© dima_sidelnikov — stock.adobe.com
Share:
What you need
- Rubber shock absorber
- Dumbbells
Breeches (“ears”) are fatty deposits located on the outer side 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 imbalance, chronic stress, lack of proper physical activity (with a sedentary lifestyle), and abuse of high-calorie foods.
What causes ears on the thighs and is it possible to remove them?
One of the most common aesthetic problems in the hip area is the so-called ears or riding breeches. By the way, they can also appear in girls who are not overweight. No diet will help remove extra centimeters in this area. This is due to estrogen and progesterone, which stimulate the accumulation of reserve fat. In addition, if you have a sedentary lifestyle and weak gluteal muscles, then additional volume on the sides is almost inevitable. But everything can be fixed, just find the right set of exercises and it will simultaneously help you lose weight in your butt and thighs.
Ears on hips
And if you are one of those women who dreams of a “gap” between the thighs, then keep in mind that its presence depends largely not on weight, but on genetic predisposition and bone structure.
It's far better for your physical and mental health to eat a balanced diet, get enough sleep, and stay physically active rather than strive for unrealistic beauty ideals. Set yourself mundane goals - gain muscle tone, reduce volume by 5-10 cm
, and not “lose weight in your thighs in a month.”
Those who are faced with the problem of cellulite should read our article about why it appears and how to get rid of it.
Cosmetic procedures for getting rid of fat deposits in the thighs
Cosmetic procedures show good results when burning extra pounds. Many of them can be found in almost every beauty salon:
- Mesotherapy. Acupuncture with vitamin cocktails can improve blood circulation, disperse lymph and remove toxins. The effect of the procedure occurs within a couple of weeks. Mesotherapy has proven itself well in the treatment of cellulite.
- Ozone therapy. The non-medicinal method involves injecting a special saline solution saturated with ozone under the skin or drinking ozonated water. Ozone helps in delivering water to cells, removing toxins and pathogenic bacteria from them. By accelerating blood circulation, it stimulates the processes of burning subcutaneous fat.
- Hardware techniques. These include cavitation, electrolipolysis, cryosauna, cryolipolysis. The physical properties on which the operating principles of the devices are based contribute to the destruction of fat deposits due to deep effects.
- Liposuction. Fat removal surgery is necessary in cases where the nature of the deposits changes. There are the following types of liposuction: vacuum, syringe, tumescent, ultrasound. The least traumatic type of fat removal is considered to be tumescent, in which the problem area is treated with a solution of lidocaine, adrenaline and saline.
Interesting! How to tighten your skin after losing weight?
What should you eat to lose weight in your thighs?
Exercise is the most effective way to tone your leg muscles, but you also need to be in a calorie deficit to shed those extra pounds.
The body uses calories for fuel. When it runs out of reserves obtained from food, it begins to burn stored fat as energy.
Reducing your intake by 500 calories per day allows you to lose an average of 0.5 kg per week. This is a safe indicator for weight loss.
Review your diet. Focus on plant-based foods (fruits, vegetables, whole grains). Eat enough protein. This will help build muscle mass and speed up your metabolism. Read our article on how to calculate the ratio of proteins, fats and carbohydrates for weight loss.
Eliminate high-fat, low-nutrient foods from your diet, including fried, salty and sweet foods. Avoid foods containing saturated fats and trans fats, as they can increase bad cholesterol levels and cause weight gain. Choose lean meat instead of red meat, water instead of sugary carbonated drinks, nuts and dried fruits instead of chips and chocolates.
Proper nutrition and drinking regime
The first and most important thing is nutrition. It is impossible to get rid of fat locally. But by adjusting your diet, you will invariably achieve your goal and at the same time gain a healthy, toned body. Basic nutrition rules.
Eliminate sugar from your diet.
Insidious manufacturers of various products slip it everywhere. Be sure to read the ingredients of the product; even harmless yoghurts, granola and bread may contain sugar.
Don't eat fast food
semi-finished products, canned food, baked goods, fatty, smoked and salty foods.
Introduce more vegetables into your diet.
They should make up approximately 50% of the entire nutrition plan.
Photo: istockphoto.com
Drink plenty of water.
According to WHO, you should drink 30 ml of water per 1 kg of weight.
Protein must be present on the menu.
