from the floor.
• Switch the legs, pull the opposite knee to your chest.
• Repeat 15-20 times per foot.

8. Double leg stretch

• Lie on your back, bending the knees, flat.
• Bring both knees to your chest, holding them with your hands.
• Expand both weapons and legs at an angle of 45 degrees.
• Siege your arms to hug your knees back to your chest.
• Repeat 10-12 times.

9. Swimming

• Late face below, extending weapons and legs.
• Attach your core and lift your arms and legs slightly away from the floor.
• Alternative to raise your right hand and left leg, then your left hand and right leg, such as swimming.
• Repeat for 30-60 seconds.

10. Kneeling side kick

• All fours kneel.
• Extend one leg directly to the side.
• Keep it down according to your hip and reduce the leg.
• Repeat 12-15 times on each side.

11. Kicks ass

• Start on all fours.
• Lift one leg, bend the knee at an angle of 90 degrees, and kick your leg towards the ceiling.
• Reduce the foot with control.
• Repeat 12-15 times on each side.

12. Bridge with leg extensions

• Start in the position of a bridge.
• Remove your hips and take out one leg directly.
• Low and raise the extended leg slightly up.
• Return the leg to the floor and reduce your hips.
• Repeat 10-12 times per leg.

13. Spine twist

• Sit down with extending or crossing the legs.
• Extend your arms to sides.
• While keeping your hips stable, rotate your torso aside.
• Return to the center and turn to the other side.
• Repeat 10-12 times per side.

14. Hundred

• Lie on your back, bending the knees, flat.
• Raise your legs in the position of a tabletop, or expand them directly.
• Raise your head and shoulders above the floor, moving your arms forward.
• Pump your arms up and down, breathe for five counts and exhale for five counts.
• Repeat for 100 pumps (10 sets of 10).

15. Rolling like a ball

• Sit with knees, lift the leg.
• Hold your ankles.
• Roll backwards on your shoulders.
• Roll forward in the initial position.
• Repeat 8-10 times.

Pilate Practice Practice for Hip Toning Side Effects

Here are some possible side effects of practicing pilates for hip toning:

• Especially for beginners, experience Muscle A Pilate is common after the session. It is a common reaction to working muscles that cannot be used for practice.
• Pushing very hard, very fast can cause overexertion and injury. It is important to listen to your body and progress slowly.

If you experience any of these side effects, it is important to prevent exercise and consult with a healthcare professional.

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