Hateful "ears" on the hips appear even in regularly engaged in fitness girls. There is nothing to be done - we are struggling with excess fat on the hips, and our body in a panic accumulates it again and again. Just in case, if we suddenly decide to bear and give birth to children.
To combat excess fat in the breeches, it’s not enough just to perform exercises that affect this area. It is necessary to give a complex load to various muscles of the body, because the hormones that activate the fat burning process simply move through your vessels, not choosing a place to go or not to.
A complex approach
Therefore, comprehensive training is the only effective way to remove the breeches, if you really want to get rid of it seriously and for a long time. The whole body should work. Before classes, do a warm-up, then a few basic exercises: squats, traction, swing. And only then proceed to isolating, aimed specifically at the study of the breeches.
The work of muscles improves blood circulation, active blood flow is caused by point exercises. To remove breeches means to get rid of cellulite, the main enemy of the figure, it is he who appears in places with poor blood circulation.
First of all, you need to review the diet. To remove the “ears” on the hips, effective exercises will not be enough. Try to eat small meals 6 times a day (to fit in the palm of your hand), carbohydrates in the diet should not be more than 30% (protein - half, fat - 15-20%). And of course, if you accustom yourself to drink water in the amount of two liters per day, things will go much faster.
Four complexes - killers of ears on the hips
We remove the breeches on the hips at home using one of four programs. It is better to distribute them by the days of the week, and perform different exercises every day so that the body does not get used to the uniform movements.
Complex number 1
- Lie down on your right side, bend your legs at an angle of 90 degrees to the body. Put your head on your left hand, your neck is relaxed, your abs is tense.
- Inhale, and when you exhale, slightly raise the left leg, pull the toe, then lower the leg. During the exercise, your back and legs should remain straight.
- You don’t need to raise your leg high, because it can be painful from a habit, gradually you can increase the amplitude of the range.
- The number of repetitions is from 15-20 and more, increase it gradually. First work out one leg, then the second.
- There’s another piece of advice to you on how to remove the breeches - stretching after each exercise. Perform the butterfly: sit on the carpet, put your feet together, knees apart. Press your knees, trying to put them on the floor. This exercise will give flexibility to the hip joints. Perform another stretching exercise - cross your legs, turn your torso to the left, put your right hand on your left thigh, press on your knee, feel the muscles of the outer surface of the thigh stretch.
Complex number 2
- Starting position - at a distance of about 1.5 m from the table. Put your hands on it, imagine that you want to push out. Keep your back straight and strain your abdominal muscles. Too forward to lean.
- Exhale, while moving one of the legs to the side parallel to the floor, if it does not work out so high, then achieve at least a 45 degree angle. Breathe in at the top.
- Now exhale, while slowly lowering the leg to its original position.
- With each foot, 20 lifts should be done at a moderate pace.
- You can complicate this exercise by placing your elbows on the table. It all depends on the degree of your training.
Complex number 3
- Do not forget about active exercises, because there is no method how to remove riding breeches on the hips without cardio loads. Perform regular jumps - and the result will not be long in coming. Start with 50 times and bring this amount to one hundred. Try to jump with your legs flat, do not bend your knees. Take a skipping rope and jump at least 200 times a day.
- In the fight against riding breeches at home, a variety of squats are very effective - from 50 times a day. Do them more often, between things in the morning, afternoon and evening.
- Lying on your back, tear off the pelvis from the floor, lift it to the maximum height and vigorously squeeze and unclench the buttocks at the highest point. The minimum number of repetitions is 30-40.
- Complicate the exercise by placing the right foot on the knee with the left, continue to work with the buttocks thirty times. Change your foot.
- Stretch: do the “butterfly” described above, and another exercise: stand on all fours, lower the pelvis on the floor in one direction, feel the hips stretch from the outside. Then - the same thing in the other direction.
Complex number 4
- Starting position - standing on all fours, redistribute the body to the right, the left hand should be opposite the right knee.
- Tilt the body to the right, imagine that you want to sit on your right foot, and raise your left foot to parallel the floor. Keep the foot parallel to the floor. Hold for a short while and return to starting position. Do 30 repetitions.
- Now follow with the other leg, also at least 30 times.
- If the exercise is too simple for you, we offer a complicated option. Take your leg out to the side, and up, at an angle of 45 degrees.
Strap
We offer you another well-known exercise. It is very helpful to remove the breeches on the hips. This exercise also helps strengthen your abs, hips, and back. Having taken a side pose (as in the photo at the beginning of the article), it is necessary to withstand this for about 30 seconds. Then - a half-minute break and again a repeat. Such deductions must be repeated 3 times with breaks of half a minute. If you can do more - do it!
Side lunges
Lunges are a good way to remove breeches. Set your foot aside, doing a small squat on it and leaning forward.
Lead legs to the side while standing
You can remove the riding breeches with sweeping exercises at a slow pace. Standing straight with your hands on your belt, slowly take your foot to the side. Repeat 15 times and change your leg.
Plie
Put your legs as wide as possible, socks look to the sides. Slowly lower yourself into the squat, keep your back straight, your knee should not go beyond the toe, pull the pelvis back. You can take dumbbells to increase the load. Do 20 repetitions.
Near the wall
Lean against the wall with your hands, bend your knees. Take aside and lower your bent legs in turn, while the pace of the exercise should be as slow as possible.
Mahi to the side
Mahi from a prone position - an effective way to remove the breeches. Lie down on your left side. The body should be motionless. Stretch into the string, with your hands keep balance. Do leisurely, but fairly intense swings. On the exhale, lift the leg high up, on the inhale - lower it down. 30 swoops with each foot - the breeches gradually dissolve, as if it had never been.
Leg breeding from a sitting position
Sitting on the floor, lean your hands on your back, bend your knees and start to spread them in different directions, do not spare yourself, spread them to the maximum. Lock the position, spreading your legs deep for a few seconds, then return to the starting position. These movements must be repeated 10 times, increasing the number of repetitions with each workout.
Half swastika
There is another way to remove riding breeches at home without getting up from the floor. The exercise is called "half-swastika." Sit down, bend your legs at an angle of 90 degrees, press the buttocks and knees to the floor - do not tear them off in any case. The back should be straight, the press is tense. Legs with body should be 90 degrees apart. The foot of the right foot looks to the left, the left foot at an angle of 90 to the right, its foot looks back. Swing with large amplitude in different directions for 3 minutes, then change the position of the legs.
Pulling the legs to the stomach
Lying on your side, lean on your elbow. Pull the legs to the stomach (an angle of 90 degrees should form), squeeze them together. Lift your feet up, hold your legs, without lifting your knees from the floor. In this position, you need to linger for 2 seconds, then go back. It is recommended that you perform 5-0 reps and then change sides.
Lift and fix the legs from the supine position
Lie down on your side, fix the upper leg raised by 15-20 cm for a few seconds, lower it down. If you lift your pelvis above the floor in front of the swing, you will add extra load and increase the effectiveness of the exercise. Do five repetitions for each leg.
Shin Turns
Get on all fours, knees together. Lift the socks up, turn them from side to side, 15 times to the right and as much to the left. This exercise is also very beneficial for the spine.
Everyday Tips
If you really want to get a high-quality long-term result so that the problem of how to remove breeches doesn’t bother you anymore, exercise regularly, every other day, and in your free time, squat, run, jump, walk more. Stand at the stove - do squats. Instead of taking the bus, choose a walk. There are excellent universal exercises: "scissors", "bicycle", do not ignore them, and there will be no trace of the "ears" on the hips. Good luck to you!