It can be lean meat or fish - it is rich in healthy fats and should not be avoided.
Reduce your meals to three times a day.
Snacks are not necessary for fat burning. The more meals you eat, the higher the level of the hormone insulin, which stores everything unnecessary in “fat depots”.
Last meal
should be no later than 3-4 hours before bedtime. At night, the body should recover and rest, and not process what it has eaten.
A risky experiment. What happens to the body if you don’t drink water for three days?
General recommendations for training
- Be sure to take time to warm up before and after playing sports, this will help avoid injuries and protect the body from unnecessary stress.
- One of the keys to success is regular training. To keep yourself in good shape, a few workouts a week are enough, but to lose weight and combat problem areas, you need more frequent and intense exercise.
- Equally important is the correctness of the exercises. Give them special attention.
- If possible, do a light massage or scrub after class. A comprehensive fight against excess weight is always better than a targeted one.
Exercises for the inner thigh
The inner thigh is often trained according to the “residual principle”, so the muscles lack tone and sagging is visible. What exercises can reduce hip size and get slender legs?
Exercise 1. Plie squats
An effective exercise that can be performed in various positions:
- On the socks;
- alternating the position of the feet;
- doing pulsating squats.
This is a more complex type of squat, which is performed with legs wide apart and feet turned out. It is necessary not only to monitor the execution technique, but also to maintain balance. One of the best exercises for losing weight in your thighs.
How many:
3 sets of 20 times.
A more difficult method is with dumbbells, kettlebells or a weight plate.
Plie squats with weights
Exercise 2. Swing to the side on all fours
A universal exercise for combating thigh loops.
This exercise can be done both with an elastic band (at knee level) and without. Take a position on all fours, keep your back straight, pull in your stomach. Exhale and move your leg to the side as far as possible. At the top point, try to pause or spring back. As you inhale, slowly lower your leg.
How many:
2-3 approaches for each leg, 20 repetitions.
Exercise 3: Counterweight Squats
Stand with your feet hip-width apart. Place a cushion, ball or other handy object between your knees. Keeping your weight in your heels, push your knees forward slightly and squat deeply. Hold the counterweight in front of you with your arms parallel to the floor. Hold the squat for 30 seconds to a minute, and then return to the starting position.
Dumbbells or kettlebells should be light - up to 2-3 kg.
How much: 2 to 20.
Expert opinion
Experts in the field of sports and medicine have a positive attitude towards attempts to get the body in order and share advice.
Dmitry Yakovina (BeFirst expert)
Some people do not recognize the need to change their life habits, considering changing their diet to be something temporary. To be successful in weight loss, a person must maintain a calorie deficit diet. Eating cognitive restraint is an important factor in weight loss success.
Ruslan Panov (X-Fit expert methodologist)
Among the problems with the appearance of excess weight on the hips are poor nutrition, impaired lymph flow and hormonal disorders. If we are not talking about a hormonal imbalance, the first thing to do is review your diet. The next stage is training. “Braids” indicates not only poor nutrition, but also weakness of the buttock muscles. Such muscles sag and visually form a fold on the hips.
Vyacheslav Isakov (1st category massage therapist)
Wraps help reduce body volume - it's true. But, of course, this is not a panacea. This procedure is effective only if used regularly in conjunction with proper nutrition and exercise. Depending on the woman’s goal - to get rid of centimeters or orange peel - different types of wraps are offered. It is better to use cold wraps for volume, and hot wraps to combat cellulite.
Exercises for the outer thigh
Exercise 1. Raising legs while lying down
Lying leg exercise
Lie on your side. Support your head with your hand. Raise your right leg as high as possible, while keeping your pelvis motionless. As you exhale, slowly lower your leg to the starting position. Please note that in this exercise you should only feel your thigh muscles.
How many:
2-3 sets of 20-30 repetitions on each leg.
If you are ready to complicate the task, then add a fitness elastic band. Place it at knee level, hold the spread position for a few seconds and then slowly lower it down.
Leg exercise using a fitness band
Exercise 2. Side lunges
Exercise for the buttocks and outer thighs
An exercise familiar to many from physical education lessons. If done regularly, it will help you quickly lose weight in your thighs and butt.
Stand with your feet shoulder-width apart and point your toes slightly to the side.
