We reduce the volume of the hips. Exercises to reduce the hips - get rid of riding breeches

Every girl dreams of being slim and beautiful. For many reasons, not everyone manages to maintain and maintain a figure. Accumulation excess weight leads to a decrease in self-esteem, a state of discomfort when wearing clothes and can become a factor that causes illness.

Why does thigh fat appear?

With an increase daily allowance calories legs begin to actively accumulate fat. It is connected with physiological features body: the muscles on the inside of the thigh are not involved when walking, and for weight loss you have to perform certain exercises.

It is difficult to achieve a quick effect: adipose tissue leaves the lower half of the body hard, so you need to combine several methods to lose weight.

Basic principles of hip correction

It is more effective to remove the hips from the outside and the rules will help:

1. An integrated approach - a combination of exercises, rational nutrition and cosmetics.
2. Correctly formulated diet. To get rid of obesity, sweets, flour, smoked and fried foods should be excluded from the daily menu, protein, fresh vegetables and fruits should be consumed in the required amount.
3. Drink 1.5 liters of pure water per day, which helps to accelerate the breakdown of adipose tissue and remove toxins from the body.
4. Perform physical exercises for weight loss, taking into account the impact zone.
5. Several times a week it is useful to carry out anti-cellulite procedures (wraps), self-massage using warming agents. They are made independently or bought at a pharmacy.

The most effective exercises

To reduce the volume of the hips, the implementation of special power complexes is required.

1. Sumo Squats:

• straighten your back and spread your legs wider than the pelvis, arms with dumbbells along the body;
• slowly sit down until an angle of 90 degrees is formed in the knee statutes;
• slowly get up, straighten your legs.

During exercise, make sure that your back remains straight. Run 15 times.

1. Lunges to the side allow you to reduce the volume of the thigh and buttocks:

• put the feet shoulder-width apart, hands on the waist;
• take a step to the side, transferring the weight to the right leg. The knee bends when lunging;
• the lower part of the body should be included in the work.

Performance - two sets of 10-20 times for each group of thigh muscles.

1. Romanian deadlift with dumbbells.

When performing the exercise, start with a small weight, gradually increasing it:

• stand up straight, slightly bending your legs at the knee joints;
• slowly sit down, bringing your hands with weight to the middle of the lower leg and back, without touching the feet.

Perform three sets of 10 times.

1. Mahi lower limbs.

Leg abduction works the muscles of the upper thighs and tightens the buttocks. You can use weights.

• stand up straight, you can hold on to the support with your hand;
• take the legs to the side with a maximum height;
• monitor a flat back during the exercise and the position of the body in space.

Do at least 10 repetitions for each thigh.

1. Static lesson "Stool":

• stand with your back to the wall;
• holding on to a support, slowly squat down, simulating lowering onto a chair;
• there should be a right angle in the hip and knee joints;
• arms down;
• stay in this position for up to one or two minutes.

Repeat the lesson at least two to three times.

1. Hyperextension.

In this complex, muscle groups work in the lower body:

• cook two resistant stool without a back and lie on your stomach so as to place the body on them from the shoulders to the pelvis;
• touch the floor with the tips of the toes;
• while exhaling, raise the limbs, straining the muscles of the thigh, while inhaling, lower and relax.

Do 10 repetitions.

1. "Scissors".

Exercise very effectively removes the "ears" on the hips:

• lie on the floor, arms along the body;
• raise straight legs at a slight angle;
• imitate the movement of scissors, trying not to bend the limbs at the knees;
• the amplitude should not be too large.

Execution - 15 times.

1. Step onto the platform.

To perform you will need dumbbells.

• Take the weight and put the foot of the left foot on the gymnastic bench.
• Straighten the lower limb at the knee joint and stay in this position.
• Monitor posture and position of the body in space.

Do at least 10 repetitions for each leg.

1. "Pistol".

This type of squat should not be performed by beginners and people with joint diseases. The exercise strengthens coordination and requires the tension of several muscle groups.

• Do a squat on one leg while straightening the other.
• You can hold on to a support.

Perform the lesson 5-6 times.

1. Jumping lunge.

• Stand up straight and take a step with your right foot with the transfer of body weight to it.
• Left knee parallel to the floor.
• Get down on your feet right foot and jump up in place.

Execution for each lower limb- 12 times.

