Reduce inner thigh. Tips to help you get rid of inner thigh fat

15.11.202127.05.2017

If wide hips strain you, then you just need to learn how to reduce the volume of the hips. In fact, this is not enough - you still need to take the first step towards the intended goal, then one more, one more. But here's the trouble - something always prevents us from starting to do something. This is not even laziness, we will not talk about laziness.

Sometimes we are hindered by our lack of concentration, sometimes - confusion from the abundance of information. Sometimes - the confidence that it is too long and difficult, and we do not have enough strength to go all the way to the end. And it happens that we ourselves choose for ourselves a demotivator like “I still won’t succeed.”

You, most importantly, try!

What do you have to lose if you do try? Take the first step, the first of six very real steps.

1 step to reduce the volume of the thighs - preparatory

First of all, you need, to which you intend to strive, and then - with which you will have to fight. It is possible that at this stage the whole struggle will end.

Step 2 - adjust the diet

For the duration of the hip reduction program, small (for starters) adjustments should be made. Of course, you can always according to your age and activity. In accordance with this, you can choose food so as not to go beyond the calories.

And at the first stage, it will be enough to exclude the following products from the diet:

alcohol
potato
fatty meat.

So that your body does not suffer from a sudden change in nutrition, do not forget about vitamins - find out all about the benefits of vitamins, as well as their side effects.

Step 3 - Build Good Habits

You should always do the following:

During baths and showers (contrast!) always massage the buttocks and thighs with a hard washcloth
Stand more than sit!
Teach yourself to drink water according to your weight in the right amounts. At least 1.5-2 liters.

And you will really achieve a reduction in the volume of the thighs without sagging skin!

Step 4 - massage or self-massage of the thighs

It is one of the easiest and most affordable means to eliminate cellulite.

In this video, Milena will tell you how to do cupping self-massage. This is one of the most effective home treatments for improving lymph flow, reducing volume and smoothing the skin.

Do it every other day, starting from 5-6 minutes, working up to 30-40 minutes (up to 8-10 minutes per area)

Step 5 - add physical activity

If your area has a pool, be sure to go for aqua aerobics! will help you burn from four hundred to seven hundred calories in an hour of active movements in the water.

In addition, part of the calories is also spent on maintaining body temperature in water, and not just on physical exercise, i.e. you will burn more calories than with the same exercises on land.

If you do not have the opportunity to occupy the aqua (there is no pool, there is medical contraindications), go to Gym or a fitness group.

Classes in the gym with a group usually do not allow you to take a break from the exercises, and under the guidance of a professional, you will be less likely to get injured as a result of the wrong actions.

If that doesn't work for you, do it yourself at home. This funny video will be very useful in this case!

Step 6 - slimming shorts

While exercising, wear slimming shorts that will help you get rid of excess fluid and toxins! These shorts have a thermal and micro-massage effect that helps proper formation body contouring, weight loss, and even getting rid of cellulite.

How to remove fat from inside hips? Who among us does not ask such a question! Unfortunately, there is no magic way to lose body fat in a couple of days. But we can improve our figure. To do this, we offer you a comprehensive program of action!

Why is the problem of how to remove fat from the thighs, thighs and buttocks so relevant for women? Recently, Russian scientists have given the exact answer. The peculiarity of our body is that very “greedy” fat cells are located in the buttocks and the entire surface of the thighs. So how do you reduce inner part hips?

Why do we get better on the hips

They actively store fat if the number of calories in the body exceeds daily requirement. And they are extremely reluctant to give it away. This "reluctance" is represented in a ratio of 1:6. That is, if you managed to lose weight by as much as 7 kilos (a lot!), Then 6 of them will leave the upper body: your chest will droop, your arms will lose weight, your stomach will fall. And only 1 kilogram will give the hips. And vice versa, if you again recover by these 7 kg, then the lion's share of the volume will be taken again by the hips and buttocks.

Such natural injustice has an extremely negative effect on the figure of women who are inconsistent in their program, how to make their legs thin and slender. By dieting and exercising, they lose weight, but when they give up and get fat again, they acquire completely new volumes in the lower body.

