Work on contracting hip size by integrating some exercises that can be done at home or at the gym into your cardiovascular routine. Make it your goal to do at least one day by day when starting out and to increase repetitions as the exercise becomes easier due to muscle growth and toning. As always, consult a doctor prior to exercising if you have special conditions that exercise could affect. Quit exercising if abnormal pain occurs.
Chair Squats:
Pull up a real or imagined chair and stand in front of it. Locate your legs at shoulder's width apart. Lift your arms up to shoulder height and parallel with the floor.
Squat down as if you're going to sit on the chair, ahead with your chest. Fetch your chest as close to your knees as potential without adjoining your rear to the seat and without straining any muscles. Hold the bottom point for two or three seconds and get back up slowly. Repeat the exercise till you can no more hold the posture for two or three seconds.
Frog jumps:
Start by finding an open area. Stand on your feet shoulder's width apart. Bow at the knees into a deep squat and jump ahead as far as you can. Stop the jump in a down pose, as if you were a frog. Get back up to standing and repeat the jump. Utilize your hands to steady yourself on the end of the jump. Aim for 20 jumps at first. Keep going until tired.
Leg Lifts:
Lie on your right side on the floor. Rise your head off the ground. Turn your right arm and place the hand under your head. Rest your head in the hand for support. Bend both knees to a 90-degree angle on the floor. Take the left leg up, keeping the 90-degree bend. Bring it up until it just pinches. Keep the movement controlled. Return the leg slowly down so both legs touch at the knees and ankles. Repeat 20 times on each side.
Chair Squats:
Squat down as if you're going to sit on the chair, ahead with your chest. Fetch your chest as close to your knees as potential without adjoining your rear to the seat and without straining any muscles. Hold the bottom point for two or three seconds and get back up slowly. Repeat the exercise till you can no more hold the posture for two or three seconds.
Frog jumps:
Start by finding an open area. Stand on your feet shoulder's width apart. Bow at the knees into a deep squat and jump ahead as far as you can. Stop the jump in a down pose, as if you were a frog. Get back up to standing and repeat the jump. Utilize your hands to steady yourself on the end of the jump. Aim for 20 jumps at first. Keep going until tired.
Lie on your right side on the floor. Rise your head off the ground. Turn your right arm and place the hand under your head. Rest your head in the hand for support. Bend both knees to a 90-degree angle on the floor. Take the left leg up, keeping the 90-degree bend. Bring it up until it just pinches. Keep the movement controlled. Return the leg slowly down so both legs touch at the knees and ankles. Repeat 20 times on each side.
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