- Darling, if you want to lose weight, eat naked and in front of the mirror.
With this famous quote by Faina Ranevskaya today I would like to start a discussion of the delicate topic of weight loss in the hip area. The structure of the female body is different from the structure of the male. Men with great ease lose weight in their legs, while women need to make a lot of effort to lose weight in their thighs. Lose weight only in the hips will not work. At the beginning of losing weight, breasts are reduced, then fat deposits leave the abdomen, and only after that the woman begins to lose weight in her hips.
A complex approach
In order to succeed in losing weight in the hips, it is important to understand that you need to do this comprehensively. Proper and balanced diet plus drinking regime, physical activity and massage. All these components will affect the whole process. After all, if you just do the exercises, but eat incorrectly, the result will be zero. If you just eat right or, for example, go on a diet, then you will lose weight, but it may well be that not in those places that you would like.
Exercises for losing weight thighs
Now we will analyze the basic set of exercises. If you don’t like some exercise, you can replace it, if you don’t feel the load and exercises are easy for you, then you can increase the number of repetitions. We will examine in detail what exercises to do to remove thighs:
- We always start by warming up. No exercises are done without it. Jumping rope for 5 minutes or running on the spot.
- We start squats. Starting position - hands put on a belt, legs set shoulder width apart. We squat on the exhale, as if we were sitting on a bench, while holding our hands in front of us with our arms extended forward, we inhale ourselves. We start with 10 squats.
- Starting position as in the photo below. At the exit, the back knee is lowered down to the formation of a right angle by the knee. On inspiration, we return to the starting position. After 10 repetitions, the legs need to be changed. We try not to tumble from side to side. Exercises are performed smoothly, observing breathing.
- The next exercise is swinging your legs forward. We hold our hands in front of us, stretching them forward, and make swings in turn with each foot, trying to reach our hands.
- Now jumping. A familiar exercise from the school bench. The legs are together, the arms are lowered, we make the jump, the legs are shoulder width apart, and the hands make cotton overhead. Jump again and immediately return to the starting position. With this exercise, we remove the thighs at home perfectly and, most importantly, the result will be visible very quickly.
- We sit on the gymnastic mat. We bend forward, trying to get our knees with our heads.
- Now do the exercise "Bicycle". Imitate cycling with legs raised at right angles. If the exercise seems easy, then raise your legs at a 45 ° angle and do so. Duration 2-3 minutes.
- At an angle of 45 ° we will do the exercise "scissors".
- After such a training you need to do a stretch. Lying on our backs we will raise our legs and pull them, carefully pulling us towards us.
We examined the basic exercises for thighs at home. Now consider this nuance. You want to go to the gym for training, but you don’t know what exercises to lose weight in the hall.
We are growing thin in problem areas in the gym
We begin our workout in the gym with a warm-up. Remember that warming up is always important. You can’t start doing any exercises without stretching your legs. For warming up, an orbitrek or treadmill, jumping rope. The goal is to remove the sides and thighs, the exercises for this are as follows.
Crossover legs
A crossover is a simulator representing a large unit with a strap and cuff at the bottom. Hands are attached to the unit, you can adjust the load. It is recommended to start exercises with 15 repetitions on each leg.
During the exercises in the crossover, the body must be kept motionless. Leg swings should be done only at the expense of the leg muscles, without helping the body. Then such an exercise will have a good result. To the simulator become in different positions, depending on the muscles that are worked out.
Starting position:
- With the face to the simulator we do one-by-one swing of the legs. Having fixed the body, we do not swing jerks, gently, hold the muscles, smoothly move our foot away and smoothly return to redistribution, when both legs are on the same line. And so 15 times. Then we change the legs. We do the same for the second leg.
- Now we are becoming sideways to the simulator. On the leg, which is in this position, we do not wear a cuff. And then we put on the other leg and do side swings, crouching a little on that leg, which is closer to the crossover, do not overwhelm the torso, we stand flat. We work on the muscles of the legs, monitor respiration and the selected load, if it is difficult, then reduce it. Repeat 15 times and change legs. To change the legs, we need to change our main position, turning to the crossover with the other side.
- And now we become the back of the head to the crossover and we will swing our legs forward. Also 15 times, controlling breathing and exercise.
It is advisable to do 3 such approaches. It makes no sense to do 25-50 repetitions once and hope for the result. This is the exact order. We do repetitions 15 times with each foot, working through all the muscle zones and make 3 such super-sets.
Mixing and raising legs in the simulator
The next exercise for weight loss of the thighs, which we will do in the gym, is mixing and raising legs. With the help of this simulator, a woman can tidy up both the outer part of the thigh and the inside.
