Thin the “Zone” 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 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 “region” - 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.
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.
Target Your Abdominals
Cross Scissor Reach (5 reps for both sides, 5 sets)
Preparation: Lie on your back, stretching your legs straight towards the ceiling and your hands and palms on top of your head.
Movement: 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.
Teaser with One Leg (8 reps per leg)
Preparation: 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.
Movement: 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.
Hint: 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.
Low Lift (10 reps)
Preparation: Lie on your back and stretch your legs up towards the ceiling.
Movement: 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.
Hint: Focus on keeping your shirt, full bra strap, or chest bone wrinkled. This helps keep your abdominal muscles in a proper shape and maintain.
Target Your Butt
Bridge (10 reps for both sides)
Preparation: Lie on your back, stretch your arms. Bend your knees and your feet wide open in hips. Keep your heels almost touching your fingers.
Movement 1: 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.
Movement 2: 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.
Hint: 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.
Grasshopper Lift (3 sets of 10 repetitions)
Preparation: Lie flat on your stomach, your palms like a pillow, under the front of your head, stand on top of each other.
Movement: 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.
Hint: 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.
Target Your Hips
Internal Hip Tightening (20 reps)
Preparation: 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.
Movement 1: Raise the upper leg to the height of the hip. Move your waist down while lifting the lower leg up. Repeat 20 times.
Movement 2: Lift both legs and keep them tightened together. Lower both legs. Repeat 20 times.
Hint: 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.
Outer Hip Sculpting (20 reps)
Preparation: Open your feet a little more than the width of your hips and keep your hands on your hips.
Movement 1: Bend your knees and jump high. Take a deep Squat position by bending your knees. Repeat 20 times.
Movement 2: While you kneel deeply bend, contract. Repeat 20 times.
Hint: 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.
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.