How to remove the inner ears of the thighs. How to remove the ears on the hips: all the ways to deal with the female "riding breeches"

Ears appear due to not proper nutrition or a sedentary lifestyle. These defects not only spoil the appearance, but also contribute to causing pain. Therefore, at the first signs of the appearance of ears, every woman seeks to get rid of them, while taking various ways and procedures.

But how to get rid of them at home - you can learn about this in this article.

Why do femoral ears appear

At the beginning it was already said that the main reasons for the appearance of ears on the skin are:

malnutrition, when a person eats high-calorie foods in unlimited quantities;
with a sedentary lifestyle.

The first option is characterized by the appearance of ears on the hips, since the food consumed does not have time to be digested and therefore the accumulated fat molecules are gradually deposited on the surface tissue of the skin. By nature, it is so arranged that excess calories in the female body are deposited primarily on the hips, waist, and abdomen.

If a person leads a sedentary lifestyle, and mostly most of the time is in a sitting position, then over time, ears also appear, and this is typical for both women and men.

In addition to the fact that energy after eating food does not diverge anywhere, there is also an active process of deposition of fats in the subcutaneous integument. These deposits under the skin are the ears on the hips, which women on their bodies do not accept so much.

We remove the ears with the help of special exercises

It is known that it is not only possible to remove the ears on the hips, but it can also be done without resorting to grueling workouts V sports facilities. What is needed in order to remove the ears on the hips? Let's find out further.

There are the following exercise options with which you can get rid of unpleasant defects on the skin of the thighs:

The first exercise involves taking a position - lying on the right side with the legs at a right angle. At the same time, on right hand the head is located. The exercise begins with a deep breath, and as you exhale, you need to raise your left leg up and pull it as far as possible towards you. It is necessary to perform 10 approaches for one leg, and then for the second.
The next exercise involves stretching the muscles. To do this, you need to take a position - sitting on the floor with crossed legs. Stretching exercise is performed as follows: it is necessary to alternately make turns in one direction and the other, making contact with the hips. In this case, with the second hand, you need to press on the knee opposite to the turn.
Let's move on to exercise number 3, which involves taking a stance - lying on your stomach, while resting your hands and feet on the floor. One breath is taken and the leg is taken to the side. After that, we fix in this position for 1-2 seconds, taking a breath. Then exhale again and return the leg to its original position. Similarly for the second leg. The number of repetitions is up to 10 times for each leg.
Now you can do the classic exercise called squats. To do this, you need to take a standing position, and set your legs at shoulder width. Squatting is carried out on inspiration, and on exhalation, return to the starting position. Exercise can be done at different paces, so you need to choose the optimal rhythm for yourself. The number of squats - up to 50 times.
Jumps are performed in a pose with bent knees. The number of jumps is 100 times.
Helps to remove ears from the pelvis next exercise. Its essence lies in taking a position - lying on your back with your knees bent. Feet need to rest on the floor and compress and straighten the buttocks. Further, you can complicate this exercise by throwing one leg over the other. Thus, compression and extension are carried out on one leg, which is even more effective.

Checking the correctness of the exercises

So, we found out that the ears on the hips can be removed using the exercises we know from school. But to make sure that they are carried out correctly, the following rules should be observed.:

During squats, it is important to ensure that the legs are shoulder-width apart, but in no case, not together. It is also important that the feet are parallel to each other.
For the correct performance of squats, it is important to ensure that the heels do not come off the floor. This is an important condition, otherwise the effectiveness of the exercises will be zero. While squatting, it is necessary to keep the gluteal muscles in tension and take them back.

For the correct execution of half-squat exercises, the following points should be controlled:

When performing the half-squat exercise, you need to hold on to any convenient object, such as a chair, with your hands.
Half squats should be performed with a straight back, as well as bent knees and spread them apart.
The toes should be apart and the heels should touch.

For beginners, half squats must be performed in slow pace until the technology is mastered. After that, you can gradually accelerate the pace, which will allow you to load the muscles.

We remove the ears, walking on the street

If it is difficult to allocate even 20 minutes a day to perform such exercises, then do not be upset. You can remove the ears on the hips even while walking along the street. To do this, you need to make light short-term runs during a walk. Good result can be achieved by doing incline runs.