Training complexes

For people who want to use all muscle groups, several types of classes have been developed:

1. Bodyflex.

Compound breathing exercises and gymnastics. When performing the complex, the cells are actively saturated with oxygen, which contributes to the rapid breakdown of adipose tissue and improves general state organism.

1. Stretching.

Stretching, relieving pain in the joints and vertebrae. Exercise keeps you flexible muscle tissue and prepare the ligamentous apparatus for physical activity.

1. Pilates.

The complex is aimed at improving and developing coordination, flexibility, relieves muscle tension, improves the psycho-emotional state.

The type of exercise is suitable for all ages. It can be performed even during the period of bearing a child.

1. Shaping.

Dance gymnastics to improve body shape. When performing classes, you can significantly lose weight and work out problem areas of the hips and lower half of the body.

This complex is developed individually.

1. CrossFit.

A type of exercise that is a high-intensity load on different groups muscles: running, exercises with simulators, strength training.

Each type of program is selected taking into account problem areas.

The main quality of CrossFit is intense exercises that develop reaction speed, endurance, and logical thinking.

Effective methods of dealing with body fat

Complexes alone are difficult to remove fat from the thighs. For positive dynamics the methods described below must be followed.

Special diet for hips

To get rid of body fat, you should adhere to proper nutrition:

• restriction of fatty, fried, smoked, flour and sweet foods;
• increase in protein - introduce seafood, chicken breast, cottage cheese, milk into the diet;
• don't skip breakfast
• last meal - 4 hours before bedtime;
• fasting is not recommended, as this can lead to a breakdown in the diet and problems with the gastrointestinal tract.

Cosmetic procedures

1. Wraps.

You can carry out useful procedures at home.

• Mix water with vinegar in equal proportions and apply the mixture on your feet. For best effect wrap the thighs with foil.
• Soak seaweed in hot water and apply them to problem areas. Wrap the limbs and keep the product for at least half an hour, then rinse with water and do a light massage.
• Melt honey, mix with pepper or mustard and apply on the skin at night. Bee products help reduce cellulite and improve skin metabolism.

1. Anticellulite massage.

You should use a special gel and rub it intensively for 5-10 minutes with massaging movements.

Instead of a pharmacy remedy, you can use warm honey. Distribute the product over the surface of the skin, then apply and remove the hands from the skin, stimulating the metabolism.

After take a shower and apply an anti-cellulite agent.

Massage is carried out in courses, the study should be intensive enough to eliminate body fat.

How to fix the result

To overweight did not return, you should follow the rules:

1. Rational nutrition enriched with vitamins and mineral complexes.
2. Regular physical exercise. After losing weight, you need to exercise three to four times a week.
3. Walking on fresh air swimming, cycling, dancing.
4. The use of clean water up to 1.5-2 liters.
5. Eliminate bad habits: smoking, drinking alcohol.
6. If you have any health problems, see a doctor in a timely manner.

Put away body fat from the hips is quite difficult, but with some effort, the result will not be long in coming.

A thin waist, neat slender hips - this is something without which it is impossible to imagine beautiful figure. Unfortunately, the hips and waist are the problem areas for most girls, and this is where almost every girl wants to correct something. Properly selected exercises help to make the figure slim and beautiful.

Exercises to reduce the waist are very popular, as well as exercises to reduce the volume of the hips. They help not only to significantly reduce volumes, but also to improve the lines of the figure. In addition, such exercises load other muscles of the body, increase strength and endurance. Regular performance of these exercises will help not only to form a beautiful figure, but also significantly improve well-being.

Exercises to reduce the abdomen

Fat accumulations in the abdomen are one of the main problems of all women and getting rid of them is not at all easy. Even if you manage to lose weight in this area with the help of diets or alternative methods usually leaves unattractive saggy skin. Only properly selected exercises to reduce the abdomen will help tighten the skin and muscles.

We begin to perform exercises from the starting position lying on the floor. The legs must be bent at the knees, hands should be placed behind the head. Now you need to start raising your torso so that your elbow reaches the opposite knee. Such an exercise perfectly tightens the oblique muscles of the abdomen; it must be repeated at least 20-30 times.

The next exercise is performed from the starting position sitting on the floor. The back must be kept straight. We stretch our hands forward. Now we begin to slowly turn the body as much as possible to the left, and then to the right. It is necessary to repeat ten exercises in one approach, the number of approaches is 2-3.

