Fat deposits on the hips are a problem for many women. They grow easily and imperceptibly, but getting rid of “ears” can be very difficult.
Why are they growing?
The female body is more prone to the accumulation of body fat than the male body. This is especially noticeable among the owners of the "pear" type. The growth of “ears” on the hips occurs as a result of excessive nutrition of heavy, difficult to digest food and a sedentary lifestyle. The muscles of the buttocks and inner thighs do not receive stress and become sluggish and flabby. The outer side grows, forming a "breeches." This problem concerns not only full women. The appearance of “ears” on the hips due to muscle weakness can be observed even in thin young girls.
To find out the reason for their appearance, you need to undress and stand at the mirror. Now you need to take your buttocks with your hands, pull up. If the "ears" have disappeared - the reason for the appearance of muscle weakness. If you partially disappeared or remained - the problem is overweight. Usually both problems are observed.
How to restore harmony to your legs?
Hips and buttocks gain fat in the first place, and give it in the last. Local disposal of “ears” on the hips is impossible. Only an integrated approach and high dedication will help here:
- Proper nutrition, the absence of harmful snacks.
- Massage and skin care.
- Physical exercise.
To get slender thighs, you need to abandon fatty foods, limit yourself to flour and reduce the calorie intake of food.
If the “ears” on the hips (the photo clearly demonstrates this) are the result of excess weight, it is necessary to perform a set of exercises to tighten the small and medium gluteal muscles. Fat burning workouts of medium intensity should be carried out 5 times a week. The body will draw energy in the nearest place, breaking down fat on the "ears". Swimming, walking on the stepper, oriental dancing, roller skating are well suited.
To speed up the burning of fat, you can take a course of corrective, vacuum massage or hydromassage.
To tighten the thigh line, you need to pay attention to the training of the middle and small gluteal muscles. For this, lateral leg exercises are suitable. At the same time, this will help eliminate the “ears” on the inside of the thigh. To speed up the metabolism in muscle fibers will help massage, lymphatic drainage, myostimulation.
Exercises
It is necessary to get used to any loads gradually, especially when it comes to recently giving birth to women and owners of overweight. When the body gets used to it, you can complicate your workouts and use weighting materials.
- Squats with lunges: 10 times with one foot, 10 with the other.
- The emphasis in the wall with your hands, perform each leg swing forward and to the side 20 times.
- Lie on one side, head on outstretched arm. Place one leg on the gym ball. Slowly raise the second leg and slowly lower it 20 times. Then change position and repeat the same with the other leg.
- Lie on your back with your knees bent. Raise the buttocks from the floor, trying to further compress them, hold for 3 seconds. Repeat 15 times.
- Jumping in place: on two legs or alternately - 2 minutes.
- Squeeze and unclench the buttocks. This exercise can be done anywhere.
- Stretching Legs apart, transfer weight to the left leg. The right leg is on the heel, the toe is on itself, the left is bent. Hold in this position for 15 seconds. Keep your back straight. Change leg (1 set).
The effectiveness of stretch marks in the fight against “ears” on the hips is very high, they need to complete each set of exercises.
To restore muscle tone, jogging and walking uphill are well suited.