An effective exercise for removing ears from the thighs is the sitting movement. When taking a walk in the park, you can alternate walking with running and sitting. If you're a new mom and complain about not having enough time to exercise, even while walking with a stroller, you can find ways to exercise your muscles, like pushing the stroller up a small hill.

You can practice even while watching your favorite series. To do this, you need to purchase a circle called a hula hoop and twist it in the evenings. The circle promotes the splitting of fatty layers and the removal of ears on the hips.

Nutrition for the fight against femoral ears

If you are trying to remove the ears on the hips, then it is important to pay attention to the diet. The first thing you need to know is that a permanent diet is prohibited. You need to eat different foods, but always low-calorie. It is also impossible to experience a feeling of hunger for a long time, as this will not have a positive effect on weight loss, but, on the contrary, will provoke the development of serious gastrointestinal diseases.

If you have planned to switch to eating only healthy and proper food, then first you should create a weekly diet for yourself, diversifying your every day to the maximum. From your diet, you should exclude food that is prepared by frying, smoking, salting or baking. It is forbidden to eat in eateries and fast foods, because, apart from various diseases, you will not get anything else good.

In addition, it is forbidden to enjoy cakes, sweets and other sweet pastries. Alcohol is under the strictest ban, since it is he who accelerates the aging process of the skin and provokes the development of serious diseases.

If you decide to switch to eating healthy food, then it is important to know what applies to it.:

lean meat;
vegetables and fruits;
fish from sea waters;
sour-milk fat-free products;
hard eggs and pasta.

In addition, the daily ration should be enriched with purified drinking water in an amount of at least 2 liters. In addition, it is important to pay attention to proper nutrition. For this, the following types of recommendations are available.:

Meals should not be three times a day, but 5 or even 6, but you should not overeat.
Before starting a meal, half an hour before that, you need to drink a glass of plain water.
Steam cooking is best. After all, this can save time and bring extraordinary benefits to the body.
It is forbidden to eat meat products with sweets, as this leads to inhibition of the metabolic process.

It is recommended to do a fasting day once a week, which is mainly due to the use of only fruits or vegetables during the day and nothing else. If the food that is included in your new diet seems monotonous and tasteless to you, then you can diversify it in any way.

Massage

If there are massage therapists among your acquaintances, friends or family members, then you are very lucky. After all, massage is truly considered a useful and healing procedure, with which you can not only remove and remove the ears on the hips. During the session, it is recommended to mix the oil with aromatic oils, which allows you to get a pleasant relaxation and at the same time a fresh supply of energy.

With the help of several massage sessions, you can get rid of the ears on the hips, but for this it is important to carry out the procedure correctly. It is forbidden to conduct a massage session in case of problems with the skin. In this case, it is better to consult a doctor who will give practical advice.

shock wave therapy

Recently, such a method of eliminating ears on the hips as shock wave therapy has also become popular. A feature of this technique is the direction of the flow of waves to the area of fat layers, where the process of splitting fat cells occurs. The advantage of this procedure is that getting rid of the ears occurs automatically. Already after several procedures, positive changes can be noticed.

The duration of the procedure is 30-40 minutes, during which the woman simply lies or can even sleep. The advantage of the procedure is that this method is absolutely harmless. The disadvantage is the fact that it is problematic to carry out the procedure at home, because for this you need to purchase a device.

The procedure is carried out under the supervision of a doctor, and after the completion of a 10-day course, complete removal of the femoral ears is observed.

For many girls, the concepts of “ears on the hips” or “pop ears”, alas, are familiar firsthand. Located in the most visible area body fat are a real problem for the fair sex. But it is quite possible to solve it if you know which exercises are suitable for eliminating the “riding breeches” zone on the hips. Therefore, today we dedicate an article to the topic of how to remove the ears on the hips.

It’s worth noting right away that those who want to remove the sides on the hips will have to work hard, because the main secret of successful training and slender legs lies in diligent and regular workouts and dietary compliance.

If your main goal is to eliminate “butt ears”, then you will have not only cardio workouts (fitness, running or brisk walking, etc.), but also power loads. The thing is that a reduction in volume in the problem area can only be achieved by activating local fat burning processes.

