How to remove the “ears” on the legs: the rules of the lesson, the technique of implementation, types of exercises and training schedule

A huge number of women around the world are thinking about how to remove the "ears" on their legs, or "breeches." This is a rather unpleasant defect that occurs both on the outer and inner sides of the thigh. And although many representatives of the fair sex think that it is difficult to cope with them, and therefore it is not worth starting, the situation is much simpler than it seems at first glance. The main aspect in solving this problem is the correct selection of a set of exercises, compliance with the technique of their implementation and regularity. If you follow all the rules, you can cope with the "ears" quickly and almost painlessly.

The reasons that lead to the formation of "breeches"

Before you learn how to remove the "ears" on the legs, it is recommended to familiarize yourself with the causes of their appearance in order to further eliminate it. So the fight against the defect will be more effective, will avoid the so-called relapse. Causes:

• Excess weight.
• Inadequate physical activity during the day.
• Hereditary predisposition.
• Physiological factor or type of figure.

Rules for conducting classes to eliminate "ears"

Only regularity will help get rid of the breeches inside and outside the thigh in a short period of time. This is the main rule. It is recommended to repeat the exercises several times a day. If this is not possible (the work does not allow you to devote so much time to your figure), you should choose at least 2-3 days a week. To get the desired result, the load should be greater as quickly as possible than with daily training. But no more than an hour and a half. With daily exercises, you can reduce this time to 20-40 minutes.

The “ears” on the legs, which all girls want to remove, are an accumulation of fat. Therefore, in order to get rid of them, it is necessary to force the body to spend these accumulations. This process is not easy to start. The body is ready to say goodbye to them only at the time of stress caused by starvation, or during physical exertion. You can’t refuse food, because lost kilograms will quickly return in double volume. One option remains - training. Therefore, another recommendation is to conduct classes in the morning on an empty stomach. The body at this time of the day will spend precisely its reserves. It is also recommended to conduct training during the day, for example, in the evening and / or at lunch. The main rule is to maintain an interval of 4 hours after eating. And 2 more important notes: firstly, always start with a simple warm-up, and secondly, choose a time between 11-12 and 18-20 hours if you train in the afternoon or in the evening.

Types of effective exercises against the breeches on the outer thigh

It remains to get acquainted with the varieties of physical activity, learn about the correct technique for their implementation. So, effective exercises to remove the “ears” on the legs are:

• squats (simple and wide-legged);
• lunges;
• swinging legs;
• abduction of the legs;
• exercise "slide".

All these varieties of exercises help to carry the load on problem areas. During their execution, you can feel that it is precisely those muscles that are working. Therefore, there is no doubt in effectiveness.

Effective exercises to remove internal “ears” on the legs

Those options that have been described for the outer thigh also help get rid of problematic internal fat deposits. That is, performing them, you can, figuratively speaking, kill two birds with one stone. In addition to this, there are some more good exercises:

• swings to the sides with an extended leg;
• swings to the sides with a leg bent at the knee;
• abduction of legs in different directions from a prone position;
• lifting legs alternately from a supine position.

In theory, the implementation of such exercises looks simple. But in practice, especially an untrained person, it can be difficult. If the norm is very difficult, you can start small. Moreover, every day increasing the number of repetitions. And when it crosses the “recommended” border, you can go further, provided that the load is not excessive.

How to remove the "ears" on the legs outside? Exercise Technique

Now directly on how to do them correctly. After all, the slightest mistakes will cause a lack of result. Exercises:

• Squats A classic exercise that everyone knows. Legs shoulder width apart, arms on belt. It is necessary to squat so that the knees do not go beyond the line of socks. At the same time, the back should be straight, the abdomen is pulled in, and the ass should be slightly backward. Similarly, squats with wide legs are performed . The only difference is that they need to be placed as far away as possible from one another. Fasten your hands with a “lock” and hold in front of you. Socks apart. The knees should be at the foot level during the squat. Repeat at least 20 times. In the future, you can squat with a load, for example, pick up dumbbells, bottles filled with water, small sandbags.

