Making pilates exercises for hip tonification is a simple and effective approach to get back in shape. Discover the best exercises and how to do them.
Storage of fats in hips can be caused by a variety of causes, including poor diet, sedentary lifestyle, genetics or even hormonal imbalance. However, using pilates exercises for hip toning could be a simple and effective strategy for losing excess weight. Unlike high impact training sessions, Pilates emphasizes precision, focusing on the deeper muscles that contribute to a profiled and strong hip zone. This technique not only improves appearance, but it also improves hip stability, flexibility and functional physical shape. Discover some of the best Pilates exercises for the toning of the hip and performing a perfect structure.
What are Pilates exercises?
Pilates is a low impact training invented at the beginning of the 20th century by the German inventor Joseph Pilates, who initially experienced the control. Joseph Pilates thought that mental and physical health was linked. Its techniques were intended to strengthen the muscles of the heart while increasing flexibility, balance and general awareness of the body. A Search door The affirmations of the study according to which pilates exercises are strongly focused on breathing techniques, deliberate synchronization, controlled movements and exact alignment. This can be done on a carpet or with specific equipment such as the reformer, the Cadillac or Wunda chair.
Pilates exercises for toning the hip: how does it help?
Pilates effectively exercises hips by effectively emphasizing the precise and controlled movements which promote the deep nucleus and hip muscles. It strengthens glutes, abductions and adductors, giving the body a carved appearance. The approach increases the stability and flexibility of the Han Journal of Clinical OrthopeDic and Research Research. The accent put by Pilates on central participation offers appropriate muscle activation and maximum toning results. It reduces the risk of injury using low impact regulated training. Regular practice improves posture and alignment, which contributes to a better definition of the hip.
Pilates exercises for hip toning: 15 exercises to try
If you want to try pilates exercises for the toning of the hip, start with these easy and effective training, as suggested by Pilates expert, Dr. Vajjala Shravani.
1. Curl pelvic
- Lie on your back with folded knees and flat feet on the ground.
- Engage your nucleus and tilt your pelvis back, flattening the lower back against the ground.
- Continue to lift your hips from the ground, vertebra by vertebra, until your body forms a straight line from the shoulders to the knees.
- Slowly low to the back, vertebra by vertebra, returning to the starting position.
- Repeat 10-12 times.
2. Side leg elevators
- Lie on the side with your legs extended and aligned on your spine.
- Engage your nucleus and lift your upper leg directly, keeping it online with your hip.
- Slowly lower the leg, maintain control.
- Repeat 12 to 15 times on each side.
3. Lateral rent circles
- Lie on the side as in the previous exercise.
- Lift your upper leg and make small controlled circles in one direction.
- Reverse the direction of the circles.
- Perform 10 circles in each direction on each side.
4.
- Lie on the side with folded and stacked knees, feet aligned with your spine.
- Engage your nucleus and keep your feet together while lifting your upper knee, opening your hips like a shell.
- Slowly lower the knee and with control.
- Repeat 15 to 20 times on each side.
5. Leg traction front
- Start in a board position.
- Lift a leg directly behind you, keeping your nucleus engaged and at the hip level.
- Lower the leg with the control.
- Repeat 10 to 12 times per leg.
6.
- Sit with your legs extended, your hands behind you, your fingers pointing.
- Lift your hips, creating an inverted board.
- Lift a leg, keeping your hips.
- Lower the leg.
- Repeat 10 to 12 times per leg.
7. Stretching to a single leg
- Lie on your back, knees folded, flat feet.
- Bring a knee to your chest, holding it with your hands.
- Extend the other leg directly, keeping it slightly out of the ground.
- Change your legs, pulling the opposite knee to your chest.
- Repeat 15 to 20 times per leg.
8. Double leg stretch
- Lie on your back, knees folded, flat feet.
- Bring the two knees to your chest, holding them with your hands.
- Spread your arms and legs at an angle of 45 degrees.
- Surround your arms to hug your knees to your chest.
- Repeat 10-12 times.
9. Swim
- Lie face down, arms and legs extended.
- Engage your nucleus and slightly lift your arms and legs out of the ground.
- Alternate lifting your right arm and your left leg, then your left arm and your right leg, as if swimming.
- Repeat for 30 to 60 seconds.
10. Kicks on his knees
- Age at agency on all fours.
- Extend one leg directly to the side.
- Lift and lower the leg, keeping it online with your hip.
- Repeat 12 to 15 times on each side.
11. Donkey kicks
- Start on all fours.
- Lift a leg, folding the knee at an angle of 90 degrees and kicking your foot towards the ceiling.
- Lower the leg with the control.
- Repeat 12 to 15 times on each side.
12. Bridge with leg extension
- Start in a bridge position.
- Extend a leg straight, keeping your hips lifted.
- Lower and lift the extended leg slightly.
- Go back to the ground and lower your hips.
- Repeat 10 to 12 times per leg.
13.
- Sit up with extensive or crossed legs.
- Extend your arms to the sides.
- Turn your chest on one side, keeping your hips stable.
- Back to the center and turn to the other side.
- Repeat 10 to 12 times per side.
14.
- Lie on your back, knees folded, flat feet.
- Lift your legs in the table position or extend them directly.
- Lift your head and shoulders on the floor, reaching your arms forward.
- Pump your arms from top to bottom, inhaling for five charges and exhaling for five counts.
- Repeat for 100 pumps (10 series of 10).
15. Roll like a ball
- Sit with your knees folded, feet raised.
- Hold your ankles.
- Roll back on your shoulders.
- Go back to the starting position.
- Repeat 8 to 10 times.
Side effects of the practice of pilates exercises for the toning of the hip
Here are some of the potential side effects of the practice of pilates exercises for hip tonification:
- Especially for beginners, muscle pain after a pilates session is common. This is a normal response to the muscles that are not used for exercises.
- Putting too hard, too fast can cause an overexation and an injury. It is crucial to listen to your body and progressively progress.
If you feel one of these side effects, it is important to stop the exercise and consult a health professional.
You can also love
Related FAQ
Do I need special equipment for pilates hip toning exercises?
Most pilates exercises can be done with just a carpet. Some people choose to use resistance bands to increase the intensity of certain exercises.
Can Pilates help in hip pain?
Yes, Pilates can help improve hip stability and flexibility, which can alleviate certain types of hip pain. However, it is essential to work with a qualified instructor and to consult a healthcare professional if you have chronic hip pain.
Non-liability clause: At Health Sots, we are committed to providing precise, reliable and authentic information to support your health and well-being. However, the content of this website is intended only for information purposes and should not be considered as a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified health care provider for personalized advice regarding your medical condition or your specific concerns.
#Pilates #exercises #hip #toning #simple #ways #shed #extra #kilos