But let's get back to the very definition of what the ears on the hips are, what causes the unfortunate folds in girls, and how to deal with them. As you can see in the photo, fat deposits localized on the side of the thighs received such a specific name. Moreover, your legs can be slender and thin, but the folds protruding on the sides can spoil all the charm of their contemplation.

Excess fat cells that accumulate in the riding breeches area will be very difficult to eliminate only with exercises for the muscles located in the upper part of the legs on the side. With local exposure, they are not consumed. The body will be able to process them only if it starts to receive fewer calories and has time to spend them during sports.

An excess of calories is one of the main reasons why ears appear on the hips on the sides. But similar bulges can also occur due to genetic predisposition, as well as a sedentary lifestyle, malnutrition, in general. The most difficult for girls and women with a pear shape.

There is also an anatomical explanation for why fat layers form on the sides. It is due to the fact that the area of \u200b\u200bformation of the ears is represented by more connective tissue, weeks by muscles. The fact is that in the area of \u200b\u200bthe appearance of the riding breeches, the ends of the large gluteal muscle, surrounded by small fibers that are not muscles. And due to the fact that the riding breeches zone is mostly represented by connective tissue, slow blood circulation occurs in it. The result of this is the accumulation and stagnation of fat cells.

However, you should not get upset prematurely, because hard work and proper nutrition will help return nice shape your hips. And it is very important to start dealing with the problem at the first symptoms. It will be possible to remove the ears on the hips if you draw up in a timely manner individual program workouts, including only the most effective exercises. In addition, you need to reconsider your diet, excluding all harmful things from it:

sweets
fried and salty foods
fast food
flour, etc.

It is also worth trying cosmetic procedures that help speed up blood circulation and metabolism in the upper thighs.

Workout at home

So, first things first. Those who are interested in how to get rid of protruding fat formations on the sides should start with exercise. There are several effective exercises that will help you easily and quickly. For their implementation, it is not necessary to engage in gym, you can at home.

The complex below with a photo should be performed in the form of 2-3 cycles with 20-30 repetitions for each exercise. To remove the ears on the hips at home, exercise regularly and gradually increase the load.

Complex for home workout includes the following effective exercises for beautiful thighs without riding breeches.

Leg forward lunges alternately

Starting position - standing straight with your hands on your waist. From this position, lunge forward with your foot so that the knee is in line with the heel. The other leg remains straight. Bend your legs until right angles are formed at the knees, tilting slightly upper part torso forward, as shown in the photo. Having made the optimal number of repetitions, perform the exercise with the other leg the same number of times.

This exercise will make the fight with the ears as effective as possible, as it activates the muscles of the buttocks and thighs, stimulating blood circulation in the problem area of the riding breeches. I.p. - standing straight with legs wide apart and feet parallel. Leaning your torso slightly forward, shift your body weight first to one leg, bending it at the knee and straightening the other (see photo). Then repeat the movement, straightening the leg bent at the knee, sitting down on the other.

Sumo squats (plié)

For those who want to know how to quickly tighten the muscles of the thighs and get rid of the bulges on the sides, you should try sumo squats. By doing it, you will not only remove the ears, but also pump up.

To perform these squats, stand straight with your legs wide apart and your feet turned outward. Putting your hands on your waist, perform a deep squat, lingering for 2-3 seconds in lowest point. After that, you can return to the starting position.

Starting position - lying on your side with emphasis on the forearm and the palm of the free hand (see photo). Leaving the straightened working leg, bend the other at the knee. Raise your working leg to a height of about 45-50 cm from the floor. Perform this exercise to remove the ears on the hips, more dynamically, but with a short delay at the top. After doing a certain number of repetitions, lie on the other side and repeat the exercise with the other leg.

jump rope

This exercise is great for drying the thighs, as it allows you to use almost all the muscles of the legs and, due to their work, contribute to the weight loss of the problem area. Performing it, you can jump on two legs, however, it is worth doing it very dynamically.