How to deal with fat

The best advice on how to lose fat from the thighs and frogs from the inside is - do not gain weight! Eat as much as you need based on your lifestyle. If he's sedentary, don't allow yourself muffins and candy bars. As long as it's mobile and includes going to the gym regularly, you can eat whatever you want.

But if the problem already exists, and the question of how to reduce the volume of the hips is extremely exciting, act! To do this, there is a simple algorithm for working on yourself.

Bring on the cosmetics! We remove cellulite

Modern cosmetic procedures will improve the metabolism in the skin, eliminate cellulite on the thighs and buttocks. Volumes will decrease only because the skin will lose unnecessary excess moisture accumulated in its structure.

Great remedy for thighs

Anticellulite massage. You can do it in the salon or at home. Take an anti-cellite gel with a warming effect and in a circular motion rub into the skin of the thighs. Give each leg at least 5 minutes. It is preferable to massage after a shower when the skin is warm.
Wraps. Suitable honey and mustard-honey wraps. They are also easy to make at home. Honey can be applied to the skin steamed after a shower, wrapped with a film, and put on tight leggings. With such a “mask”, go to bed, wash it off with warm water in the morning. Mustard-honey wraps should not be made so long. 40 minutes with a mustard-honey composition on the skin is enough to activate the metabolic processes in the skin to the maximum.

Use all means to correct the hips. And you will definitely achieve the desired slimness of the legs!

Many women notice that fat accumulates on the inner surface of the thigh, which is very difficult to get rid of. It causes a lot of aesthetic discomfort, spoils the mood and self-esteem. Therefore, for many ladies, the question of how to remove the inner part of the thigh is relevant. This is quite real if you devote time and effort to it and stick to it. integrated approach.

Why there is fat in the thighs

If daily calorie content exceeds the norm, then the frogs actively accumulate fat, and they usually do not want to get rid of it. For example, if you lose seven kilograms, then six of them will go from the stomach, hips, chest, and only one from the hips. But if you gain the same seven kilograms, then most of it will be deposited in the hips and buttocks.

Such a natural injustice leads to the fact that fat appears on the hips of women. And there it is especially problematic, and it is difficult to get rid of it. You will need A complex approach. To cope with such a task, how to remove fat from the inside of the thigh, you need to do exercises, stick to proper nutrition, and, if possible, resort to additional measures. And after you manage to lose weight, you need to try to do everything to keep the results.

We remove the inner thighs: diet

First of all, you need to adjust the diet. Most likely, you will not be able to remove the inner part of the thigh in a week, since the fat in this area is very nasty. But gradually and purposefully, you can reach your goal, ensuring the stability of the result.

The diet should be complete, but such that the body can have time to digest the incoming food without storing it in fat. It is important to create a meal plan and follow it. Eating better - this will help to disperse the metabolism and reduce the volume of the stomach.

In order for the body to function normally, it must receive sufficient amounts of proteins, fats and carbohydrates. If he does not receive valuable components, then he begins to accumulate fat reserves, which makes itself felt with extra volumes in the thigh area too. It is important to monitor nutrition so that it is correct, moderate, balanced and complete.

So that carbohydrates do not cause a set excess weight, it is better to eat them in the first half of the day, when they are absorbed better. The ideal breakfast is porridge,. Fats are best consumed at lunchtime. For lunch, it is recommended to eat soup. Protein food can be eaten in the evening. Protein sources - lean meat, fish, dairy products.

If you want to cope with such a task as losing weight in the inner thigh, forbid yourself fast food, chips, sweets in large quantities and other harmful products. If you feel hungry between meals, eat fruits, vegetables, herbs, a handful of nuts.

Drink a glass of water before every meal. Basically for weight loss. Water allows you to control appetite and normalizes metabolism. But it is better to refuse carbonated waters and store-bought packaged juices.

How to remove the inner thigh: exercises

Remove fat from the inside of the thigh impossible without physical activity . In addition to general workouts, such as, and so on, you can use specialized exercises that are aimed specifically at removing the inner thigh. You can pay attention to the following complex:

1. Pilates: leg raises

By doing this exercise to remove fat from the inside of the thigh, you will feel that the muscles we need are working even more actively than the abdominal muscles. You need to lie on your side, straighten the lower leg, and put the upper one so that the foot or knee is on its side. You can lean on your forearm or support your head with your hand. Inhale, as you exhale, lift your lower leg so that it does not bend. Tighten your muscles. As you lower your leg, inhale again. Repeat the exercise 10-15 times for each side.