The muscles of the inner thigh are weak, and therefore it is also important to pay attention to their pumping and strengthening.
Now we will consider exercises for the inside of the thighs. It is impossible to make a mistake in the technique of performing this exercise. We sit down in the simulator, set the load we need and begin breeding and mixing our legs. At the same time, we hold onto special handles. 10-15 repetitions to start. Rest between sets, and so 3 sets.
- We approach the simulator and first of all we set our working weight, if it is unknown, then set the minimum.
- The width of the saddle is also set, you need to feel a pleasant pressure in the muscles when our legs are in the starting position on the soft rollers.
- The back is straight, pressed to the back of the simulator. Hands hold on handrails.
- We spread our legs and find ourselves in a starting position.
- Now we take a breath and begin to bring the legs together with the thigh muscles. We do the reduction of the legs in this way. When the legs were brought together, we try to maintain this position for another 2 seconds. Then return the legs to the starting position.
In many modern gyms, this simulator can be transformed to do both mixing and raising legs. It is enough to rearrange the necessary levers at the simulator and change the rollers sides. The consultants in any gym will tell you whether it is possible to do both mixing and leg breeding on the simulator. Perhaps in your case it will not be one simulator, but two.
Leg breeding is done in the same way. But in this case, we will spread our legs already with the help of muscles and we will have emphasis on losing weight on the outer thighs.
Leg curl and extension
We continue to consider exercises for weight loss thighs. And now we will bend and unbend legs in the simulator. Such a simulator is very popular, and it can be found in every room. Thanks to this simulator, it is easy to work out the calf and gluteal muscles, and this simulator allows you to do effective exercises to lose weight on your thighs.
Such a simulator is also transforming. Leg bending is done lying on the stomach, and leg extension we do while sitting.
Here's a photo of how to do leg extension.
And now again on the video for clarity.
Bench press
This is the next exercise for thighs and their harmony.
Starting position: lying on your back. Legs stand on a special platform. With side levers, the platform is removed from the limiter, and you can do a leg press. Starting a leg press is best with minimal weight. The weight needs to be adjusted even before you take a seat on the simulator.
When doing this exercise for the thighs will be a great load. Our legs will become elastic and slender. All leg muscles work with a bench press. You need to start the exercises with 10 repetitions, do three approaches.
Squats in the simulator
Considering the topic, we continue to analyze further what exercises to remove fat from the thighs. This is a famous simulator called the Smith Machine.
With the help of Smith's simulator, all possible muscle groups are worked out. But in this context, we will use it in order to bring our thighs in order. At the same time, we will study the gluteal muscles and the anterior thigh muscles. No need to chase a lot of weight. We set the minimum weight to begin with. Even with a minimum weight it is very difficult for anyone to start squats with an empty bar. Starting position of the shoulder shoulder width apart. We do shallow squats, as in the photo above. 10 times in 3 sets. We will rest between the approaches.
Cellulite Question
Many women and girls are interested in the answer to the question: how to remove cellulite from the thighs, which effective exercises are for this. Effective exercises we have analyzed. And now we are going to touch on this topic.
For the best fight against cellulite, it is recommended to do exactly anti-cellulite massage. Now we will figure out how to do it at home. If you approach the issue of weight loss in the hips in a comprehensive way, then proper nutrition, plus physical activity plus anti-cellulite massage give an excellent result.
Anticellulite massage
Of course, such a massage can be done in the salon, it can be manual and hardware. But by learning to do it at home, you can save your family budget well, save your time, and many women are embarrassed that someone would give them such a massage and are interested in self-massage.
Subject to certain massage rules, the result will please you.
The main principles of massage
Massage movements should not be painful. There is a misconception that the more painful the better. But this is not true. What matters here is not the force of impact, but time. And if the movements deliver pain on the contrary, then you can only harm the lymph flow and make it worse.
We move on the skin gently and smoothly, while working quickly.
We remember the areas where it is impossible to do the massage, since the lymph nodes pass there.
- This is the groin area.
- The area under the knee.
- The inner thigh is on top.
We do not touch these zones. Massage is not done here.
Massage Stages
Starting a massage, it will be better to take a shower, make a peeling. Thus, our skin will be most prepared for massage, and the result will be faster and better. Ready-made scrubs are suitable for peeling, or you can cleanse the skin of dead cells with coffee grounds or salt with honey. After the shower, we proceed directly to the massage.