• Lunges. Particularly effective are the deep ones directed forward. One leg should stand behind, rest against the sock. The other, on which the load will fall, is to be in front. She needs to be bent at the knee, crouching. The second knee should not touch the floor during the exercise, this is important. Keep your back straight and focus on the involvement of the right muscles. Repeat 10-15 times on each leg. These exercises perfectly help to remove internal “ears” on legs and external “breeches”.

• Swing feet. They are performed from a standing and lying position. In both cases are considered effective. Starting position - lying on your side, slightly raise your leg, and then do a swing up. Standing: with one hand, grab a chair and begin to move the opposite leg to the side. It is recommended to repeat these exercises 15 times on each leg.

• Abduction of the legs. Made from standing position, hands on the belt. Take your foot to the side by turning the heel out. Do 25 times with each limb.

• "Hill". An effective exercise that also involves the abs and buttocks. Starting position - lying on the floor, legs bent at the knees and spaced shoulder-width apart. Stretch your arms along the body or spread them apart. Leaning on the back and feet, raise the ass. Repeat at least 30 times.

Technique for performing exercises against the "ears" inside

Additionally, you can include these exercises in your workout. They will not be superfluous for sure, and they will have a positive effect with a probability of 100%. The technique for doing exercises for the ears on the legs from the inside is as follows:

• Set a chair in front of you. Holding his back with both hands, swing the legs to the sides, trying to reach an angle of 90 °. 15 times each.
• The starting position is similar to the previous version. At the same time, you need to perform the swings with the leg bent at the knee. It will be more accurate to say, raise it as high as possible. The norm is the same - 15 times each.
• Starting position - lying on the floor. Legs should be stretched perpendicularly. Then breed them as wide as possible. The exercise is repeated 20 times.
• Next, you need to roll over to your side. Swings are performed similarly to what was described in exercises for the outer thigh. Only the lower leg should be bent at the knee. Need 20 repetitions each.

How to make a training schedule?

Now everyone knows for sure how to remove the “ears” between the legs and from the outside. It remains a small matter - to make a training plan. The rules for conducting classes were described in detail above, and the schedule must be drawn up with them in mind. Otherwise, you need to do as it is convenient for a particular person. For example, if he is at work all day, then the schedule should be made taking into account the work schedule. And if, on weekdays, it doesn’t work out at all, you need to set aside an hour and a half for exercises on Saturday and Sunday.

In general, the schedule should be such that, firstly, it gives the desired result, and secondly, it corresponds to the life mode of a particular person, as well as some of his personal anthropological parameters (weight, height).

It is advisable to select a separate notebook. On the first page, write the current data, for example, weight, hips, waist and so on. Each subsequent page refers to a specific date. It is necessary to write the names of the exercises that were (and will be better) performed, the number of repetitions and approaches in one training session, and also how many times a day a person started them (for example, in the morning, at lunch, and in the evening), at what time.

It is possible to “break down” types of exercises into groups if training is supposed to be every day. For example, today mach will be performed at such and such a time, for so many times and approaches. Tomorrow all attention will be paid to lunges. The day after tomorrow - squats. And so on. Perhaps this solution will be more convenient for some people.

Those who are considering how to remove the “ears” inside the legs and the outside should also indicate the duration when drawing up the training program. According to the pros in this area, the best option is 45-60 minutes. This is exactly the time of activity, after which the body will be easier to recover. A respite is also determined between sets. Recommended duration is 1 minute.

Other active activities that will help to eliminate the "ears"

In the struggle for beautiful legs, dancing, swimming, yoga, horseback riding, classes in fitness groups, gyms, rope jumping and much more help. Even evening walks will positively affect the figure, if there is regularity. So the main thing is not to sit still.

Additional methods of getting rid of "ears"

Speaking about training, which contribute to weight loss and improve the appearance of the body, it is important to mention nutrition and cosmetic care. Exercise, of course, will do its part, but much more slowly than in combination with a change in diet. In other words, at the same time, you should reconsider what is eaten, go on a diet, eliminating harmful foods. And massages and body wraps will be a “sweet” addition, so to speak, a “dessert” that will help to make the skin of the hips and buttocks soft, smooth, supple and simply beautiful. Wraps and massages promote weight loss, help get rid of cellulite and “break down” body fat. But only in combination with exercises and diet.