In order to increase the load and effectiveness of the workout, you can complicate the exercise. It is enough to alternately raise the legs bent at the knees while jumping. With this option, even the most deep muscles legs, which will allow you to get rid of the ill-fated ears on the hips much faster.

Complex for visiting the gym

For those who visit the gym, slightly different exercises are suitable. You can perform them on a special simulator or with additional sports equipment. Training in the gym should begin with a warm-up. Exercise on an exercise bike or will help to warm up the muscles of the legs and prepare them for the load. You can also run on a treadmill. After the muscle tissue is sufficiently prepared, you can proceed to the main loads.

And the first exercise on the simulator that will help is. Having taken a comfortable position on the seat of the simulator, press your legs tightly against the side pads, and place your feet on special stands. Further, due to the work of exclusively the muscles of the thighs, slowly begin to bring your legs together. After lingering for 2-3 seconds at the top point, return the legs to their original position, and, without relaxing the muscles, start mixing again. The correct technique for performing this exercise for drying the legs is suggested in the video instruction.

Those interested in how to remove the ears on the hips can also try placed on the shoulders. For beginners who have only recently become visitors to the gym, the same exercise can be performed at first with a bar, increasing the load gradually.
For correct execution For this exercise, take a barbell/barbell. Having placed it on your shoulders and holding it with a full grip, stand straight with your feet hip-width apart. The back should be straight, the gaze is directed forward. Squat deeply by pulling your buttocks back, as in the photo, so that your knees do not protrude beyond your socks. Squat slowly to feel the distribution of the load and feel the work of the leg muscles. In total, you can perform 2-3 sets with 10-20 repetitions in each.

Also, in the gym, you can perform a complicated version of leg lifts from a lying position on your side, using an expander for this. I.p. - lying on your side with emphasis on the forearm and the fist of the other hand, in which the expander handle will be held. Stretching it through the foot of the free leg, and putting the other handle on the foot of the working one (see photo), start lifting. Performing leg raises in this variant, you will be able to achieve the desired results much faster, because the expander will increase the load and, accordingly, make the muscles work harder.

The nuances of training

It's no secret to anyone that she's beautiful. physical form achieved through an integrated approach. In order to get rid of bulging riding breeches on your legs, you should not only train at home (or the gym), but also eat right.
As previously mentioned, it is worth giving up junk food and adding more to your diet. useful products: fresh vegetables and fruits, cereals, protein. Also, don't forget the importance of water. Drinking about 2 liters of fluid daily will help your body deal with excess fat faster.

In addition, it does not hurt to switch to fractional nutrition. It is better to eat several times a day in small portions than to eat only twice a day, but a lot. It is advisable to divide your usual portion by 2-3 times. In total, it is recommended to eat 5-6 times a day.

We remove the ears on the hips with the help of cosmetic procedures

Not only nutrition and physical activity will help eliminate convex imperfections in the hips. Applying wraps, massage and rubbing at least 2-4 times a week, you can enhance the effect and notice the first improvements in a few days.

Wrap procedures are considered the most popular. They help start metabolic processes under the skin of a mixture of ground coffee and honey. You can also use ginger, chocolate or cosmetic clay for these purposes. After applying the selected product to clean skin of the legs, wrap the treated areas cling film and leave it like that for 40-60 minutes. After this time, you can wash off the mixture by additionally massaging the problem area. Such procedures will not only help reduce the volume of the hips, but also restore skin elasticity.

Well, here you have learned how to get rid of ears protruding on the sides on the hips. As you can see, everything is tritely simple: all the exercises and tips in this article are available to everyone who wants to remove ill-fated body fat. Responsibly and regularly performing them, you can put your figure in order in the shortest possible time.

Ears on the hips are a common feature of the female figure, bulges on the sides of the buttocks, depriving the silhouette of grace. If you do not know how to remove the ears on the hips, but really want to do it, then we have two news for you - good and not so good. The first news is that by following our recommendations, you will get rid of not only riding breeches, other hip imperfections will also go away with them. Your legs will not only look great in trousers, but also attract admiring attention on the beach. The second news is that it is very difficult to remove the riding breeches, for this you will have to work hard.

As a rule, ears on the hips are found in women with overweight. But they can also be in thin people - the so-called "skinny fat", who, despite their low weight, have a significant percentage of fat in the body.