2. Squat "frog"

This fun exercise does a great job of tightening your inner thigh. You need to stand straight, spread your legs a little wider than your shoulders. Tighten your stomach, bend your knees, then push your buttocks back while spreading your knees. Hands should try to reach the floor. You need to bend as much as possible, while not forgetting to keep the upper part raised. Then, with a quick movement, you need to straighten your legs and hips, push off with your legs and jump up. Keep your legs together while jumping, put your hands behind your head. Repeat at least 10-15 times.

3. Lunges to the side

To cope with such a task as to tighten the inner part of the thigh quickly, lunges to the side, which are aimed specifically at this area, will help. Put your feet together. You can make the exercise harder by taking a pair of dumbbells. Extend your right leg, bend your knee. Try to keep your left leg straight top part the body should not bend. The right knee must be bent so that it does not go beyond the fingers. Focusing on the right foot, return to initial position. Do the same for the left leg, thus ending the repetition. Repeat 10 times for each leg.

4. Plie Squat

This exercise is often used by dancers, whom it helps to maintain beautiful and slender legs. It is great for tightening up your inner thighs. You need to spread your legs wide, turn your toes at an angle of 45 degrees to the side, straighten your chest. You can use dumbbells to make the exercise more effective. Bend your knees, tighten your buttocks, core and inner muscles. The hips should be held so that they do not extend beyond the little fingers when squatting. The thighs should be at right angles to the floor. Focusing on your heels, straighten your legs. Repeat the exercise 10-15 times.

5. Squeeze the fitball

Fitball is used in many sets of exercises. It can help achieve such a goal as removing the ears on the inside of the thigh. You need to lie on your back. Bend your knees, place your feet on the floor. Hold the fitball firmly between your knees. Keep your hands at your sides, tighten your core. Squeeze your knees as if you are trying to flatten a ball. It is this small movement that is the main goal when performing the exercise. Squeeze the ball as hard as you can, then relax, but keep squeezing it. It is recommended to repeat the exercise 20-25 times.

We remove the inner part of the thigh with wraps

Lifting the inner thighs will be more effective if you supplement the measures listed above with wraps. The most effective, according to experts, are other products. Here are some good ways:

Pour 100 grams of kelp algae with a liter of water, let them stand for half an hour. After a shower, apply the composition to the body and tightly wrap the thighs with a film. It is recommended to wear warm pants. Hold the mixture for an hour, then take a shower. To consolidate the effect, use an anti-cellulite cream.
Liquid honey helps to remove the ears on the hips and inside the thigh. It is necessary to warm up 0.5 liters of honey, add a pinch of ground red pepper or dry mustard. You can also add a few drops to improve the effect. essential oil citrus. Wrapping is carried out in the same way as in the previous recipe.
Pure honey can also be used. To lose weight, put warm honey on their surface, wrap with a film, put on warm pants. Now go to sleep. In the morning, wash the rest of the mixture in the shower.

To quickly cope with such a task, how to remove fat from the inside of the thigh, combine body wraps with massage.

Massage

- this is what the inner side of the thigh is afraid of, how to remove which we are trying to figure out. First you need to apply an anti-cellulite gel to the skin of the thighs, which will help warm it up. Rub the product into the skin with massaging movements for five minutes.

It is best to massage your inner thighs after you have taken a bath or shower.

For massage, you can use the same. Take a shower with a scrub, then apply heated honey to the thigh area and spread it over the entire problem area. Apply it and tear off your hands from the hips. If you see a gray sticky coating, remove it with napkins and continue to massage. Then take a shower, lubricate the skin of the thighs with an anti-cellulite agent. After that, go to sleep.

Scrub for slimming thighs

They can also help to remove the inner surface of the thigh, and those cooked on their own will be more effective than store-bought ones. One of the recipes is as follows: mix sea salt with kefir in a 2: 1 ratio. Apply the product to the problem area and massage. You can also use coffee, cinnamon, honey, vegetable oil for scrubs. After completing the procedure, pat your body dry with a towel and use an anti-cellulite gel on your thighs.

