Exercises are that great complement to your diet that will really allow you to transform your body, so if you want to make significant changes you must be disciplined.
That’s why we present to you ten exercises for waist, hips, glutes and thighs that will help you get the curves you want, as they target the gluteal, quad, hamstring and ab muscles. You can create the appearance of big hips by working on the waist.
The best exercises for curvy waist, hips, glutes and thighs.
1- Standing dumbbells
Standing with your legs shoulder-width apart, grab a dumbbell and bring it up and to one side, then down and to the opposite side. In other words, you will perform a diagonal movement. Do this exercise 10 times with a repetition of 3 sets on each side.
2- Side plank
Lie on the side of your body, so that when you raise your body, you are supported by your hand and feet. The free hand can be stretched above your head. Stay up for five to fifteen seconds. Perform this exercise 10 times on each side.
3- Russian Twist
Sit on a yoga mat and form a triangle with your legs by resting your feet on the floor, then lean your trunk back a little. Take a dumbbell or a book, keep your arms raised and move them from left to right, so that you feel the exercise in your abdomen and waist. Do the exercise 10 times and repeat 3 sets.
4- Leg raise
On your yoga mat, support yourself on your hands and one knee so that you can bring the other knee back and form a straight line with it. Perform this move 10 repetitions with 4 sets on each side.
5- Leg bends
Take your leg back in the same position as in the previous exercise, but bent. Make sure that from your waist to your foot, you form a 90° angle. You can vary the exercise by leaning on your elbows. For this exercise, perform the movement 10 repetitions and repeat 4 sets on each side.
6- Cross squat
This exercise should not be fast, you can do it slowly, but well performed. Standing, do a lateral stride, as in the first image, then cross your leg behind you and lower your knee, so that the one you had stretched is now bent, as in the second image. Do 10 repetitions each leg for 3 sets.
7- High squat
Get a box or a low stool and place one foot on it and the other on floor, so that when you go down, the knee is close to the floor. Hold the position for five seconds and perform very slowly. Do 3 sets of 10 repetitions.
8- Russian twist with raised legs
Sit on your yoga mat, raise your legs, also your arms and tilt your trunk backwards a little. Then, move your arms to the sides and lower them until they get a little closer to the floor. Perform this move 10 repetitions with 4 sets.
Lie on your back and place your hands behind your head, bring your knees to your chest and move them in a left to right direction simulating a pedal with your feet and bring your right elbow with your left knee giving a twist to your torso, then bring your left elbow with your right knee. It is recommended to do 3 sets with 10 repetitions.
10- Gluteus bridge
You need to lie on your back with your hands at your sides, knees bent and feet supported. Tighten your abdominal and butt muscles to push your lower back towards the floor. Now lift your hips to create a straight line from your knees to your shoulders. Try to hold this position for several seconds, which can be 3 seconds. Lower without touching the mat and repeat this movement, completing 3 sets of 10 repetitions.