Lie on your side and lean on left hand. From this position, we begin to do lifts of straight legs, at least 10-20 times. Then the side must be changed.

The last exercise is performed from a standing position. We put our feet shoulder-width apart and start doing side slopes right and left. In this case, the hand should slide along the thigh.

Regular exercise to reduce the abdomen will help tighten all the muscles. Not only the stomach will decrease, but also the sides, and the waist will become thin and expressive.

Hips are another “sore” place for women. It is here that fat deposits easily accumulate, and cellulite appears, and it is very difficult to get rid of them. Help solve the problem special exercises to reduce the hips, which will reduce the volume of this problem area and improve its condition.

First you need to get on all fours and rest on your bent elbows. From this position, we begin to perform lifts bent legs. The thigh must be kept parallel to the body, and the heel must be pulled up.

We lay down on the floor with our stomach and stretch our arms forward, slightly raising the fingertips. At this time, we try to raise the feet as high as possible, but the knees cannot be bent. The body should form a "boat". Such an exercise tightens not only the hips, but also the stomach and back.

After that, we sit on the floor, hands must be closed at the back of the head, and legs should be straightened. Now try to "walk" with your buttocks. For starters, 2-3 meters will be enough, but over time, the distance should increase. This exercise will make your hips slim and your buttocks elastic.

A lot of girls are worried about flabbiness inside hips. The following exercise will help to overcome this unpleasant phenomenon. To perform it, you need to lie on your back and raise your straight legs. Now you need to start spreading your legs to the sides and slowly bring them back. To get a noticeable result, you must perform at least 20 repetitions daily.

Over time, you can start using weights for the legs, this will make the exercises more effective and will never stop there.

Recommendations for those who want to reduce waist and hips

Usually there is a specific reason for the increase in body volume. This may be overeating, unbalanced nutrition or physical inactivity. Therefore, to get a really high result, you must first get rid of the causes of the problem. It is very important to start eating right and rationally. The amount of energy consumed should not be higher than the energy consumption, and in the case of overweight, it should be much smaller.

Anyone who begins to perform exercises to reduce the volume of the hips, waist or other parts of the body, you need to remember that they must be performed regularly. You can do it every day or every other day, the main thing is not to be lazy and not start giving up training, looking for dubious excuses.

Before starting the exercise to reduce the waist and hips, you need to do a warm-up. In the warm-up you need to use as much as possible more muscle. You can run or jump rope. Also suitable for cardio exercises. You can twist the hula hoop, which will perfectly warm up the abdominal muscles. After training, it is advisable to perform a couple of stretching exercises. Such exercises will help to consolidate the result and relieve muscle pain the next day.

Hips and buttocks- problem areas when getting rid of excess weight, especially in women who are prone to fullness. To reduce body fat, anaerobic exercise is combined with regular aerobic exercise and diet. This leads to a calorie deficit, a decrease in the volume of excess adipose tissue, the formation beautiful outline lateral thigh and gluteal muscles. The results of training will appear in 3-4 weeks.

How to reduce the ass and thighs in volume quickly

As a rule, the area of ​​the hips and buttocks is one of the problem areas in women and girls. A sedentary lifestyle, nighttime snacks and fast carbohydrates in the form of sweets and starchy foods contribute to the appearance of an “orange peel” and fat deposits in the thighs and buttocks. How to reduce the ass and thighs quickly? In the article we will talk about effective exercises to reduce the volume of the thighs, proper diet nutrition and basic tips on how to make your figure more attractive. Remember: regular physical activity, an active lifestyle and proper nutrition- the key to a beautiful and attractive figure.
To perform exercises to reduce volume in the hips and buttocks, you only need a mat and weights (any dumbbells will do).

COMPLEX OF EXERCISES FOR REDUCING HIPS AND BUTTOCKS FOR GIRLS

Exercises	Sets	Reps/Time
	3	15
	3	15
	3	25
	2-3	12-15
	3	25
	2-3	20-25

We reduce the volume in the hips and buttocks at home

Exercise loads the gluteal muscles and quadriceps. Forms an attractive silhouette of the legs.

Technique:

1. Stand up straight with your feet next to each other. Feet are parallel. Keep your hands on your belt.
2. Lunge forward with your right foot so that the knee remains directly above the heel. The left leg straightens and forms a straight line.
3. Then bend your left leg several times so that it forms an angle of 45 degrees, and, straightening up, would again be located along a conditional straight line. Keep your back straight.
4. Then switch legs and continue with the exercise.