Strategies for getting rid of ears on the hips

Localization subcutaneous fat on the female body depends on the type of physique. With a pear body type, fat reserves are deposited mainly on the legs and buttocks, forming ears or, as they are also called, riding breeches on the hips. At the same time, body weight can be normal or even low due to narrow bones and poorly developed muscles.

To get rid of riding breeches on the hips, an integrated approach is needed, i.e. simultaneous fulfillment of three conditions:

active burning of subcutaneous fat;
strengthening muscles and, if necessary, building muscle volume;
activation of blood circulation in problem areas to improve skin tone.

The main mistake of girls who want to remove the ears on the hips is the false idea that you can remove fat from this area by loading the muscles located under it and applying massage. Local burning fat is impossible body fat evenly decreases throughout the body with weight loss.

Fat burning

In order to remove the riding breeches on the hips, you need, first of all, to lose weight. But you should not use diets for this, they give only a short-term effect. During the diet, not only fat, but also muscle mass is lost. After returning to the usual diet, fat reserves are quickly replenished, but the lost muscle mass does not return without power loads. As a result, the percentage of fat in the body becomes higher than it was before the diet, which means that the ears on the hips become even more pronounced.

Weight loss should be based on proper nutrition, containing all the necessary substances - proteins (at least 1-1.5 g / kg of body weight), fats and carbohydrates. At the same time, the daily caloric content of the diet should be less than the energy consumption of the body. To do this, it is necessary to exclude flour, sweet, salty and fatty, increasing the number of vegetables, low-fat fish, meat, cottage cheese in the menu. Keep a food diary and count the calories consumed, their daily amount should be in the range of 1200-1500 kcal.

The second necessary condition for losing weight is physical activity. It should include both cardio exercises aimed at burning fat (jogging, brisk walking, aerobics, etc.), and strength training aimed at strengthening and building muscles. Fasting cardio is especially effective for weight loss - for example, brisk walking or jogging in the morning before breakfast.

With the “skinny fat” figure type, it is necessary to devote more time to strength training, excluding flour, sweets from the diet, and increasing the consumption of animal proteins. The daily intake of kilocalories does not need to be severely cut.

Strengthening and building muscles

If you want to get rid of the ears on the hips, then strength exercises cannot be neglected. Cardio loading and dietary restrictions help to lose weight, but at the same time a significant part is lost along the way. muscle tissue. As a result, the ears on the hips will decrease, but the legs will not become beautiful due to the loss of muscle volume and loss of skin tone. Only strong muscles and elastic skin will make your legs truly beautiful and sexually attractive. And this cannot be achieved without strength training.

Perfect option strength training- This is a workout in the gym according to a properly designed program. But you can practice at home, especially when you are just starting to fight with ears on your hips. Home workouts will help you quickly see positive changes, it can be a great incentive and preparation for starting workouts in the gym.

Here are exercises against the ears on the hips, designed for 5 minutes. and for 20 min. activities at home. Before training, do a warm-up - run in place, rotate your arms, neck, body. Do not forget that the effect of regular classes can only be obtained by following a proper diet with a calorie deficit and devoting enough time to cardio.

Five-minute set of exercises

This high-intensity workout will help you shape your thighs in just 5 minutes a day.

Feet shoulder-width apart, feet parallel, arms folded in front of chest, back straight. We squat to a right angle, pushing back the buttocks. Having risen from the squat, we take the straight leg to the side, slightly bent at the knee, as high as possible. We fix the raised foot at the extreme point for a second and return it to its place. Then we squat again, get up and raise the other leg to the side. We do the exercise without stopping for 1 minute.
Lying on my side lower hand supports the head, the upper one rests on the floor in front of the chest, the lower leg is bent at the knee. We raise the upper leg up in a vertical plane, lower it without putting it on the floor and immediately bring it forward, raising it to 45 degrees, then return it to its place without putting it on the floor. Repeat these movements for 30 seconds. In this case, the leg should always remain on weight.
Without changing the position of the body and without lowering the leg to rest, we raise it in a vertical plane, as high as possible, then lower it by 10-15 degrees and raise it again. It turns out swaying with a straight leg in the air with a small amplitude. We do 30 sec.
Without lowering the leg, hold it in the upper position for another 30 seconds.
We turn to the other side and do exercises 2, 3, 4 for the other leg.
We get on all fours. Raise bent leg to the side until parallel with the floor, the thigh should be perpendicular to the body. Having reached the top point of the lift, we straighten the knee with a short movement, immediately press the lower leg back and return to its original position, but do not put the knee on the floor, and immediately repeat the movement. The knee must be constantly kept on weight. We do it within 30 seconds.
Repeat exercise 6 for the second leg.

