The most effective exercise to reduce hip pain

The waist and abdomen are vital to a person's health. Many female friends also pay more attention to the waist and abdomen. The presence of fat on the waist, abdomen and hips is the most distressing thing for them, because it makes them look very bloated. So what if you reduce your hips? Exercise is generally recognized as the best way to reduce the size of your hips. So what is the most effective exercise to reduce the size of your hips? Let’s talk about it below.

No. 1 Sit-ups

Belly reduction index: ★★★★★

Why are sit-ups the most effective exercise for reducing belly fat? Because sit-ups are highly targeted and can fully exercise abdominal fat, making loose abdominal fat become firmer. However, the movements must be standard, and the exercise must be moderate, otherwise your stomach may be so sore that you can't get up the next day.

The correct way to do sit-ups is to lie on your back on a mat, bend your knees to about 90 degrees, and place your feet flat on the ground. The hands can be placed behind the head or on both sides of the body (the closer the hands are to the head, the stronger the abdominal muscles are required and the more strenuous the movement will be. Beginners can wait until their abdominal muscles are strengthened before crossing their hands behind their head). Use the strength of your abdominal muscles to slowly pull your body upwards, exhale as you rise, and when your body rises to about 10-20 cm from the ground, tighten your abdominal muscles, pause for a moment, and then slowly lower your body back to its original position.

NO.2 Belly Dance

Belly reduction index: ★★★★★

In addition to being a dance art form, belly dancing is also often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. A 60-minute belly dance can burn 330 calories, making it one of the most effective exercises for reducing belly fat.

Basic belly dance moves: Figure 8 with hips

This exercise is super effective in reducing belly fat. Specific operation method: Raise your hands or place them on your waist, then keep the rest of your body still, and use the strength of your waist and abdominal muscles to drive your hips to draw an "8" shape in the air. You can do this exercise at home while watching TV. You don’t have to do it very fast, but remember to do it in place and draw a complete “8”.

NO.3 Air Cycling

Belly reduction index: ★★★★

The reason why aerial cycling is one of the most effective exercises for reducing belly fat is that when the legs are moving, the strength of the waist and abdomen is used. The more accurate the movement, the more powerful the exercise for the waist and abdomen. However, you should also be careful not to exercise excessively, and it is best to do this exercise before going to bed, the effect will be better.

How to do the aerial bike exercise: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, then bend your knees and alternately simulate the movement of cycling, about 30-50 times each time. If you're just starting out, place a pillow under your hips for support. When doing the exercises, it is best to keep the instep of your feet straight. Do not move too fast. Do the movements slowly and feel the changes in the abdominal and leg muscles.