Water procedures

Water procedures will help to consolidate the result. After showering with scrub, fill with water. Add 60 grams of sea salt, milk or cream, a few drops of orange essential oil. Mix the water well. Take a bath in it for 20 minutes.

In addition, a bath, sauna, will be very useful for losing weight on the hips. In the water, you can do a special massage for weight loss. Such procedures will help accelerate weight loss in the hips. They will tighten the skin, help improve well-being, provide you with energy.

Thus, to cope with such a task as to remove fat from the inside of the thigh quickly is quite realistic. The main thing is not to be lazy, exercise regularly, eat right and use auxiliary methods. And after some time you will notice that the inner surface of the thighs has become smooth, slender and toned, and the whole body in general looks much better.

Instruction

Need to learn what to achieve slender hips dieting is not possible. Be sure to combine exercise with proper nutrition.

Switch to low calorie foods. Eliminate starchy foods, sweets and fried foods, or try to eat such foods as little as possible. Drink more water, this contributes to greater effectiveness in dieting.

Lead an active lifestyle, do not spend all the time at the table or on the couch, you need to move more. You don't have to go jogging, you can just start walking more instead of driving. The main thing is that the muscles are constantly in good shape, especially the femoral ones.

Warm up your muscles before you start exercising. You can jump on, do 15 squats or jog. After warming up, start the fight for the beauty of your thighs.

Stand in front of a chair, hold on to its back with your hands, and swing your legs. The exercise is simple, but useful. To make it harder, bend your knee and keep swinging. Repeat for each leg 15 times.

Next, lie on your back, focusing on your elbows. Bend your legs at the knees, and then spread your straight legs to the sides as much as possible. Take your time and get quality. Repeat the exercise 20 times. Roll over on your side, bend your top leg at the knee and place it in front of the knee of the other leg. Now, swing your lower leg. Raise your leg as high as you can.

All physical exercises must be performed every day, then you will achieve the desired result.

Wraps are useful for burning fat. This procedure can be carried out in a beauty salon, or at home. To do this, take honey and smear it on the problem area of \u200b\u200bthe thigh, and wrap it on top cling film. Such a sweet therapy can be carried out during the night, and washed off with warm water in the morning.

All methods will help to give the inner thighs a toned look, but in a complex. Try to follow the diet and exercise, but do not overdo it. After all, the result depends on the quality, not the quantity of your exercises.

Rule one: change your diet

A diet for slender hips involves not so much restriction as a change in eating style. Fast food, semi-finished products, products containing preservatives, dyes, artificial flavor additives. Let there not be so many calories, but these chemical substances disrupt metabolism, which leads to cellulite.

Those who dream of removing fat from their thighs should forget about potatoes in any form, white bread, pasta even from durum wheat. It is permissible to consume only foods high in fiber - whole grain bread or cereal supplements.

Also, a diet for slender hips involves eating plenty of fresh vegetables. It is raw vegetables, not stews or salads. Simply put, a raw food diet will help to remove fat from.

But what about proteins? Without them, nowhere. But it is better to give up meat in favor of low-fat fish, poultry and dairy products. Such nutrition and exercises for the hips will help you gradually get in shape.

Rule Two: More Movement

Regular swings will help to remove fat from the thighs. You just need to get on all fours, leaning on your forearms and knees, take one straight leg back, do not bend your lower back. Then, tensing the muscles rear surface hips, throw the leg as high as possible. Then repeat the movement, but to the side.

Smooth exercises for the hips are also very effective. It is necessary to lie on the floor, pressing the lower back to the floor, and place your hands under the head or position perpendicular to the body. With your feet in the ankle area, clamp a small ball with a diameter of 30-50 cm. Now alternately touch the floor with your feet, either on the left or on the right, without lifting your lower back from the surface.

In addition, you can just walk on the buttocks back and forth. At the same time, keep your back straight, do not bend your knees and do not help yourself with your hands. During the exercise, it is necessary to strain the hips, but not the calves.

Very good for the hips. For the best effect, they should be performed with weighting - dumbbells or a barbell. It is also very effective to crouch near a wall. It is necessary to stand so that the back of the head, shoulder blades and lower back do not come off the vertical surface.