As you exhale, take a wide step to the side and shift your body weight to your supporting leg. Push your pelvis back and lower yourself into a deep squat. The wider you lunge, the more muscles will be used. To get out of the position, push off with your heel.
How many:
2 sets of 15-20 repetitions.
Exercise 3. Squats with kicks
Forward Kick Squats
Place your feet shoulder-width apart and squat slightly at your knees. Raise your leg and kick, rotating your body 45° (toes pointing to the floor, outer thigh raised as high as possible). Slowly lower your leg.
When your body reaches the starting position, do a squat (make sure your knees remain at ankle level). Switch legs and repeat the exercise.
How many:
2 sets of 20 times.
The main reasons for the appearance of folds under the buttocks
Don’t think that their main reason is excess weight.
Not at all. In fact, fat reserves play a very small role here. An obvious fact: you can often notice that even in obese ladies there is no sagging of the “fifth point”; their fat is distributed evenly and harmoniously throughout the lower part of the body. And vice versa: for some “skinny women” the notorious crease is very noticeable. As they say, despite any wardrobe tricks. So why do fat folds appear in this part of the female body? Here's why.
- Due to weakened muscles of the buttocks and back. Everything is simple here. Weakened muscles cannot properly support the skin, and it sags, forming a fold. Muscles can weaken for various reasons: due to illness, as a result of age, due to poor nutrition, due to an inactive lifestyle.
- Due to impaired blood circulation. The blood stops supplying oxygen to the muscle tissue, resulting in cellulite and, as a result, unaesthetic seals forming under the buttocks.
- Due to the curvature of the pelvis. Such curvature can be congenital, or it can be formed as a result of a birth injury or injury received in later life.
- Due to hereditary predisposition. This is the most difficult case. If genetics intervened, then, for the most part, all efforts to make the buttocks more beautiful are useless. Although, of course, there are cases when, as a result of special physical exercises, proper nutrition and a generally correct lifestyle, it was possible to achieve certain successes.
Where is the best place to train to lose weight in your thighs?
How to lose weight in your thighs at home?
As you can see, most of the exercises listed can be done at home.
. The hardest thing is to convince yourself to start doing them. If you have no experience in strength training, start with the simplest options - squats, swings and lunges. Many people ignore sports shoes and exercise barefoot in the apartment; this is wrong. Make sure you have a clean pair of running shoes before you start exercising. It is ideal if you do the exercises in front of a mirror to control your movements.
Leg exercises with weights at home
For activities on the sports ground
be sure to bring a jump rope. Jumping with it is effective and you won't have to worry about neighbors or a broken vase. In addition, attempts to exercise at home are often interrupted by household chores; protect yourself from anything that distracts you from the process.
Workout for legs and thighs in the gym
Of course, the most effective exercises for the hips and buttocks will be in the gym. Firstly, there is all the necessary equipment and specialists who will control the quality of the tasks. Secondly, you will diversify your workout and use those muscle groups that did not work at home.
Crossover exercises for hips
To obtain visible results, you need at least 3-4 workouts per week for 30 minutes.
At FitCurves
in one circuit training you will have time to do a warm-up, cardio, strength exercises, cool-down and stretching. During such an intense exercise, the muscles of the whole body will be stressed. Not only will you become one step closer to your desired figure, but you will also improve your stamina. Training in this format is safe and effective for women of any age and physical fitness.
Alternative ways to lose weight
In addition to all the listed methods for eliminating “ears,” mention should be made of the services of beauty salons. For example, wrapping procedures are very popular. The advantages of such methods are the greenhouse effect and the therapeutic effect of the special composition on the skin.
In addition, spas offer shock wave therapy. The procedure is based on the destruction of fat reserves using sound waves. We are skeptical about such methods, so we cannot definitely recommend them. The decision to use it or not is up to you.
The drastic way to reduce fat deposits on the thighs is surgery. Such procedures should be used only in extreme cases, when neither training nor diet no longer helps. Consultation with a doctor is required.
Liposuction (removal of subcutaneous fat by pumping it out of the body) is considered an effective technique. The procedure has its own contraindications, so it is not suitable for everyone. It should be added that after surgery it is necessary to strictly follow a diet and exercise regularly. Otherwise, the “removed” kilograms will quickly return.