Number of repetitions: 3 sets of 15 repetitions.

Tip: If you have knee injuries, check with your doctor or trainer before doing the exercise. A slight tilt of the body forward is allowed for greater stability.

An effective exercise from the "ears" on the hips.

Technique:

1. Stand up straight. Place your feet shoulder-width apart. Keep your hands on your belt.
2. Lunge with your right foot to the side.
3. Gently bend your right leg. When bending for greater stability, a slight tilt of the body forward is allowed.
4. Then do lunges on the left leg.

Number of repetitions: 3 sets of 15 repetitions on each side.

Tip: Keep your back straight. People with knee injuries should consult a doctor or trainer before doing this exercise.

An effective exercise to reduce the hips and form a beautiful silhouette of the riding breeches zone.

Technique:

1. Stand up straight. Hands on the belt.
2. Take your left leg to the side, trying to turn the heel out.
3. On the last rep, lock your leg into highest point for 10-15 seconds.
4. Continue with the right leg.

Number of repetitions: 3 sets of 25 repetitions.

Tip: This exercise requires special attention to technique: keep your back straight and your abdominal muscles tense.

An effective exercise that loads the gluteal muscles.

Technique:

1. Put your feet wider than your shoulders. Hands on the belt. Turn your socks outward about 45 degrees.
2. Squat down so that your thighs are parallel to the floor.
3. Then stand up slowly.

Number of repetitions: 2-3 sets of 12-15 reps

Tip: When performing, keep your back straight and your abdominal muscles tense. If at first the exercise seems too difficult for you, use gymnastic stick as a support.

Exercise for training the small and medium gluteal muscles. The stabilizers of the body are also loaded: the abdomen, lower back, extensors of the spine.

Technique:

1. Lie on your right side and straighten your legs. Use your right hand for support. The right leg is parallel to the left or half-bent at the knee and forms an additional support.
2. As you exhale, lift your left leg as high as possible. In this case, the sock is facing you.
3. Then slowly lower as you inhale.
4. Repeat several times, then switch legs.

Number of repetitions: 3 sets of 25 reps.

Advice! Watch your breath: raise your leg as you exhale, lower it as you inhale. The body is pressed to the floor; hips, torso and head should be located in the same plane.

Exercise for complex training posterior thigh and buttocks.

Technique:

1. Accept initial position: standing with emphasis on the back of a chair or other support (or on all fours with emphasis on elbows and knees). Keep your back straight.
2. Take the leg back as much as possible with a shortened foot (stretch up with the heel).
3. The back is fixed. Only the femoral and gluteal muscles work.
4. Slowly lower your toe to the floor. Then change your leg.

Number of repetitions: 2-3 sets of 20-25 repetitions.

Tip: For people with knee injuries, only standing swings are allowed. Watch out for the absence of a bend in the lower back.

Diet to reduce the volume of the hips and buttocks at home

A stable positive result of training to reduce the volume of the hips and buttocks in a week is achievable only with proper and balanced nutrition. At home, the dietary diet is formed from oranges, grapefruits, tomatoes, cottage cheese and lean meat.

Sample diet for the day:

1. Breakfast. Focus on fresh cucumbers, tomatoes, sweet peppers and carrots. Moreover, it is fresh vegetables that are more useful, and not juices, fruit drinks or mashed potatoes from them. Baked zucchini or beets are also suitable. You can eat one egg and drink a cup of green tea (like fresh vegetables, it acts as an antioxidant in the diet).
2. Dinner. Must eat for lunch liquid food: broth made from vegetables or lean meat. On the second - porridge from cereals rich in fiber with minimal processing, containing healthy "slow" carbohydrates: brown rice, buckwheat, lentils, barley. Semolina dishes are not suitable, white rice and couscous, which quickly raise blood sugar levels. Together with porridge, you can eat 200 grams of boiled turkey and drink a glass of fresh fruit juice with food.
3. Dinner. Vegetables baked with fish, low-fat cottage cheese or milk, dried fruits (prunes).

