Unfortunately, not the most ideal form of hips often upsets very many women, because you want to be sophisticated and attractive, and not mask noticeable flaws. Quite often there is the problem of the so-called “ears” on the hips, especially noticeable from the back. With age, the flaw becomes more apparent and spoils the figure. However, there is a fairly simple solution that requires only systematic and persistence: special exercises on the ears on the hips.
Classes need to start with the traditional cardio warm-up: you can run or jump on the spot, twist the hoop. Warm up should be 15 minutes.
Next, we proceed to the actual training. Starting position: standing, legs together or shoulder width apart, arms on the belt or on the sides. We bend as much as possible to the left with an exhalation, we straighten ourselves by inspiration, we bend to the other side. Perform this pendulum slowly, thoughtfully, you can take dumbbells.
The next exercise against the ears on the hips: classic twisting. From the same starting position, turn first to the left, then to the right. It should be turned all the way, but without jerking, smoothly. On exhaling effort, inhaling on relaxation.
Let's change the starting position: we lie down on our side, the lower back is pressed to the floor, hands along the body. We do either simple swings, or put weighting on our feet. Perform the swing leg up and down, not touching the floor. Now we turn over to the other side and repeat the same for the other leg.
The starting position is the same, but now we don’t raise the leg, but bend it vertically in the knee, and then bend it without touching the floor. The lateral thigh muscles work . We do the same with the other leg.
Exercises from the ears on the hips also involve the abs. Starting position lying on the floor, weighting materials are put on legs. Carry out a bicycle or ordinary scissors.
Starting position - standing on all fours in a cat pose. Sagging in the back and raising your head, do swings with your foot, trying to reach the back of the head with your heel. Change your foot. This movement needs to be done at least 10 times in three approaches.
Performing exercises on the ears on the hips, we return to a standing position. You can lean on a chair or a wall, as it is more convenient. Perform the swing leg back, taking it as much as possible, as far as there is enough strength. Change the leg and do the same.
Now we proceed to the classic lunges, trying to ensure that the knee does not extend beyond the edge of the foot. Take a step forward, bend your leg at a right angle and swing a little in the spring. Straighten, repeat all at least 15 times. Then do the same for the other leg. If the movement seems simple, pick up dumbbells. Muscles should just burn. For proper exercise, you can even train in front of a mirror to make it easier to control your technique. All exercises must be done at least 15 times, in three sets. Or arrange a circular training for yourself , doing all the exercises on the ears on the hips in one approach, take a little rest and repeat all over again a couple more times. With proper perseverance, desire and regularity of exercise, the legs will quickly come into shape. The only thing else that these exercises on the ears on the hips may require is the use of weights or dumbbells.