Effective Hip Reduction Exercises in Teens

With the advent of smartphones and social media, the sedentary lifestyle of adolescents has become a pattern rather than an exception. In the courtyards, there are practically no children involved in active gaming activities.

Many hours of staying at the computer, together with improper nutrition, lead a young body into an unsightly shape. Fat deposits on the inner part of the thigh (lyes) become a real misfortune for the younger generation.

Excess weight forms complexes that interfere with the successful development of an adult personality. Parents should be directly involved in overcoming adolescent difficulties.

If a child consumes a large amount of fast food, sweets and convenience foods, while refusing to exercise, it is worth having an instructive conversation and getting a gym membership. Buying equipment and sports equipment for your home is also a good decision.

How to prepare for exercise, warm up

Warm-up is an essential part of the training process to avoid sprains and injuries.

The preliminary preparation of muscles for the main part of physical activity has a lot of positive aspects:

1. Improving performance and strength.
2. Reducing the load on the cardiovascular system.
3. Acceleration of metabolic processes.
4. Increased muscle elasticity, thereby reducing the risk of injury.
5. The release of adrenaline into the bloodstream stimulates the improvement of physical endurance.

Exercises during warm-up are performed with a medium amplitude, at a moderate pace. Its main task is to warm up the muscles before an intense exercise.

The process of doing warm-up exercises is as follows:

• Light cardio for 5-7 minutes: treadmill, ellipsoid, or rowing machine.
• Rotational movements of the body according to the "top-down" pattern. The warm-up begins with the cervical spine, then moves on to the shoulder and elbow joints, continues with turns and tilts of the body. In conclusion, rotations of the hip, knee and ankle joints are performed.
• Bodyweight squats 20-30 times.
• Respiration restoration.

Ignoring the warm-up is fraught with complications such as:

1. Stretching.
2. Injury.
3. Fainting.
4. Increased blood pressure.

Vigorous warming up helps to increase blood circulation and release the lubricant that is necessary for the joints to function properly.

How to remove frogs for a teenager - exercises

The accumulation of fat in the area of ​​frogs, in adolescent girls, is due to the natural conservation of energy to ensure the possibility of procreation. Getting rid of hated excesses is not so easy. To do this, you must follow the principles of a balanced diet and engage in physical activity. The main focus should be on the development of the muscles of the thighs and legs.

An elementary walk involves most of the problem areas, provided that at least 10,000 steps are taken per day. Of course, walking alone will not be enough. Regular training in tandem with proper rest is a fundamental factor in successfully getting rid of fat accumulation in the legs.

Read more about the most effective exercises that burn fat from the inner thighs below.

Squats

You can perform squats both with your own weight and with the help of additional weights: barbells or dumbbells. At home, you can use a water bottle or a backpack with books. Before starting the exercise, you should carefully read the technique of its implementation.

There are several types of squats:

1. Classic. The main task is not to allow the knees to go beyond the foot, and to keep the body straight. The pelvis is retracted as far as possible, descends as deep as possible.
2. Plie. Feet shoulder width apart, knees and socks are spread apart. The burden is held in front of you on outstretched arms. The pelvis descends to parallel with the floor.
3. Hindi. While the pelvis is at the bottom of the squat, the socks come off the floor.
4. Pistol or one-legged squats.
5. In a Smith machine or a hack machine. Possible only when visiting the gym.

Squats are irreplaceable helpers in the fight against swollen frogs.

Lunges

Another exercise that works great on the inner thigh.

Suitable for home and specialized environments:

1. Classic lunges. The back is straight, tension is kept in the body. Starting with the right / left leg (as it is convenient for anyone), a big step forward is made. Leading leg bends at the knee at an angle of 90^aboutwithout going beyond the foot. The hind leg is fixed above the floor level at a distance of 5-10 cm. Then there is a return to the starting position and the repetition of the exercise with the other leg.
2. Reverse lunges. Identical to the classic, the only difference is that a step is taken back.
3. Side lunges. The body is straight, the arms are placed in front of you or at the waist. A step is performed to the side, the pelvis is laid back. The knees are flush with the foot, which, in turn, lies flat on the floor.

Lunges are a basic exercise that rivals squats. The number of approaches and reps depends on the weight used.

Swing legs lying

From a lying position on your side, the leg is lifted up. The exercise is repeated a specified number of times on one, then on the other leg. To be more effective, you can use weights or exercise with fitness rubber bands.

Running in place with high knees

Regular running on the spot will help to fight excess fat in the legs. You can conduct a lesson without leaving your home. For 15 minutes of time spent, about 100 kcal is burned. The last meal should be at least one hour before starting your workout. Running with your knees high will engage virtually all muscle groups.

The technique for performing the exercise is very simple:

1. The body is straight, hands at the waist.
2. The knees alternately rise as high as possible in front of you.
3. Landing falls on toes.

After the end of the "race", it is recommended to carry out a complex stretching.

Stepping onto the platform

The exercise does not require special training, it has several options for execution:

• Walking with two legs. One leg is installed on the platform, after which the second is attached to it.
• Walking with one foot. It differs in that the second leg is not attached to the first, but remains suspended, then returns to the floor. This version of the exercise is considered more difficult.

The effectiveness of the steps will increase with the use of additional weights.

Proper nutrition for losing weight

Physical exercise does not guarantee one hundred percent results in the fight against excess weight. It is necessary to revise the diet. It should be balanced, varied and useful.

Strict diets should be avoided as they harm the female body. Proper nutrition is a ritual that should become an integral part of every person's life.

In order to finally get rid of fat accumulations in the area of ​​the legs, it is worth excluding the following foods from the diet:

1. Sausages.
2. Mayonnaise sauces and ketchup.
3. Rich pastries.
4. It is better to replace fried dishes with those cooked in the oven.
5. Fast food: hamburgers, pizza, rolls, hot dogs.
6. Carbonated drinks, packaged juices.
7. Milk chocolate, cookies, gingerbread, cakes. An excellent alternative would be marmalade, marshmallows and marshmallows.

It is necessary to break food intake 4-6 times a day. Try to drink 1.5 - 3 liters of water. Focus on foods rich in protein, fiber, slow carbohydrates and reduce caffeine intake.

Beautiful legs are one of the most attractive parts of a woman's body. Therefore, young girls should carefully monitor their condition, since the young body quickly copes with the elimination of unpleasant excesses.

The sporty, taut silhouette builds confidence and boosts self-esteem. Having an impeccable figure, you can safely wear daring, trendy outfits. Losing weight in the area of ​​the legs is a laborious process, so you should not bring your appearance to a deplorable state.

Watch the video: Saddlebag Workout - Best Exercises To Reduce Saddle Bags Fat (January 2025).