At the end of this complex, you will feel severe fatigue and muscle tension, which indicates its high efficiency.

A set of exercises for 15-20 minutes

From a straight stance, arms folded in front of the chest, we make an oblique lunge back - bending the front leg at the knee, we put the back leg on the toe far back, but not straight, but with a cross of about half a meter, while the knee goes down, but does not touch the floor. We return to a straight stance, but we do not lower the leg, but, while maintaining balance, we alternately do three lifts to the side with it. We repeat 15 times.
Change the position of the legs, perform another 15 repetitions.
Wide stance of the legs, socks are spread outward, arms in front arbitrarily. We squat, moving the buttocks back, and then jump up and land, connecting the feet together. Then, in a jump, we spread our legs, as in PI, squat as deep as possible, and again jump up, connecting the feet. Repeat these jumps for 1 minute.
Take an emphasis on one knee and a straight arm, while the body should be turned forward. Take the free straightened leg as far forward as possible, then back, the body remains motionless. We do 25 repetitions without lowering the leg down.
Keeping the same position, and without resting the leg, we do 10 rotations with it, first clockwise, and then 10 rotations counterclockwise.
We move to the position on all fours, stretching back the same leg. We bend it, moving the knee to the side, then lower it down, but do not put it on the floor, but immediately return the knee to the side and straighten the leg back. We perform 15 repetitions.
We move to emphasis on one elbow and thigh, bending lower leg, the body is turned forward. We continue to work out the same leg. We pull it as high as possible, then bend it and touch the floor in front of us with our knee for a moment and lift it up again. Keep the body straight. We repeat 25 times.
We do exercises 5-8 in a symmetrical position for the other leg.
We lie down on our back, bending our knees and placing our heels on an elevation so that there is a right angle between the hips and shins. We straighten one leg up, the other serves as an emphasis. We raise the pelvis so that the body with the thigh of the stubborn leg forms a straight line. We take the free leg as far as possible to the side and return it up - 15 times.
Repeat exercise 9 for the second leg.

After this complex complex, a strong burning sensation is felt in the muscles of the thighs, which means that the riding breeches zone is actively worked out with its help.

Improve skin tone

Massage and contrast showers alone are not able to remove the ears on the hips. However, it cannot be said that these procedures are useless, because they improve blood circulation in the riding breeches, thereby increasing skin elasticity. As a result of their application, the skin is tightened, becomes smoother, and the manifestations of cellulite are reduced.

A contrast shower is done by directing it to the buttocks and the riding breeches area alternately after 10-20 seconds. jets of cold and hot water. Cupping massage is performed with special elastic cups, drawing the skin into them by 1.5 cm and moving in a circular motion on skin lubricated with oil. Spend cupping massage courses of 12 procedures no more than 3 times a year. Also effective for improving the tone of the skin of the thighs is a warming massage with a mixture of ground ginger and vegetable oil. It can be done no more than 1 time per week.

Cosmetology methods

Many are attracted by the possibility of getting rid of the ears on the hips with the help of modern methods cosmetology. This path seems to be the easiest, but the vast majority of these procedures are ineffective and sometimes dangerous. Without physical activity and proper nutrition Beautiful legs with elastic muscles is simply impossible. Cosmetic manipulations will not increase the percentage muscle mass in organism. But it is harmonious developed muscles, the volume of which significantly predominates over the mass of subcutaneous fat, are the main condition beautiful body. This can only be achieved through sports.