Rule three: soften the fat on the outside

In the fight for slender hips, wraps help very well. These procedures improve appearance skin, as well as remove toxins and toxins.

The easiest way is to use honey. In the melted product (2 dessert spoons) you need to add 5 drops of any essential oil. Spread the mixture evenly over the skin of the thighs, wrap with cling film and lie down under the covers for a couple of hours.

Honey can be replaced with coffee grounds, blue clay, seaweed or mustard. Those who choose the last ingredient need to listen to their feelings during the session. If it burns strongly, it is worth interrupting the procedure and washing off the mixture.

Often women think about whether it gives morning exercises effective results or not. For some, the need to exercise in the morning is stressful, especially for those who fall asleep in the morning and then get up with great difficulty. It is in such situations that nutritionists recommend exercising at other times that are most convenient. Gymnastics can be done in the afternoon, as well as in the evening. In order to stay in good shape, you can perform the usual set of exercises, and doing it in the afternoon will be much more effective.

First, after you get up in the morning, drink water. Just one glass is enough to invigorate the whole body. Then during the day you should drink water every 2-3 hours. Thus, you allow your body to get rid of toxins, improve the activity of the digestive tract and remove excess water. And after a while you will see the result - deposits will begin to disappear from problem areas.

Do not eat sandwiches in the morning, as they consist of carbohydrates and cholesterol, and this negatively affects the figure. Get in the habit of eating muesli or porridge in the morning, as well as drinking orange juice. Orange juice can be replaced with green tea. Such a breakfast will give a boost of energy and improve digestion.

If you are a lover of high heels, then know that such shoes are harmful. women's health. First of all, blood circulation worsens in the legs, and cellulite can appear due to heels. It will be better if you start using interchangeable shoes.

Do not forget to use a contrast shower and at the same time use massage washcloths. Massage your buttocks and thighs with them until the skin turns red. For best effect apply various lotions and creams against cellulite. Do these procedures regularly and soon you will lose weight in the hips and buttocks.

The female body is designed in such a way that most of the fat mass accumulates in the hips and buttocks. The issue of losing weight in the hips is of interest to many ladies. How to get rid of the hated fat on the thighs? There are a few effective methods. Let's consider them in this article.

It is important to understand that weight loss in the thighs- the process is long and laborious, you will have to make every effort.

Basic methods for slimming thighs

1. Low calorie diet

To achieve the result, you should reduce your fat intake to 30-35 g per day. But remember that it is absolutely impossible to completely exclude fats, since they are involved in many processes in our body. So, healthy fats should always be present in your diet: vegetable oils for salad dressings, seeds, nuts, avocados - in a small amount (30-40 g) as a snack.

The following foods should be excluded: sweets, flour, fried foods, smoked meats, sausages, mayonnaise, fatty fish, carbonated drinks, alcohol, fast food, pickles and canned food. The basis of your diet should be: lean meats and fish, seafood, cereals, vegetables, fruits, berries, low-fat dairy products, rye or bran bread.

Fruits should be consumed in the morning, vegetables can be eaten in unlimited quantities. For dinner, cook a protein product (eggs, baked or boiled meat, fish) with vegetables. Limit your salt intake. You should drink 1.5-2 liters of pure non-carbonated water per day.

2. Wraps

The wrap is prepared as follows: 5 tbsp. l. Mix honey melted in a water bath with 1 egg yolk, add 7 drops of any essential citrus oil (orange, lemon, grapefruit), mix everything.

Before wrapping, take a warm shower, scrub well problem areas. Then apply the prepared composition and wrap with cling film. Put your pants on top and hold for about 40 minutes.

One more recipe honey wrap: in a water bath, melt 3 tbsp. l. honey, then add 2 tbsp. l. mustard powder, mix well. Keep for 30-40 minutes, rinse with warm water. If the composition is too hot, rinse immediately with water.

3. Exercise

Most effective exercises for weight loss hips are considered:

Wide leg squats (2 sets of 25 reps)

Raising the pelvis from a prone position (50 times);

Lunges (2 sets of 25 reps);

Jumping rope;

Raising legs alternately to the side (2 sets of 20 times).

