Ears on the hips are one of the most common female problems. This disadvantage is inherent in the female body, due to its characteristics.
Why do "ears" appear on the hips?
Fat deposits on the thighs are divided into two types: functional and reserve. The latter begin to form in girls between the ages of 13 and 20 to produce the required amount of estrogen.
Later, a functional layer is superimposed on the reserve layer, arising from improper nutrition, a sedentary lifestyle. Genetics also plays a significant role.
Fighting breeches is quite difficult and you should follow several rules:
- compulsory physical activity. All our movement and the resulting fat layer must be turned into muscle;
- review your diet. The body should receive sufficient amounts of proteins, carbohydrates, fats, but without excess.
How to remove ears on hips - exercise at home
If it is not possible to visit the gym, then you can perform a set of exercises at home. Before training, be sure to warm up the muscles, 5 minutes will be enough.
Squats
The most common and effective exercise to combat the ears is squatting:
- We put our legs shoulder-width apart, keep our back straight, squat, keep our hands in front of us. The bend at the knees should form a right angle. We return to the starting position. We squat at least 30 times in 2 sets.
- We bring our legs together and perform another 20-30 squats in two sets. It is worth remembering that the body should be kept straight without tilting.
Deep lunges
Lunges are a great exercise for working your hips.
Algorithm of actions:
- Take the initial standing position, hands on the waist;
- We keep our legs together;
- We make a wide ledge forward. The forefoot should be completely flat;
- The hind leg rests on the toe, and the heel is lifted up;
- The back should be straight during exercise;
- We lower the back leg down, almost until it touches the floor;
- Fix your legs for a few seconds;
- We rise as we exhale;
- Repeat the movement 15 times for each leg.
When lunges, you need to follow the rules:
- to hold balance. Tilting to any side is prohibited, as well as knee support;
- it is very important to ensure that the foot in front does not come off the surface.
There are several options for performing the exercise:
- with a small lunge, the quadriceps muscle of the thigh is trained;
- if space permits, then deep lunges can be replaced with steps with the same execution technique.
Lunge on all fours
Observing the rules for performing the exercise, you can achieve an excellent effect:
- starting position: on all fours;
- the back is straight;
- lift the leg back and stretch it;
- we perform n0 20 times.
Swing your legs
An exercise that cannot be dispensed with when working on the ears. The gluteal muscles, broad thigh muscles are involved.
The exercise is performed in a lateral position:
- we lie on our side;
- hand under the head, the second at the waist;
- lift the leg up until an angle of 45 degrees is formed;
- we perform the exercise 25-30 times, you do not need to bring your legs together with each performance.
Abduction of the leg
When performing the exercise, almost all muscle groups work. It should be performed in an intensive mode with short breaks. After training, give your legs a few days of rest.
At home, this exercise can be performed on all fours:
- Hands should be strictly under the shoulders, and knees under the hips.
- The back is straight, the stomach is pulled in;
- Without unbending the leg, you need to slowly raise it to one level with the back;
- We fixed it for a few seconds and slowly returned to its starting position.
The exercise must be performed initially 10 times on each leg, 3 sets.
Proper nutrition against the ears on the hips
As a rule, exercise alone is not enough due to the use of unnecessary and too high-calorie foods for the body. Proper nutrition is one of the key points in losing weight.
A number of rules that must be followed:
- Eliminate trans fats completely. Such products include all products containing margarine: pastries, cakes, cookies, spreads. You can make the correct baked goods yourself. There are many recipes for baking.
- There should be at least 1 vegetable or fruit in the diet every day. The latter are best eaten in the morning.
- Water is the source of life. It is recommended to consume at least 1.5 liters of pure water per day.
- Breakfast should be hearty and in no case should you skip it.
- Eat in small portions (you can often), chewing for a long time, slowly. The body must constantly and evenly receive food. With long breaks in food, it will simply begin to accumulate fat.
- Limiting alcohol (sometimes dry wine is possible)
- The main enemy of the figure is sugar. We remove it as much as possible, you can use sahzams (stevia, sucralose).
- We also reduce the consumption of salt to a minimum, especially in the evening.
- With proper nutrition, protein is essential. Dairy products should always be selected with reduced fat or completely fat-free.
With proper nutrition, you should adhere to an example nutritional scheme:
- Every morning: complex carbohydrates (cereals, muesli, cereals). Sometimes called long carbohydrates: necessary for long-term saturation of the body;
- Afternoon: complex carbohydrates + protein. Lunch should consist of a side dish and meat or fish. Excellent side dishes will be: buckwheat, brown or parboiled rice, legumes. Meat: chicken breast, lean beef, or fish.
- Evening: protein + fiber. These products include: eggs, low-fat cottage cheese, meat, various seafood, vegetables, salads, bran.
We are what we eat. Proper nutrition is an important and healthy step towards a good figure.
It must be remembered that movement is life. Such a nuisance as "ears" on the hips can be removed at home with your own efforts, observing proper nutrition and performing a series of exercises.
A jogging or long walk will be an excellent addition to the complex. In addition, you can add a number of cosmetic procedures: massage and body wrap. All this will lead to a wonderful figure.