Conclusion

If you are determined to remove the ears on your hips, you will have to lead an active lifestyle, exercise and eat right. These changes will not only allow you to achieve your goal, but will also bring a lot of nice bonuses - a significant improvement in all parameters of the figure, strengthening health, increasing vitality.

Ears on the hips are a problem of a female figure, which can appear not only in overweight ladies, but also in rather slender girls. Therefore, the question of how to remove the ears on the hips is very relevant. In fact, they are ordinary body fat, so you can remove them only by applying an integrated approach. Before doing this, be sure to possible reasons appearance of ears. You need to remember that you need to do exercises and procedures, adhering to certain recommendations.

3 reasons that provoke the appearance of "ears" on the hips

Ears on the hips are a nuisance that most women face. It is they who spoil the female figure and make the hips less attractive. The reasons for the growth of excess fat deposits on the thighs are an important factor. It is worth finding out before choosing methods that will help remove the ears.

Wrong lifestyle, due to which there is an accumulation of excess weight on the hips and not only. In women, it begins to be deposited in the buttocks, thighs, and abdomen. This can provoke the appearance of large "ears", which are difficult to remove.
Low level physical activity or its absence. At the same time, the muscles outside the hips are practically not involved. Due to delayed fat burning right places fat cells accumulate very quickly. Therefore, it is recommended to do special exercises to remove the ears on the hips.
genetic factor. Because of it, even ladies with the most enviable ideal forms can get extra ears on their hips, which often do not look very aesthetically pleasing.

To get a good effect and quickly remove the ears on the hips, experts recommend working in several directions at the same time. In this case, all actions can be done at home.

Steps to help fix the problem

Professionals say that only with an integrated approach can this problem be removed in the hip area for a long time.

Slim legs and beautiful, moderately rounded hips are the dream of many women. Unfortunately, their appearance can be spoiled by the presence of so-called "ears", which are also often called riding breeches. It is foolish to think that only plump girls- even thin people are likely to have ears. You need to deal with them comprehensively, and one of the most important components of the program is exercises from the ears to the hips. They need to be performed regularly, and then soon you will notice changes for the better.

Initially, you need to understand that there are several types of fat. The main ones are subcutaneous and reserve.

subcutaneous fat accumulates very quickly, and burns fairly quickly. You can cope with it even with a regular diet.
Spare. In women, this type of fat begins to appear during puberty and is a strategic reserve deposited within the tissues and necessary for the production of estrogen.

When the hormonal system improves its work, and puberty comes to an end, the body's fat layer is no longer needed. However, the cunning organism is in no hurry to burn and remove it. Over time, fat acquires a kind of film, because of this, the figure is deformed, and "ears" are formed. This adipose tissue is burned quite difficult, much worse than fat in the abdomen or arms, so you have to try. Will be needed as strength exercises, as well as cardio. Also it is important to adhere to proper nutrition, which will help you lose weight.

It is important to understand what caused the formation of the ears. If, in principle, you don’t have excess weight, and only this part does not suit you, the main emphasis should be on strength exercises against the ears on the hips, which will help turn loose and ugly ears into attractive taut roundness. But if you have excess weight, then you need to lose weight in general. To do this, you need to adjust your diet, as well as devote enough time to cardio loads, since they are aimed specifically at burning fat.

Exercises for slimming the ears on the hips: an effective complex

If you don’t know what exercises to remove the ears on the hips, the following complex will help you. This is only an approximate option - the lesson program may be different and may differ depending on where you plan to exercise - at home or in the gym. But first, consider general recommendations to help you get the most out of your workout.

Necessarily combine cardio and strength training. With regard to cardio against the ears, jumping, running, and an exercise bike are very useful. Even ordinary walking is extremely useful against the ears.
It is recommended to practice 3-5 times a week. Start with small loads and gradually increase them.
Recommended do several exercises.
A worthy place in the program can take static exercises from ears to hips. They seem simple, but in fact they are even harder to perform than dynamic ones. To begin with, let the time of their duration be minimal - 15-20 minutes, but gradually it must be increased.
If the workout seems too easy for you, you can increase the load using an expander or additional weights.

Now let's move on to the exercises to remove the ears.