• Water balance. Don't forget to comply water balance when losing weight. For efficient combustion fatty tissues the body should not be thirsty. Give preference to clean water. When choosing between tea, coffee or juice, give preference to freshly squeezed juice. The optimal regimen during the diet is to drink water in small portions throughout the day.
• Snacks. To get rid of wide hips, give up sweets, chocolate and cookies. You can get rid of the feeling of hunger between main meals by eating fresh fruit. Suitable apples, plums, grapefruits, oranges and bananas. Also, you can eat some fat-free cottage cheese, nuts, prunes or dried apricots.

How to reduce the volume of priests and hips: diet myths

On the net, you can find the so-called "grassroots" diets, supplemented by corresponding menu recipes that supposedly reduce only the hips and buttocks.

As a rule, these are extreme low-calorie diets, following which, in the short term, will actually lead to weight loss. But only within the whole organism. Unlike exercise, which can really be localized by training a specific muscle group.

Attention: it is impossible to locally get rid of body fat and form a beautiful silhouette of the legs, simply by changing the diet.

To achieve a sustainable effect of reducing the volume of the hips and buttocks, you need a balanced diet, regular exercise for working out target muscles legs combined with aerobic exercise.

Reduce hips, remove cellulite - these desires, as a rule, go hand in hand, since it is adipose tissue that creates additional volume. But where does this ugly Orange peel on your feet and how to deal with it effectively? Let's think together.

Why does cellulite appear?

Deposits on the buttocks and legs in women are hormonal, and are associated with three factors:

• passive lifestyle;
• abuse of sweet and fatty;
• a genetic feature to accumulate fat on riding breeches and buttocks.

Although in fact, everything is nowhere simpler. If an excess of calories appears in the body, then in women with a “pear” figure type, the legs will suffer first of all. Lime fat layer they are the hardest. It accumulates over the years and is "fixed" due to changes in the connective tissue.

Fat molecules grow, overstretching the "honeycombs" of the connective tissue. Therefore, as a result, part of the subcutaneous fat sags under own weight and unevenness appears - cellulite.

How to deal with deficiency?

To put in order the surface of the thighs, it is necessary to act in a complex way:

• accelerate blood circulation to nourish leg muscles and connective tissues, break down fat;
• train muscles to increase blood circulation, create support for connective tissue and energy to burn fat;
• nourish the tissues with the right food that will give energy to the muscles for training, but will not settle on the thighs as fat as a dead weight.

One has only to understand one thing: any exercise for the hips is effective due to the reduction of time spent sitting. One has only to start walking, running, dancing, doing any exercise, loading the muscles, as the body responds with weight loss. The secret is that you need to lose more energy than you consume with food. Training and proper nutrition provide this balance.

Exercises to reduce the hips should burn fat and train muscles, but not lead to hypertrophy - growth muscle mass.

Getting Started

A complex for reducing the circumference of the buttocks and thighs may look like this:

• The balancing squat is a regular squat in which, when moving down, you need to touch the floor with your hands, and when you get up, raise your bent leg at the knee and grab your ankle with your hand. Hold for 1-2 seconds at the top point, repeat the squat with the capture of the other leg;
• Curtsy lunges. Stand up straight, clasp your hands behind your head, put your feet shoulder-width apart. Take a step with your right foot and slightly to the side behind you, sit down, while touching right hand floor (left remains behind the head). Rise quickly and repeat the lunge, alternating legs;
• Forward bends with side impact. Stand straight, slowly lean forward until your hands touch the floor, while moving your right leg back. To rise, lowering the leg and moving it to the side - to sharply hit the air. Repeat for the other leg;
• Lunges to the side with jumping. Stand up, put your feet shoulder-width apart. Take a wide step with your right foot to the side, transfer your body weight to it and sit down, while touching the toe of your right foot with your left hand. Jump over, changing legs - the left leg takes a step to the side, the right hand touches the toe. Repeat 10-15 times, alternating legs;
• Stepping onto a chair or bed. Stand opposite the elevation, take a step up, lower back with the same foot, barely touching the toe of the floor. Repeat the movement 10 times to feel a burning sensation in the muscles.

The above set of exercises acts against small fat deposits, corrects the shape of the legs, and makes the buttocks more round.

If you need to lose weight thoroughly, then the procedure may be different:

• arrange aerobic exercise three times a week for an hour. It can be morning run, intensive walking, swimming, first level aerobics for beginners or zumba. In two months of regular cardio training, you can achieve weight loss, improve the condition of the skin on your legs, tame your muscles and heart to stress;
• After two months, reduce aerobic activity to two hours per week and add two days strength training: visit the gym for squats, lunges with dumbbells or a barbell. Or do exercises at home if dumbbells are at hand.

