How can you maintain a perfect figure while staying at home all day? With the help of household items such as carpets, beds, sofas, and chairs, you can comfortably sculpt a devilish figure. The following home exercises are specifically designed to help you quickly slim down your hips.
Sit-up V-leg raises
Choose a longer stool or a single sofa. Sit straight on the edge, tighten your abdomen, bend your elbows, and slowly lean back to lift your feet off the ground, parallel to the surface of the stool. Then fold your upper body and lower body together, bend your knees towards your chest, and at the same time, straighten your arms to make your upper body touch your knees. Hold for a while, then stretch back to the starting position.
Note: The abdomen should always be tightly contracted, and the spine should be straight to protect the waist.
Number of sets: Do 3 sets of 10 to 30 repetitions each.
Supine bicycle
Lie flat on the ground, bend your left knee towards your chest, lift your right leg, extend it, and make a 45-degree angle with the ground. Hold your hands behind your head, bend your elbows outward, lift your head, neck, and shoulders off the ground, rotate your body in the middle, and position your shoulders opposite your left knee. Hold for a while, then slowly bend your right knee, lift your left leg, and align your left elbow with your right knee. Hold for a while again, and continue rotating. Breathe in and out at least once with each body twist.
Note: You should feel the exertion in your neck and shoulders. When rotating your upper body, your abdomen should contract.
Number of sets: Do 2 to 3 sets of 10 to 20 repetitions each.
Hanging
Bend your elbows and place them on the ground, hold your hands together, support your body with your forearms and the insides of your toes, and keep your chin close to your chest. Tighten your abdomen, keep your spine straight, and breathe deeply.
Note: Your waist should not sag or relax, and your buttocks should not lift. Keep your body straight.
Number of sets: Maintain this position and count slowly from 1 to 10, then repeat 1 to 3 times.
Side bridge
Lie on your right side, legs extended, one leg on top of the other. Extend your left arm upward, with your right elbow and forearm supporting on the ground. Tighten your abdomen and use the abdominal muscles to lift your upper body and hips off the ground. Hold the position at the highest point; repeat on the other side.
Note: Your body should be in a straight line.
Number of sets: Count slowly from 1 to 5, and repeat 1 to 3 times.
Leg raise sit-ups
Lie flat on the carpet, bend your legs, lift them vertically above your hips, cross your ankles, hold your hands behind your head, bend your elbows outward, and slowly lift your head, neck, and shoulders off the ground. Tighten your abdomen, exhale, lift your hips and buttocks off the ground, and then slowly return to the starting position.
Note: When lifting your buttocks, do not bend your legs and hips towards your face. Keep your upper body still.