4. Massage

Massage is performed with a special brush with hard bristles. Massage the legs alternately from bottom to top with longitudinal and circular movements. Massage time is from 3 to 5 minutes. After such a massage, the skin should become pink. Then apply anti-cellulite cream.

With the onset of the beach season, many are visited by the question - how to lose weight. And often this question is narrower - how to lose weight in the legs. More specifically, in the thigh area.

For some reason, it is in the hips that strategic reserves of adipose tissue are deposited in the first place.

I would immediately like to note that nothing works out only for those who do nothing. By setting yourself the goal of losing weight in the hips, you will certainly achieve results when applying certain actions.

It is a mistake to believe that you can lose weight only by following a diet and not exercising. Or vice versa. Only in the complex proper nutrition and physical exercise will give the desired effect.

For weight loss in the thigh area physical activity should be directed to a specific muscle group.

Your main exercises should be:

Half squats;

Jumping rope;

Exercise on a bicycle or exercise bike;

Climbing and descending stairs;

Fast walking and running;

By introducing the above exercises into your usual daily activities, the thigh muscles will more actively burn the fat located on them. Proper nutrition will help speed up this process. Exclusion from the diet of flour and sweet for any weight loss is necessary.

Thus, you can lose weight in the hips fairly quickly. It all depends on your efforts and self-discipline.

My respects gentlemen, and especially ladies! Today we are waiting for another note from the cycle - at the request of the workers. Let me remind you that this is when readers (i.e. you) receive various burning and most exciting topics on which I would like to receive answers to the mail of the project. This time the young ladies were lucky :), because we will consider the issues of correcting their figures, namely how to reduce the volume of the hips. After reading, each of you will have a clear idea and plan of action to change the lower part of your body.

So, everyone pricked up their ears, we begin.

All about how to reduce the volume of the hips

We will start, as usual, from afar, with a small introduction.

As you remember, in my previous articles I already spoke about the generic trait of all women - to please as many men as possible. In this regard, the question arises - how to do this and who do the representatives of the strong half of humanity “peck” the most? The answer, I think, will surprise many women, but best of all they (we) are caught by prolific representatives who have far from model forms. In particular, if we talk about, then this is an hourglass and especially, as revealed latest research, pear. For those ladies who are not in the know, a pear is when the lower part (thighs, buttocks) is expanded. Those. the girl has a powerful skeleton of the ship :). It is the steep hips and the expanded shape of the pelvis that turn on the deep reflexes in the male brain that tell him that this female is fertile, and she can give good offspring.

That's what I mean.

Figures in an oval are considered by men first of all when they are looking for a partner for procreation.

From this we can conclude - if you decide to reduce the volume of the hips, think about whether you need it? After all, you can lose a huge army of gentlemen - lovers of these types of figures. This is just food for thought, and not a reason to leave everything as it is, especially if you don't like it "is".

Actually, let's get to the point.

Note:
Further narration will be divided into subchapters for better assimilation of information.

How to reduce the volume of the hips: the causes of the accumulation of body fat

The hip area is the most problematic for the fair sex. (You, my dear). It is there that, first of all, everything superfluous eaten is deposited, increasing body fat and distributing the basin to obscene sizes.

Also, any young lady will not be out of place to know that before menopause, many female organs store their excess fat mainly in the thighs, creating a “pear-shaped” body shape. The accumulation of fat in these areas (thighs, waist) helped the cave women very well to survive during times of drought and famine. Those who could easily store fat in the thigh area, as a rule, were able to give birth and feed a child during a drought. During pregnancy and lactation, the body needs more than 1000 extra calories per day, they also came from the femoral fat deposits.

This is one of the reasons why it is so difficult to get rid of extra pounds in this area - mother nature has taken care of everything.

Note:
Lipoprotein lipase is the enzyme responsible for fat storage. Women have large quantity of this enzyme in the hip region.

Among other things, two hormones in a woman's body - estrogen and progesterone, play important role in maintaining a thin waist and the accumulation of adipose tissue in problem areas, in particular, in the hips. When their delicate balance is disturbed, the figure of a woman undergoes shaped changes. According to scientists, estrogen works against the action of insulin, while progesterone works against cortisol. When both are produced uncontrollably and in excess, it leads to the accumulation of fat around the abdomen. Estrogen is the main hormone responsible for increasing fat around the thighs. Progesterone works against it to stop it.