Strength exercises for thin hips

Trained muscles speed up metabolism, in other words, create a slight calorie deficit, which the body compensates by burning fat. The muscles of the legs draw the correct shapes of the buttocks and thighs. Women will not be able to swing their muscles much when using an average weight of the bar (up to 25 kg), but they will fashion attractive bulges.

Exercises to reduce the hips with dumbbells or a barbell have remained unchanged for decades:

• Squats. When performing an exercise with weight, even with 4 kg dumbbells, you need to keep your back straight and squat by pulling your pelvis back;
• Lunges. Take a step forward with one foot and squat, following the bending of the legs at the knees at an angle of 90 degrees;
• Deadlift. The goal is to solve the problems of the back of the thigh and slim the buttocks. Holding dumbbells or a barbell in your hands in front of you, you need to make a deep bend forward, pulling your pelvis back and keeping your back straight. Try to bring your shoulder blades together. To better work out the back of the thighs, you can stand on a chair and increase the amplitude of the slope.

Three exercises are enough to make legs perfect. The number of repetitions varies depending on the weight of the dumbbells from 15 to 20 times. Finishing squats, you need to start lunges, and then proceed to traction, trying not to take breaks.

Movement is the basis of weight loss. Training will lead to a reduction in the hips, even if the set of exercises consists only of squats, lunges and jump rope. Morning runs along a straight road or uphill will come in handy to load different parts of the legs.

A set of exercises for burning fat

After the muscles are strengthened, and the bulk of the weight is driven, you can hone the figure with interval training.

The complex is selected with an emphasis on the problem area:

• Sumo squats. Put your feet wider than your shoulders, turn your socks to the side. Squat down, pulling the pelvis back, trying to keep the knees in line with the socks. Rise and repeat 10-20 times. Sumo squats are needed to reduce cellulite on the buttocks and tighten the inner thighs;
• Plie squats on a raised platform. It is necessary to substitute two pancakes from the bar under your feet (if the training takes place in the gym) or two books at home. Stand on a raised platform and spread in the direction of the socks. Hold a dumbbell between your legs. Squat, trying not to lean forward. This is a percussion exercise to reduce the inner thighs;
• Reverse lunges curtsy. Their action is directed to the buttocks. Take a step back and slightly obliquely, sit down. Return to starting position and repeat for the other leg. Hold dumbbells in lowered hands.

Exercises are performed one after another, but between them 30-60 minutes of running in place, jumping rope or the most difficult thing - jumping out of the squat are inserted. The value of this exercise for reducing the volume of the thighs lies in the combination of aerobic and power loads. To perform jumps, you need to crouch as low as possible and straighten your body in a jump.

The hips, along with the abdomen, take the brunt of excess weight after pregnancy. Under the influence of female hormones, the region of the riding breeches grows, the inner part is filled with fat, the buttocks become wider, lose their shape.

There are only two ways to deal with this: combine physical activity and proper nutrition.

The basic principles of weight loss in the hips

Fat deposits in the pelvic area are the most stable. They begin to accumulate during puberty, if girls prefer a chair near the computer to walking, and healthy eating- chips and cola.

Cellulite in such conditions is simply inevitable, he loves inactivity. When asking how to quickly reduce hips and legs, you need to think about how much body fat has accumulated. Often this happens for years, so you should not expect complete elimination of cellulite in 1-2 months.

On the way to harmony, you will need to perform three main tasks:

• strengthen the muscles of the legs, as they build a frame for the skin, help burn calories, nourish connective tissues and “tighten” cellulite;
• cut down on fats, sweets, all purchased products and preservatives - they are the ones who like to settle on the thighs and spoil the curves;
• move a lot in a moderate rhythm: walk, dance, ride a bike - cardio workouts melt fat.

Rules for training for weight loss

When asked how to reduce hips, the answer is often heard: squat. But many girls noticed that after a month in gym legs, on the contrary, become larger as muscles grow. The fact is that you need the right proportion of loads: power and aerobic.

The ideal condition for burning fat would be a combination strength exercises with dumbbells and jumping. You have to do a lot of repetitions and make the heart accelerate to 160-170 beats per minute, that's when the fat starts to burn.