To do this, three palms one on top of the other, warm them in this way. The current of lymph in our body goes from the bottom up. So we will also do anti-cellulite massage from the bottom up. Self-massage time starts from 15 minutes and ends with 30 minutes of exposure to the cellulite zone. If you do massage every day, in the morning and evening, then the effect of it will be noticeable after 21 days.
Now there is a large selection of anti-cellulite products, without them, your hands will not slip on your skin. Also, special anti-cellulite agents contribute to the rapid breakdown of fat and accelerate lymph flow.
There are various techniques for combating orange peel and now we will consider the most famous. The first massage method is carried out using a special brush. The second method, which we will consider, is performed using special vacuum jars.
Massage with a massage brush
Anti-cellulite brush massage is quite easy to learn and use. Now this method is at the peak of its popularity. The debate about which brush is better does not stop, someone believes that with natural bristles, someone for silicone fibers, there are fans of brushes with wooden cloves. Each woman will choose exactly the brush for herself, the massage of which she will be most comfortable with.
Massage with such a brush is done dry. This is the main feature of this method. Thus we "kill three birds with one stone." First, we exfoliate our skin with a brush. Thanks to the elastic bristles, dead cells are exfoliated. The next plus from brush massage is the removal of toxins from the body. We do stimulation of the lymph flow during such a massage. Moving in the right direction, namely from the bottom up, we act on the lymph, moving it and release the accumulated toxins in the skin cells under a layer of fat.
It is advised to do such a massage in the morning, before a shower, immediately after waking up. It is believed that at night our skin accumulates toxins and greasy fat, and a brush will help get rid of them. But you can’t do this procedure every day. 3 times a week for 5 minutes - this is the best ratio. If you have very sensitive and vulnerable skin, then even once a week such a procedure will give its positive results.
Move smoothly, from the bottom up from the very feet, paying attention to the whole body and starting with light strokes. Then you can slightly increase the pressure. After a massage, take a shower.
Anti-cellulite massage with banks
This is the second and very effective method of combating cellulite. Such cans are made from various materials, they come from rubber, silicone and glass. Also, banks differ in size.
The choice of cans must be made from your own preferences and ease of use. Advantages of can vacuum massage:
- improved blood circulation,
- It helps to eliminate toxins, directly affecting body fat,
- lymph flow improvement
- skin elasticity improvement,
- cellulite elimination,
- skin toning.
The first thing you need to warm up our body. And for this we must take a shower. Then do a peeling. Thus, we open the pores. Ready-made scrubs are suitable for peeling. If there is no scrub at hand, then coffee grounds are perfect.
After taking a shower and wiping the body, we must make sure that the banks glide well on our skin. This will give a good result. Because if the skin is not adequately lubricated with oil, the banks will constantly detach from the skin during massage movements. This is a very annoying factor when you have to start all over again and again. Therefore, it is very important to lubricate the skin well, our problem areas where we will work with banks.
It’s best to take a base oil and add a few drops of essential oils to it.
Base oils for cellulite:
- Grape seed oil.
- Peach oil.
- Jojoba oil.
- Wheat germ oil.
These oils work very well on the skin. You can alternate them to get a better result.
Essential oils for cellulite:
- Citrus oils - lemon, grapefruit and orange.
- Juniper oil.
- Lavender Oil
For 10 ml of base oil, we must add 3 drops of essential oil.
After abundant lubrication of the skin, the hands must be wiped with a dry cloth. Otherwise, the jars will fall out of the hands, as the hands are slippery from the oil. A little higher, we examined the rules of massage and areas where you can not do massage. These rules apply to all methods. We do not touch the chest, the upper thighs, the area under the knees and around the pubis. Glass jars have rubber pears with which to regulate the pressure, how deeply your skin will go inside your jar depends on the pressure.
Silicone cans are compressed with your fingers and the degree of absorption is regulated by your compression. This is not some kind of science. Taking a jar, you quickly learn how to do it. In order not to bruise after the first massage, you need to do a hand massage: prepare and warm the skin. Now we take the jar.
Vacuum massage rules:
- Bank movements should be smooth.
- Avoid moles.
- Legs should be massaged with movements from the bottom up.
- Massage the buttocks area in a circular spiral motion. Clockwise and counterclockwise.
- Massage the stomach in a clockwise direction.
When each massaged area turns red, the massage can be stopped.
After massage, wash and dry the jar until the next use. This massage is recommended every other day. The duration of this self-massage course is from 15 to 20 days. Results will already be visible after 2 weeks.
The final part
In conclusion of today's article, let’s summarize: with great desire and following these recommendations, you can defeat any excess weight. Exercises for thighs, we examined both home and those that need to be done in the gym. Proper nutrition, massage, training and drinking regimen - and you will succeed.