When a woman is under stress, high emotional stress, her levels jump, which, in turn, suppresses the activity of progesterone. The way out of this situation is to relieve stress (just not chocolate :)) and an increase in overall progesterone levels.

In addition to the above factors, hip reduction may be required for women who have a naturally anatomically wide pelvic bone. Another group of dissatisfied can be called young mothers, in whom, as a result of the birth of a child, the bottom of the body has also been transformed and has become much wider. Coupled with excess body fat, a not entirely personal picture emerges. Thus, if you are looking for the answer to the question of how to reduce the volume of the hips, stop being nervous.

However, everything is fixable, and we will just talk about this further.

So, let's take a look at the original working material, or how I see the answer to the question - how to reduce the volume of the hips?

First of all, it must be said that this work is complex and consists of the following stages:

reduction of fat deposits in the thigh area.
bookmarking the form - strengthening and tightening the muscles.

The first stage is carried out through the regimen, aerobic activities and diet. The second is through specialized exercises.

Let's go through each of the stages and start with ...

How to reduce the volume of the hips due to body fat

To determine the scope of work to get rid of surplus, it is necessary to make some measurements. To do this, tighten your buttocks and pull the formed skin fold with two fingers. What is between the fingers is fat, and we will get rid of it. If you want to measure more dramatically and determine total percentage fat in the body, then the following article will help you.

Note:
Burning fat on the thighs is much more difficult than on the stomach.

Before you tackle the issues of losing weight, you need to clearly understand that it is impossible to lose weight locally, i.e. only left buttock or right. However, using a set of different measures (diet, targeted exercise, etc.), you can improve the appearance of any part of the body.

So let's start by looking at the issue...

I. Correction of the nutrition process

As for the reduction of fat deposits in the thighs, they can be achieved by reducing the overall weight. The latter occurs when a negative caloric balance is observed - more is consumed than consumed. Here are the steps to take.

Step #1. Start a food journal.

It can be an ordinary notebook in which you will enter information on changing the diet.

Step #2. Reduce your calorie intake by 10-20%.

Gradually reduce your calorie intake. This will signal the body to start using the stored fat in the thighs and abdomen. To safely lose weight, you need to create a daily deficit from 500 before 800 calories. Use the rule of portions - more in the morning, less in the evening.

Step #3. Don't skip breakfast.

Make sure you consume 400-600 calories in the first 90 minutes after waking up. Don't go to work until you've had a hearty breakfast.

Step number 4. Eat 5-6 times a day.

It is this number of times that most effectively affects the transformation of the human figure. Have healthy snacks and every 2-3 hours.

Step number 5. Low carb diet 2 times a week.

Recent studies have shown that you can significantly lose weight by sometimes limiting your carbohydrate intake.

Step number 6. Eliminate refined carbohydrates (including sugars).

Carbohydrates should be from whole grains and complex (with low and medium): Brown rice, buckwheat, pearl barley, coarse wheat pasta, etc.

Step number 7. Eat more fruits and vegetables.

These products (vegetables - broccoli, asparagus, spinach, tomatoes, cucumbers; fruits - grapefruits, pomelo, green apples) help digestion and protein absorption. In addition, dietary fiber promotes weight loss.

Step number 8. Drink more water.

The optimal amount should be the value of your weight divided by 30 . For example, with a weight 45 kg is 1,5 liters.

Step number 9. dietary protein.

Step number 10. Eliminate unhealthy fats.

Avoid Saturated and Trans Fats, Eat Healthy PUFAs Instead (polyunsaturated fatty acids), which are contained in fish oil, e, various nuts (e.g. almonds, pistachios).

Now let's take…

II. Cardiovascular activity

In order for kilograms to begin to effectively go away, you need to include in your daily routine different kinds aerobic activity.

Use the following types of cardio exercises.

No. 1. Walking.

Normal walking is the simplest and most valuable activity from the very beginning to reduce hip weight and volume. Walk to work (or leave earlier 1 stop), climb the stairs on your own to the apartment, walk with pets in the parks. Buy a pedometer and walk on the day of the order 12 thousand steps (25-30 minutes of movement). Behind 1 hour brisk walking you can burn 300 calories. All these unobtrusive types of aerobic activity will soon give their results.

