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Ears on the hips: how to remove it yourself? Video
Excessively wide hips with unaesthetic “ears” are found even in fairly slender girls. To adjust the proportions and make your hips slimmer, choose a balanced menu, buy body creams and create a set of exercises for this problem area.
Ears on the hips: exercises for the hips
The main thing is an integrated approach
The “ears” on the thighs are commonly referred to as the disproportionate bulges at the top. They are usually caused by the deposition of fat in this area, as well as underdeveloped muscles in the lateral and anterior thighs. The development of this muscle group will burn excess fat, tighten the skin and adjust the proportions of the hips, making the silhouette harmonious.
Change the menu. It is desirable that the total calorie content of food does not exceed 1800 kilocalories per day. Reduce the percentage of fat by eliminating fast food, sausages, ready-made sweets. Eat more cereals, cooked and raw vegetables, and lean fish. Eat small meals, but often. Your norm should be five meals a day and plenty of clean drinking water. Fluid activates the metabolism, and the process of fat loss is more intense.
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Rub a firming cream or skin gel into problem areas daily. Choose products with vitamins and caffeine, they will even out the relief, visually making the thighs smoother and slender.
To prevent the skin from sagging, the process of losing weight should be gradual.
Exercises for the hips: how to remove the “ears”
The main thing in the program for getting rid of the “ears” on the hips is a correctly composed set of exercises. Your task is to get rid of disproportionate bulges and tighten muscles without building them up. To do this, you need to do it at a fast pace, doing 12-20 repetitions of each movement. Perform a set of exercises daily.
For classes you will need:
- gymnastic mat
- barbell
- chair
Before proceeding to the main complex, do a warm-up. Perform leg swings from a standing position, rotate your head, arms and body.
Turn on rhythmic music, it will help you do gymnastics with more impact
Stand sideways to a chair, hold on to the back with one hand, and hold the other on your belt. Make wide swings back and forth, pull the toe towards you. Repeat the exercise with the other leg, in total you need to do 20 quick movements. Then turn to face the chair and, holding the back with both hands, alternately swing left and right. Do 20 movements with each leg.
Sit on a chair, put your left foot on the floor, and put your right foot on your left knee, keeping your lower leg parallel to the floor. Straighten your back and tighten your muscles. Hold this position for 10 seconds, then lower your legs to the floor.
Repeat the exercise 12 times with each leg.
Lie on the floor with your palms under your lower back. Raising straight legs 30 cm from the floor, make cross-like movements, trying to maximize the scope of the “scissors”. After making 8-10 movements, lower your feet to the floor. Repeat the exercise 12 times.
Sit on the floor, tuck your left leg under you, place your right foot behind your left thigh. Keep your back straight, leaning on your right hand behind your back. With your left hand, grab the knee of your right leg and slowly turn your whole body to the right. Lock the body in this position for 10 seconds, then return to the starting position. Repeat the movement 10 times in each direction.
Get on your knees, keep your back straight, stretch your arms in front of you. Sit left and right alternately, swinging straight arms in the opposite direction. Try not to overwhelm the body, do not lower your head. Make 10-12 movements in each direction.
Stand with your feet as close to each other as possible, turn your socks inward. Do deep squats with a barbell on your shoulders.
Do 12-14 squats at a moderately fast pace, remember to watch your breathing!
Finish with a stretch. Lying on your back, slowly raise your straight legs and lower them behind your head, holding them with your hands. Try not to bend your knees. Hold this position for 10 seconds, then slowly return to the starting position. Repeat the movement 3-5 times.
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