{"id":41,"date":"2019-09-22T22:12:20","date_gmt":"2019-09-22T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/karin-popo-ve-kalca-bolgeyi-inceltmek-icin-hareketler-gucluyasa\/"},"modified":"2020-09-14T15:07:15","modified_gmt":"2020-09-14T12:07:15","slug":"karninizi-poponuzu-ve-kalcalarinizi-bolgeyi-inceltmek-icin-hareketler","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/en\/your-flask-your-butt-and-thighs-your-zone-depleting-to-price-movements\/","title":{"rendered":"Abdominal, Butt and Hip: Movements to Thin the \u201cRegion\u201d"},"content":{"rendered":"
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Thin the \u201cZone\u201d with these 7 exercises. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
This article was created based on what the Santa Monica pilates coach named Andrea Speir said.<\/em><\/strong><\/div>\n
 <\/div>\n
Often when I ask customers what their fitness goals are, they somehow point to the part of their body that is approximately from the middle of their hips to the middle of their abdomen. Yes, I understand what they mean! This is what I will refer to as the \u201cregion\u201d - this fraudulent region where many people are very confused about how to tighten and examine. Personally, I have what you call a "pear shape", that is, my inner and outer hips, butt and lower abdominal muscles have always been my focus areas to work on. <\/span>\u200b<\/div>\n
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\"Keep<\/a>\n

 <\/p>\n

 <\/p>\n

Keep in mind: Regardless of the shape of your body, you are perfect !. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
It's nice to have curls and I don't think anyone should ever have the feeling that they have to thin their bodies to look sexy. However, there are some excellent exercises for these specific parts of the body, read on to see what I have combined to tighten and strengthen the "Zone" from my own work and my clients. <\/div>\n

Target Your Abdominals<\/span><\/h2>\n
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\"These<\/a>\n

 <\/p>\n

 <\/p>\n

These movements will break your abdominal muscles - in a good way! Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

Cross Scissor Reach (5 reps for both sides, 5 sets)<\/span><\/h2>\n
Preparation<\/strong>: Lie on your back, stretching your legs straight towards the ceiling and your hands and palms on top of your head.\n

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 <\/p>\n

Movement<\/strong>: Lower one leg at an angle of 45 degrees and lie on your body crosswise with your opposite arm, towards the little finger of your foot. Hit up 5 times with your body. Repeat the same for the other side.
\u200b
\u200bHint<\/strong>: Pull your abdominals in and really turn your body to work all your lower abdominal muscles and obliques. <\/p>\n<\/div>\n

Teaser with One Leg (8 reps per leg)<\/span><\/h2>\n
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\"Take<\/a>\n

 <\/p>\n

 <\/p>\n

Take a break on your back and let your abdominal muscles exercise. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bPreparation<\/strong>: Lie flat on your back, flex one leg up and at an angle of about 45 degrees. Bend your other leg at an angle of 90 degrees. Keep your knees together.\n

 <\/p>\n

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Movement<\/strong>:<\/strong> Tilt your head and keep your chest up, stretch your arms towards your toes, curl up all the way to the sitting position. Just slowly roll down to the lower end of the scapula, then go back immediately. Change the legs.<\/p>\n

Hint<\/strong>:<\/strong> Be consciously in touch with your abdominals to make sure they do all the work. If you feel that your waist is doing the job instead of your abdominals, gently hold on the back of your hips instead of reaching for your toes.<\/p>\n<\/div>\n

Low Lift (10 reps)<\/span><\/h2>\n
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\"Keep<\/a>\n

 <\/p>\n

 <\/p>\n

Keep focusing on your abdominal muscles. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Preparation<\/strong>: Lie on your back and stretch your legs up towards the ceiling.\n

 <\/p>\n

 <\/p>\n

Movement<\/strong>: First, bend your head and chest upwards with your palms overlapping behind your head. Then lower your legs at an angle of 45 degrees. Tighten your abdominals and lift your legs straight up to 90 degrees. Repeat 10 times.<\/p>\n

Hint<\/strong>: Focus on keeping your shirt, full bra strap, or chest bone wrinkled. This helps keep your abdominal muscles in a proper shape and maintain. <\/p>\n<\/div>\n

Target Your Butt<\/span><\/h2>\n
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\"These<\/a>\n

 <\/p>\n

 <\/p>\n

These moves will make your butt better. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

Bridge (10 reps for both sides)<\/span><\/h2>\n
\u200bPreparation<\/strong>: Lie on your back, stretch your arms. Bend your knees and your feet wide open in hips. Keep your heels almost touching your fingers.\n

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Movement<\/strong> 1<\/strong>: Lift your hips up to the ceiling, hold your pelvis bent at the bottom, and include your hip muscles. Extend one leg towards the ceiling, lower your hips with small strokes and lift them at the same time. Repeat 10 times. Change directions and repeat. <\/p>\n<\/div>\n

