If your goal is to lose weight in the hip area, there is no way to lose weight specifically, but matching yoga and healthy eating habits can actually help you lose weight. In other words, specific yoga postures or movements will help shape and give a more textured appearance to the muscles near your hips. If you want to learn how to use yoga to get slim hips, read on.
Method 1. Warm up in a soothing position
1. Half spine twist.
This is a sitting stretch position designed to increase the body's metabolic speed and help lose weight.
Kneel on a yoga mat.
Right leg forward, cross on left leg. Place the right foot flat on the ground behind the left leg.
Place your left hand on your right knee, exhale, and carefully twist your torso to the right as much as possible. Hold this position for 20 seconds.
Repeat on the other side.
2. Change to half moon.
This position is very good because it requires the strength and flexibility of the hips to balance other bodies.
Starting from the standing position on the yoga mat, stride forward with your right foot and leave your left foot in place. Keep your left foot out to balance.
Place your left hand on the yoga mat in front of your right foot. If you can't touch the yoga mat, put the Yoga brick in front of your feet and touch it instead.
Slowly raise your left arm until it points to the ceiling.
Raise your right leg until it is at a 90 degree angle to your left leg.
Hold this position for 20 seconds, then change legs and repeat on the other leg.
3. End the warm-up in warrior style.
This position stretches your legs and hips.
Starting from the standing position on the yoga mat, stride forward with your right foot and leave your left foot in place. Left foot outward to increase balance.
Bend your left knee so that your leg is at a 90 degree angle.
Raise your arms over your head and close your palms. Keep your chest and chin straight up.
Hold this position for 20 seconds and repeat with the other leg.
Method 2. Practice posture to shape your thighs and hips
1. Standing stretch with hands and toes.
This position can exercise your hips, strengthen the muscles there and give you a thinner and more fit appearance. Add this yoga pose to your yoga program and see the effect after a few weeks of training:
Legs apart, shoulder width, hands close to the body.
Bend your hips so you can touch your toes when your knees are straight.
Grab your toes with your fingers.
Lift your upper body, hold your toes, and inhale.
Lift your hips as you exhale.
Continue switching between toe and hip lifts for a few minutes.
2. Happy baby style.
This position is good for both hips and hips. Controlling the stability of breathing is important because it can get the maximum benefit. Be sure to hold this position for at least 1 minute to see the effect.
Lie on your back and bend your knees to your stomach.
Hold your legs with both hands.
Open your legs so that your knees move to your armpits.
Keep your knees and ankles aligned and press your feet into your hands.
3. Half frog style.
This position will lift your hips as you switch from one leg to the other. Hold this position for up to 2 minutes on each side.
Lie on your stomach.
Raise your upper body with your forearms against the ground.
Transfer the weight to the left arm.
Touch your right hip with your right heel and hold it with your right hand. Hold this position.
Repeat on the other side.
4. Grasshopper style.
This position helps strengthen and shape your hips. It's easy to do. Hold this position for at least five breaths and repeat.
Lie with your abdomen down, your arms close to your body, and your palms up.
With your big toe in the middle, feel your thighs rotate and your hips tighten.
Lift your head, chest and arms off the ground and touch your fingertips behind you.
5. Extended side stretch.
This position is good for your thighs and hips. Hold this position on each side and take five full breaths.
Stand with your legs apart and your arms close to your body.
Turn your right foot 90 degrees outward and bend your right knee.
Sink your hips so that the underside of your right thigh is parallel to the ground.
Look at the fingertips of your right hand and keep your chest forward.
Repeat on the other side.
6. Wind release style.
This applies to your entire abdominal area, including your hips.
Lie on your back.
Put your knees to your chest and your ankles together.
Put your arms around your knees and lift your head off the ground.
Inhale and tighten your abs, then exhale and repeat.
Method 3. Good habits lead to good results
1. Do yoga at least three times a week.
To be effective, yoga must be done several times a week, not just for a while. Your muscles need time to recover between exercises, but if you wait too long, your body will lose shape. Have a regular yoga program and be committed to adhering to it in any case.
If you need extra motivation, sign up for yoga classes.
Do yoga in the morning before going to school or work to make sure you finish what you should do before you rush.
2. Increase strength every few weeks.
If you find that your lean hip yoga program is starting to get too easy, increase the intensity by holding the pose for longer. The goal is to exercise for one hour and finish almost all postures during this time. Make sure you pay attention to breathing correctly and use the correct posture to ensure the effect.
3. Match yoga with a healthy diet.
If you don't lose weight as a whole, your hips won't lose weight alone. Yoga alone can't help you. You will need to eat well to help you do yoga better.
Eat lots of fruits and vegetables, so you will get rich vitamins and nutrients every day.
Eat whole grains and beans.
Eat lean meat, fish, eggs and tofu.
Avoid sugar, puffed snacks, fried foods and fast food when you want to lose weight.
Lean hips through yoga posture are more effective when paired with a healthy diet. Avoid processed foods and monosaccharides. On the contrary, eating more vegetables and whole grains will help you lose weight.
If you are exercising in a yoga school, you can consult your instructor for pranayama or breathing exercises to help accelerate your metabolism. Pranayama has many health benefits, but you should always follow a qualified yoga instructor.