These are exercises you can do at home! In fact, they are recommended if you don’t have the time (or desire) to go to a gym. So this set of exercises can be done at home, because it doesn’t require much space and doesn’t take much time either, so, no excuses!

Today, everyone is affected by the image imposed by the mass media. But what you need to know is that all women are beautiful, no matter what size clothes they wear, and that beauty is not in weight and size, but in your inner feelings. This is exactly the best advice you can give despite all the stereotypes and socially approved images in the media.

However, that doesn’t mean that you shouldn’t change your shape by adopting a healthy lifestyle and exercising.

That’s why we’re going to tell you how to get rid of sagging hips. With these exercises, you’ll build muscle, your bottom shape will change and you’ll look rounder, and therefore more feminine.

-Leg Lift:

You should use this exercise to warm up and do your best to shift your knees and keep your legs straight.

-Back kicks for the hip biceps

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You need to pull your toe in towards you (foot bend position). Then you need to lift your legs one at a time very slowly.


You have to make sure that you put your fingers as wide as your shoulders. Then twist your toes and this will make your internal organs work.

Side plank hip lift

To start this exercise, you need to lie on your side so that only your forearm and the side of your foot are touching the ground, then place your body in a straight line (side plank position). Next, you should bend at the waist and lower your hip to the floor, then come back up and repeat the exercise for the desired number of reps, then switch sides.


To do this exercise, you must first stand up straight with your feet together and your hands at your sides, then jump up. Next, you need to spread your feet, bend your knees as you push your hips back, open your arms, and then push up on the hills to come up. Then bring both hands together over your head and repeat until the set is complete.



First, you need to lie on your stomach with your arms above your head and tighten your abs. Then you need to lift your lower legs and upper body off the floor and only your thighs and abs need to touch the floor, so then you need to move your arms. And then your legs up and down. Then you need to move your right arm and left leg together and your left arm and right leg together, then alternate them back and forth for as long as you want.


Standing with your trunk tucked in and your back flat, you should bring your hands together at chest height, then position your feet hip-width apart. Then, starting with your right foot, take a step back and cross your left foot, then simultaneously bend your left knee and drop it towards the ground. Next, you should stop when the right front knee is parallel to the ground, then take off from the ground with your right foot. And finally, return to the starting position.


You should place your feet shoulder-width apart while keeping your chest up and your abs contracted, then you should begin the movement by swinging your arms upward toward your shoulders. At the same time, you should bend your knees and bring your hips back as if you were sitting in a chair. Then, once your upper thighs are parallel to the floor, you should pause and push your hips forward to…


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For this exercise, you need a mat or a comfortable surface and you need to lie on your left side, then place your left hand behind your head while placing your right hand across your body. Next, you should bend your knees on top of each other so that your feet are behind you, then begin the movement by lifting your left knee while keeping your feet together. Then pause at the top of the movement. And then slowly lower your left knee back to the starting position.


To do this exercise, you must place a bench in front of you and hold a pair of PLA dumbbells and face the bench. You then need to strengthen your core and keep your gaze straight ahead, then lift your right knee and step up onto the bench. Then put all the effort into your right leg, then bring your body to a standing position on the bench and slowly lower to the starting position, then switch legs.



First, you need to get into a plank position. This involves resting your forearms on the floor, elbows directly under your shoulders and legs straight out behind you, feet hip-width apart and then your body should form a straight line from your shoulders to your ankles. Your core should be braced. Then keeping your hips parallel to the floor you need to squeeze your glutes to raise your right foot a few inches into the air and then hold for two seconds and then lower your foot. So, that’s one rep.