How to effectively and quickly remove

Breeches ("ears") are fat deposits localized on the outside of the thighs in women. For many girls, this is the most problematic area on the body. "Ears" can appear in women of different age groups for a number of reasons: due to genetic predisposition, hormonal disruption, chronic stress, lack of proper physical activity (with a sedentary lifestyle), abuse of high-calorie foods.

Why do "ears" go worst of all during weight loss / sports?

As a rule, girls with a pear-shaped figure are most predisposed to the appearance of "ears". Breeches can occur against a background of weak muscle tone, which leads to the formation of folds on the sides of the legs.

Many girls complain that they managed to get rid of their belly from diets and regular sports, and not from riding breeches. The fact is that the body loses weight unevenly. As a rule, with a lot of excess weight, the face first loses weight, then the arms, and only at the very end the most problematic zones - some may have a stomach, some may have a fold in the lower back, and some may have “ears” ”On the hips. If you are in the process of losing weight, you just need to continue it until the hips begin to decrease in volume. This will definitely happen.

The most important thing in solving the problem is an integrated approach. To get rid of "ears" you need to adhere to a diet that provides for a daily calorie deficit in the range of 15-20%, and regularly perform a set of physical exercises. Remember, exercise alone does not burn fat locally. They will only tone specific muscle groups, and after losing weight, when the fat layer leaves, the problem will disappear. It is best to do exercises for the whole body, including the breeches area, and also connect cardio loads.

Effective exercises for the problem area

Below is a list of the most effective outer thigh exercises that can be done at home even without additional equipment. However, it will be more effective if you perform them at least with a rubber shock absorber, which will allow you to load the muscles more. Your own weight is often not enough even to maintain muscle tone.

Swing to the side

Swinging your legs to the side is the main exercise in the fight against the ears. Technique for its implementation:

Starting position: standing, back straight, legs together.
Swing to the side so that an angle of 45 ° is formed between your legs (you do not need to raise your leg high).
Raise the leg while exhaling, lower it while inhaling. At the extreme top point, lock in for 2-3 seconds. The number of repetitions is 15 for each leg, 2-3 sets.

In this position, you can perform swings not only to the sides, but also backward, although this type is more aimed at pumping the gluteal muscles. During execution, you can hold your hands on a support (for example, a chair) to maintain balance.

In the case of work in the hall, swings can be done using the lower handle of the crossover:

Side lunges

One of the most effective leg and glute exercises is lunges. There are many variations of this exercise, with side lunges most preferred for the outside of the thigh (can be done with dumbbells).

The technique is as follows:

Starting position: standing, feet shoulder-width apart, arms crossed in front of the chest.
Take a sideways step (while inhaling) so that the distance between your legs is about twice your shoulder width. Transfer the center of gravity to the bent leg.
As you exhale, return to the original position.
Lunge to the other side.

During the exercise, the back should be straight; it is forbidden to tilt the body forward strongly. The number of repetitions is 15 for each leg, 2-3 sets.

Mahi lying

Starting position: lying on your side, propping your head with one hand, and placing the other in front of you, legs extended along the body.
From this position, the leg is slowly raised (as you exhale) and slowly lowered (as you inhale). The number of repetitions is 15-20 (for each leg), 2-3 sets.

If the exercise is easy, you can put a weighting agent on your leg (cuffs of 0.5-1.5 kg) or use a rubber shock absorber. This will increase your swing results.

Lunges

In addition to side lunges, you should not neglect the classic option - forward lunges.

Execution technique:

Starting position: standing, legs together, arms along the body or on the belt.
As you inhale, take a step forward (until the formation of a right angle between the thigh and lower leg), as you exhale, return to the starting position. You do not need to touch the floor with your knee.

It is important to keep an eye on your knees. They should not go beyond the socks.

The number of repetitions is 12-15 (for each leg), 2-3 sets. If the exercise is easy, you can increase the number of approaches or perform lunges with weights (dumbbells in each hand).

Jumping lunges

This type of lunges is more difficult and requires more energy.

Starting position: standing, one leg extended forward and bent (half-lunge), hands on the belt or down along the body. It is important to keep your body balanced during this exercise.
On exhalation, a jump is made, in the process changing the position of the legs. The back is straight.
After landing, immediately start a new rep and change legs again.

It is recommended to perform the exercise without stopping for 30-40 seconds, then take a minute break for rest and repeat the ligament again.

Swing to the side on all fours ("fire hydrant")

Starting position: standing on all fours, abdomen pulled in, the angle between arms and body is 90 degrees. The back is straight, it is not recommended to round it.
As you exhale, slowly lift your bent right leg to the side to the level of your back.
At the highest point, hold for a few seconds and, while inhaling, return to its original position.
Swing with your left foot in the same way.

Performing a "fire tap", you can not make a strong deflection in the lower back, strain the joints and abduct the leg with jerks. The number of repetitions is 15 (for each leg) for 2-3 sets. This exercise works well for the gluteal (large, medium and small) and outer thighs. If it is too easy, you can increase the number of approaches or use an elastic band.

Diet recommendations

Eating a strict diet is not recommended as it can have a negative impact on the digestive system and overall health. In addition, after such diets, they often gain even more than they used to. To keep your body in good shape and prevent fat accumulation in the thighs (and in other areas), simply calculate your calorie intake and stick to it without going into a surplus. Accordingly, a small deficit is needed to lose weight.

It is better to minimize the use of unhealthy high-calorie foods, and even exclude it altogether with a diet. These include: fast food, carbonated drinks with sugar, flour and confectionery, smoked and fried foods. It is recommended to add fresh vegetables and fruits, dairy products, fish and foods rich in fiber to the daily diet. At the same time, it is important to observe the drinking regime - drink at least 33 ml of water per kg of body weight per day, this will help speed up metabolism, which will have a beneficial effect on weight loss.

Conclusion

Hips are the most problematic area for many girls, but thanks to regular physical activity and proper nutrition, everyone will be able to get rid of the ears. If all the recommendations are carefully followed, it will be possible to eliminate fat deposits, avoiding the appearance of new ones.