Getting a small waist and big hips may take some work.
Reducing your waist size while increasing your hip size takes a three-pronged effort: changing your diet to reduce the fat on your waist, performing cardiovascular exercise to further burn fat on your entire body, and performing leg exercises to increase your hip muscles. If you follow this regime, you will be surprised by how quickly you see results. The larger your hips get, the smaller your waist will look and vice versa. Success in one area will increase success in the other.
Instructions
Diet
1. Reduce your simple carbohydrates and other foods that do not provide you with long-term energy. This includes white bread, sugar, alcohol and baked goods. These foods do not give you as much energy as their complex counterparts, and therefore require you to eat more.
2. Increase your complex carbohydrate intake, like whole grain bread, oats and vegetables. These foods take longer to process than simple carbohydrates but release the same amount of energy, which means you do not have to eat as much.
3. Increase food that is high in fiber, as the fiber content effectively cancels out the carb content. So, a food with 10 grams of carbs and five grams of fiber has five effective grams of carbs.
4. Eat protein, particularly right after weight training. Protein (in addition to carbs) is used to build your muscles - including your hips.
Squat
5. Perform regular squats. This is widely accepted as the most effective leg exercise.
6. Place an empty barbell across your back, holding onto it with your hands slightly above shoulder width.
7. Squat down, starting with bent knees and moving your butt backwards once your knees bend all the way.
8. Ensure that the tops of your legs go past parallel. Essentially, your ankles and butt should be almost touching. This ensures that your whole leg is worked and also keeps pressure off your knees.
9. Push up, ensuring that your feet are flat. Curl your toes to force your body to push on the balls of your feet. Once you've mastered form without any weights, start adding some gradually, until you reach an amount where you are struggling to do between eight and twelve reps. This is the prime muscle-building range.
Cardio
10. Perform regular cardiovascular exercise. This is essentially anything that gets you sweaty and makes your heart pound -- boxing, swimming, running, biking, having sex.
11. Perform your cardio after you lift weights, but preferably on alternate days from your weight training. Otherwise, you risk overtraining.
12. Perform any kind of cardio you want, as long as it makes your body work and burns some calories. This could be an hour of medium effort or twenty minutes of extremely hard interval training. It's really up to you.
Tags: your waist, cardiovascular exercise, grams carbs, makes your, Perform regular, simple carbohydrates