No. 2. Run.

Errands are the best and fast way say goodbye to unnecessary fat. He actively leaves the buttocks, hips and waist. Start with 5-7 minute runs at an easy pace, gradually increasing the duration of running to 40-45 minutes. Behind 45 minutes of jogging a woman can burn 475 calories. 2-3 running a week is enough.

No. 3. Swimming.

Another efficient view activity that will help you burn fat. 30 minutes of regular swimming has been proven to achieve better shape hips and slender legs.

No. 4. A ride on the bicycle.

Pedaling is great - great way parting with extra pounds. Behind 45 minutes a woman of average build can burn an order 335 calories. In summer, this type of activity is simply irreplaceable.

No. 5. Interval training.

Use stair steppers Treadmills, ellipticals and exercise bikes programmed for high intensity workouts. HIT is an activity with a sharp change in resistance or speed from medium to high.

No. 6. Group aerobics and yoga classes.

Also designed to speed up your metabolism and accelerate the burning of excess fat.

So, we figured out the reduction of body fat, now let's take care of laying the forms and strengthening the “sciatic” muscles :).

III. Exercises to reduce the volume of the hips

Correcting the shape of the hips and buttocks will allow you to visually (and actually) reduce your “lower poop”. Do the following exercises.

No. 1. Squats (including against the wall)

Stand with your feet shoulder-width apart, clasp your hands in the castle and put them behind your head. Distribute the weight of the body on the heels. Sit down as if you want to sit on a chair. As the thighs become parallel to the floor, slowly, with emphasis on the heels, rise up. Dumbbells can be used as weights. Complete 10-15 repetitions in 2 -th approaches.

Wall squats are a more advanced variation. It differs from the classics in that you tightly press your back against the wall and squat, keeping (at the bottom point) the angle in knee joint 90 degrees.

No. 2. Lunges with dumbbells

An excellent “butt-shaping” exercise that engages at once a large number of muscles. The step-by-step execution technique is described here. Complete 2-3 set in quantity 10-12 repetitions for each leg.

No. 3. Lateral entry to the platform (bench)

Step exercises help tighten gluteal muscles and thereby reduce fat deposits in the thigh area. Stand sideways to the step platform. Move your right foot to the platform, keeping your torso straight. Concentrate on the foot that is on the platform, putting all your weight on it. Exhale as you lift up with your right leg. (squeeze weight with heel). On an inhale, slowly return to the starting position by stepping back with your left foot and lowering yourself off the platform. All work on lifting should be done by the leg on the dais. Dumbbells can be used as weights. Complete 2-3 approach to 12-15 repetitions for each leg.

No. 4. Single leg dumbbell row

Take a dumbbell in each hand. Get up on left leg (leaning lightly on the toe), take your right back a little. Keeping your back straight, lean forward towards the floor and at the same time move your right leg back and up, squeezing the buttocks of your left leg. Complete 2 approach to 10-15 repetitions on each leg.

No. 5. Body lifts with dumbbells lying on the ball

This exercise works great on the hips, as well as the lower back and hamstrings. Take dumbbells in each hand, lie down on the fitball, resting your neck, head and shoulders on it. Bend your knees slightly. Contract your hips towards the floor (lower body down). The ball must remain stationary. Raise your hips up (to form a straight line) and squeeze your buttocks at the top. Complete 3 approach to 12-15 repetitions.

Note:
To enhance the effect of the exercises, you can work out in special modeling clothes, in particular, in corrective shorts that keep your hips and buttocks rigid.

Well, here we have considered a set of measures aimed at reducing the volume of the hips. I would like to note that this is precisely a set of measures, and if you apply them separately (cardio, workout, nutrition), the effect will be minimal.

Afterword

Today was Women's Day and we went to the bathhouse and answered the question - how to reduce hip size. I am sure that now you can easily get rid of the excessive splendor of the lower forms, and the tightest jeans will fit perfectly on you!

That's all, I was glad to write for you, success, my good ones)!

PS. Every comment is negative. 1 centimeter in the volume of the hips, so we describe!

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.