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\"Operate<\/a>\n

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Operate your hip AND abdominal muscles in a single motion. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bMovement<\/strong> 2<\/strong>: Bring a heel diagonally over your hips, your knee to the outside. Lower and raise your hips (including your hip muscles). Repeat 1o times. Change the legs. <\/div>\n
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\"Imagine<\/a>\n

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 <\/p>\n

Imagine your firmer butt. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bHint<\/strong>: Activate your back and imagine your hip muscles while working out. Consider the effect that training these muscles will work on the "region." Include your abdominals in the study and prevent your waist from bending into its place.<\/div>\n

Grasshopper Lift (3 sets of 10 repetitions)<\/span><\/h2>\n
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\"Use<\/a>\n

 <\/p>\n

 <\/p>\n

Use your hip muscles to lift your legs, not your back. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Preparation<\/strong>: Lie flat on your stomach, your palms like a pillow, under the front of your head, stand on top of each other.\n

 <\/p>\n

 <\/p>\n

Movement<\/strong>: Spread your legs as wide as your mat, bend your knees and put your toes together, keep your knees apart. Lift your hips upwards from your mat, including your hip muscles. Pull your legs up to the ceiling and your hips up so they don't touch the mat. Repeat 10 times. Take a quick breath between sets. Finish in active rest posture or child posture to complete your waist.<\/p>\n

Hint<\/strong>: In this posture, the goal is not to curve upwards, that is, keep your abdominals pulled towards your navel and actively tighten your hip muscles to raise your legs. <\/p>\n<\/div>\n

\u200b<\/strong>Target Your Hips<\/span><\/h2>\n
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\"This<\/a>\n

 <\/p>\n

 <\/p>\n

This move will target your inner hips. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

Internal Hip Tightening (20 reps)<\/span><\/h2>\n
\u200bPreparation<\/strong>: Lie on your side with your legs slightly in front of your body. While holding your head with one hand, the other hand should be fixed in front of your abdominals.\n

 <\/p>\n

 <\/p>\n

Movement<\/strong> 1<\/strong>: Raise the upper leg to the height of the hip. Move your waist down while lifting the lower leg up. Repeat 20 times.  <\/p>\n<\/div>\n

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\"Increase<\/a>\n

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Increase burning and keep your legs together. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Movement<\/strong> 2<\/strong>: Lift both legs and keep them tightened together. Lower both legs. Repeat 20 times.\n

 <\/p>\n

 <\/p>\n

Hint<\/strong>: Raise your legs as high as you can and don't rush. We are interested in form, not fast. This will not only tighten your inner hips, but also grip your waist. <\/p>\n<\/div>\n

Outer Hip Sculpting (20 reps)<\/span><\/h2>\n
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\"Jump,<\/a>\n

 <\/p>\n

 <\/p>\n

Jump, bounce, jump and go down! Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bPreparation<\/strong>: Open your feet a little more than the width of your hips and keep your hands on your hips.
\u200b
Movement<\/strong> 1<\/strong>: Bend your knees and jump high. Take a deep Squat position by bending your knees. Repeat 20 times.<\/div>\n
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\"Keep<\/a>\n

 <\/p>\n

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Keep your back straight and straight. Photo: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Movement<\/strong> 2<\/strong>: While you kneel deeply bend, contract. Repeat 20 times.
\u200b
Hint<\/strong>: Stand upright as if your back is leaning against the wall. The key to maintaining this length and spine in the body is to include the abdominals.
 \u200b<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>
Include these movements in your daily sports routine at least 3 times a week. Remember, stability is the keyword! Performing these movements will make a difference in your physical goals, which will help tighten the targeted area.<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n
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Share This Article<\/h2>\n\n\n\n
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Thin the \u201cZone\u201d with these 7 exercises. Photo: Valorie Darling This article was created based on what the Santa Monica pilates coach named Andrea Speir said. Often when I ask customers what their fitness goals are, they somehow point to the part of their body, from the middle of their hips to the middle of their bellies. Yes, I understand what they mean! As a \u201cregion\u201d [\u2026]<\/p>","protected":false},"author":1,"featured_media":579,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[15,7],"tags":[97,104,105,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",481,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x199.jpg",300,199,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",481,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-600x399.jpg",600,399,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",600,399,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/en\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Kad\u0131nlara \u00d6zel<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"“B\u00f6lge”yi bu 7 egzersizle inceltin. Foto\u011fraf: Valorie Darling Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.   \u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. Evet, ne demek istediklerini anl\u0131yorum! \u201cB\u00f6lge\u201d olarak…","yoast_head":"\nKar\u0131n, Popo ve Kal\u00e7a: \u201cB\u00f6lge\u201dyi \u0130nceltmek \u0130\u00e7in Hareketler - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"Han\u0131mlar, inat\u00e7\u0131 b\u00f6lgelerinizi bu 7 egzersizle inceltin. \u00c7o\u011fu zaman kad\u0131nlara formda olma hedeflerinin ne oldu\u011funu sordu\u011fumda, bir \u015fekilde kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/en\/your-flask-your-butt-and-thighs-your-zone-depleting-to-price-movements\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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Foto\u011fraf: Valorie Darling Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.   \u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. 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