A set of workouts might look like this:

• Air squats. These are regular squats without dumbbells at a fast pace. At correct technique the first movement is performed by the pelvis - it is retracted, as if there is an invisible chair behind, and they also bend knee joints. This is how you can ensure that the knees do not “look out” beyond the line drawn by the socks. Perform 15-30 repetitions depending on the level of training. Squats make the whole body lose weight, strengthen the front surface of the thigh.
• Side lunges with a jump. From a standing position, you need to make a wide lunge to the left and transfer the weight to the left leg in a squat, moving the pelvis back. The body leans forward. It is possible, to maintain the accuracy of the technique, to touch the toe of the left foot with the right hand. Return to starting position, repeat 15-20 times for each leg.
• Stepping onto a chair. Stand in front of a chair or other elevation, take a step on it with your left foot, lower yourself to the floor. Repeat 20 times, alternating legs.
• Glute bridge. For this exercise you will need a dumbbell or a 5 liter water bottle. You need to lie on the floor, bend your legs at the knees. Put the weight on the pelvic bones, perform slow pelvic lifts and linger for 1-2 seconds at the top point. Do 20 repetitions. This exercise works well on the buttocks, eliminates cellulite rear surface hips.

We remove cellulite

Many girls believe that swinging their legs in a standing or lying position helps in losing weight.

To decrease inner part The hips, like any other part of the body, must fulfill three conditions:

• choose exercises that work several muscles;
• do them at a fast pace or combine with jumping rope;
• alternate the intensity of the load: squats with dumbbells and jumps.

Diagonal lunges target the inner thigh. From a standing position, you need to take a wide step with your left foot forward and slightly to the left, transfer your body weight to the walking leg and sit down. Return to starting position.

After 10-15 lunges, you should run in place for a minute, jump with legs apart, and then repeat this combination of exercises 2-3 more times.

You can often see skinny girl with massive thighs. Insidious cellulite, when it reaches the fourth stage, causes fibrosis - the growth of connective tissues, in which fat molecules are literally entangled, forming a dense mass.

Girls begin to reduce the front surfaces of the thighs, as expected, with squats and lunges, but they continue to eat a lot, and the legs become visually thicker due to muscle mass. Then they quit training, starting to squeeze the balls with their feet, doing swings, and, of course, do not see the result.

Cellulite and fibrosis in particular cannot be overcome without muscle growth. It is the quadriceps muscle that will provide normal blood supply to the skin and connective tissues, because cellulite appears only due to stagnation of blood and fluid in the focus.

Training should be built as follows: squat, do lunges with a small weight (dumbbells of 5-8 kg) 20 times in 3-4 sets, and then go on a treadmill for 20 minutes.

But the main condition for losing weight is nutrition, in which you can eat:

• skinless chicken meat, boiled or steamed fish;
• vegetables in salads or stews;
• dairy products, except for sweet yoghurts, with 1% fat;
• soups with vegetable broth;
• cereals (buckwheat, oatmeal, barley) only in the morning;
• drink about 2 liters of water a day, give up alcohol and soda.

The back of the thigh, like the buttocks, suffers primarily from sagging and prolonged sitting, and it makes no sense to reduce them without muscle training. If you start running, the skin will simply sag, which will lead to the well-known state of " skinny fat", When the jelly-like mass is shaken when walking.

It is necessary to act in a complex: squat with dumbbells 20 times, and then tone the target areas:

• Lunge back with a kick. Take a wide step back with your left foot, sit down, return to the starting position, raising your left leg and sharply throwing it forward. Try to push the air;
• Forward bends on one leg. Bend over until the fingers touch the floor, while taking the other leg back.

Perform twenty times for each leg, then repeat all three exercises again.

Features of weight loss in the hips after childbirth

Many women begin to think about how to reduce the volume of their hips while continuing to breastfeed their baby. At the insistence of mothers and grandmothers, they eat fatty dairy foods (sour cream, condensed milk) to increase the fat content of milk.

In fact, the percentage of fat is determined by the characteristics of the body, and not at all by nutrition. So you can safely choose low-fat milk and kefir and start improving your figure.

The hormonal background of women is unstable, especially after childbirth. Therefore, to reduce the hips, as well as to lose weight in general, it becomes difficult as long as breast-feeding. But from the first days after pregnancy, you need to strive for movement: walking with a stroller longer, dancing at home with headphones while the baby is sleeping, carrying him in your arms is a great workout!