20 Minutes Workout for spot reduction: Hips

20 Minutes Workout for spot reduction: Hips

Exercise 1: Put a chair in front of you. Now bend on the chair with hands positioning as shown in the photograph. Stretch one leg backwards and then bend your knee and bring it in front to touch your chest and again stretch. Do 3 sets of 15 counts for each leg.

 

Exercise 2: Take the same position as exercise 1. Now bend your knee, lift it backward and do up and down movement with knees bend.  Do 3 sets of 15 counts for each leg.

Exercise 3: Lie down with one leg folded on another as shown in the photograph nearly into a perpendicular position. Now hold the free leg tightly with both hands and pull it towards you as close as possible. Do 3 sets of 15 counts for each leg.

Enjoy exercising..............!!!!!!!!!!!!

20 Minutes Workout for spot reduction: 

Calf :

Exercise 1: Stand near the wall and use it for support. Put one hand on the wall and the other on your back. Now bend one knee. Lift the heels of the other leg and push yourself up. Do 3 sets of 15 counts each.

Exercise 2: Stand straight. Put your hand on your back. Lift your heels and pull yourself up. Hold this position then relax. Do 3 sets of 15 counts each.

Exercise 3: Stand near a wall. Stretch one leg back and take the position as shown in the picture. Keep your hands on your front thighs. Now push yourself down and then jerk. Do 3 sets of 15 counts each.

20 Minutes Workout for spot reduction: 

Upper Thighs

Exercise 1: Stand with your back for support near a wall. Put your hands on the wall, near your hips. Now stretch one leg and lift it up and then down. Do this a bit faster. Do 3 sets of 15 counts each, each side.

Exercise 2:  Stand with your back for support near a wall . Put your hands on the wall near your hips. Now lift one leg and pull it towards yourself with knees bend as shown in the picture, then take it down. Do 3 sets of 16 counts each. Repeat with your other leg.

Exercise 3: Sit on the floor and put your hand bend and use your palms for support. Now raise one leg up and down. Do 3 sets of 16 counts each. Repeat with your other leg.

20 Minutes Workout for spot Reduction : Side thighs

20 Minutes Workout for spot reduction:

Side Thighs

 

Exercise 1:  Stand sideways about a foot away from the wall. Put your hand on the wall for support. Now raise your leg away from the wall straight. Then lift it up and then down. Do 3 sets of 15 counts each on each side.

Exercise 2: Stand straight but sideways near a wall. Use your hand for support on the wall. Now bend the knee away from the wall and raise your leg. Do 3 sets of 15 counts each. Repeat on the other side.

Exercise 3:  Lie down on the floor sideways. Take the position as shown in the picture. Now raise the leg that is free to about an angle of 30 degree and then pulsate it up and down. Do 3 sets of 15 counts. Repeat with other leg.