1. Forward lunges

One of classic exercises to improve the shape of the hips. You need to stand up straight, spread your legs shoulder-width apart. Step one foot forward wide. Pay attention that the foot is completely located on the floor, and the knee is on the same parallel with it. The body must be kept straight. Let your hands be on your belt. Then you need to return to the starting position and repeat the same with the left leg.

2. Lunges back

It is done in exactly the same way as the previous exercise, but a wide step is taken back, and the opposite leg is bent at the knee.

3. Side lunges

Keep your legs together - this is the starting position. Then do a wide lunge to the side so that the feet remain parallel. Bend the supporting leg at the knee, slightly tilting the entire body forward. Do the same for the second leg.

4. Hip Abduction

The torso should be kept straight, legs should be placed shoulder-width apart. Retract the stomach, stretch the top of the head up so that the spine stretches as much as possible. Slowly move your leg to the side, keeping it at an angle of about 45 degrees. Repeat the same for the other leg. Do about 30 repetitions in dynamics.

If at first it is difficult for you to keep your balance, you can hold on to some kind of support.

5. Squats

Squats - classic and very effective exercise for thighs and buttocks. For maximum results, stick to correct technique. You need to stand up straight, put your feet slightly wider than your shoulders, keep your back straight. Squat down, bending your knees until your thighs are parallel to the floor without lifting your heels. You can make squats harder by using weights.

6. Leg swing

You will need a chair to lean on back of. Keep your spine straight. Make by 20 sharp backward movements both feet. Perform the exercise intensively, at the same pace, while controlling your breathing.

7. Side swings

The exercise is performed in the supine position. You need to lie on your side, lean on your elbow. Raise your straight leg as high as possible. Repeat the same amount for both sides. To increase the load, you can start the foot forward and backward.

8. Raising the pelvis

For this exercise, from the ears on the hips, you need to lie on a hard surface, bend your knees and rest your feet on the floor. Tighten your abs and gently lift your pelvis so that the support remains on the feet and forearms.

9. Static half squat

You need to stand against the wall so that you touch it with the top of your head, shoulders, shoulder blades, hips and heels. Take a small step forward. Now begin to slowly "slide" along the wall until your knees are bent at a 90-degree angle. End position linger for 20-30 seconds, then slowly rise.

10. Jumping

Such a simple complex regular performance helps to deal with the ears. If you work out in the gym, use the equipment presented there. It can be both simulators and weights.

A little about nutrition

If you want to lose weight in the hips, you will also have to adjust your diet. You do not need to starve yourself with strict diets, but there are a number of rules that you need to follow:

Try not to eat later than 3-4 hours before bedtime.
Eat often and in small portions, at least four times.
Try to exclude sweet, starchy, fried, smoked. As snacks, you can use boiled eggs, nuts, fruits and vegetables.
Fruits and vegetables generally need to be consumed in sufficient quantities - they have few calories, and at the same time a large amount of nutrients. Of the vegetables, greens are especially useful.

Despite all the benefits of fruits, do not abuse their sweet types, in particular, bananas and grapes. But green apples, for example, are the perfect snack for those who want to lose weight.

Consume protein products, including lean fish and meats. You can boil them, bake them, steam them.
Drink enough water.

Thanks to such simple rules, you can not only eliminate all unnecessary in the thighs, but also improve metabolism, which will affect appearance figures are extremely positive.

Exercise combined with diet can produce amazing results. But if you supplement them with cosmetic measures, the effect will be even better. At home, you can do body wraps, use a contrast shower. Also can be very helpful cupping massage. For the latter, you will need medical jars with a large diameter. The massage algorithm is as follows:

First, it is recommended to take a hot bath or shower to steam the skin.
Apply to the thigh area massage cream or oil.
Now the jar needs to be applied with a neck to the outer femoral part of the leg and perform massage movements, straight and circular.
The inner part of the area can be worked out in a similar way, but it is important to reduce the retraction force of the jar to prevent bruising, since the skin here is quite thin and fragile.

Cupping massage is a rather painful procedure, especially if you are not used to it, if you have not done it before. But it is very useful, because it improves blood circulation and subcutaneous metabolic processes, so you can get rid of the ears faster. It is recommended to use jars 1-2 times a week. You shouldn't do this more often.