It happens that an excellent result is visible on the scales, and in the mirror there are too massive hips “ears”. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program.
Effective exercises for slimming the thighs from the outside
Again upset, trying on skinny jeans? It happens that an excellent result is visible on the scales, and in the mirror - too massive hips, "ears", flabbiness, fat. One diet will not help the body here. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program.
Naturally you think that side surface will become slimmer from some special movements. Doing exercises on the outer part of the thigh and only them is a typically "folk" idea. You will not even find this outer surface in any fitness guide. The muscles of the thigh are traditionally divided into the muscles of the anterior, medial and rear surface. We are interested, oddly enough, in the “front” ones: they work in conjunction with a small tensioner of the fascia lata when you perform exercises for outside hips.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and sartorius muscles. And most often - and part of the gluteal muscles in the place of their attachment to the hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to seriously improve general form. For effective weight loss in the hips need to be reduced total percentage body fat and tighten all leg muscles.
The best exercises to remove the ears on the hips are a mix of strength, jumping and aerobic movements. Only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but visible result can be seen in 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to practice: it doesn’t matter - in the morning or in the evening, the main thing is at least an hour after eating. You can include these movements in your power plan by doing them at the beginning of the workout. Don't do a set of outer thigh exercises on cardio day, as most of them put so much stress on your legs that you won't be able to run or even walk at full capacity.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat for jumping, sneakers.
How to do: do the exercises one after the other. We set the timer so that the first call will sound after 40 seconds, the second after 20. We do the first exercise for 40 seconds, and then “according to the text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. We warm up by jumping rope for 5 minutes. In the final, we perform a “corner”, “boat”, “cat” from bodyflex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
For what: tightens all the muscles of the legs, burns a lot of extra calories, warms the tensor of the fascia lata, protects against injuries
We stand in the position of the legs at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2: Plyometric Squat
Time: 20 seconds
For what: burns fat
We throw dumbbells, we do the same, only at the point “Hips parallel to the floor” we jump up sharply, and then land softly on the front of the foot. We do not fully unbend our knees, and we do not strive to take a "skier's pose" (artificially parallel feet).
Exercise 3
Time: 40 seconds
For what: strengthens all leg muscles, plus trains the tensor fascia lata in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to left leg and, getting up, take the right thigh clearly to the right-up. Imagine that you need to lift your leg up the wall, do not swing back and forth. Repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
For what: burns fat
Do you watch fighters? Yes, this is it - take turns quick strikes foot to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-hit the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
For what: you wanted exercises for the outer side of the thigh?
Lie down on the floor on your right side left hand with a dumbbell we put along the body, slowly take it away and bring the thigh up.
Exercise 6: High Knee Run
Time: 20 sec
For what: burn fat
We get up and arrange a short run, try to do everything gently, do not knock your feet
Exercise 7
Time: 40 sec
For what: maximize calorie expenditure
We jump as it is convenient for us, the main thing is not to fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start again from the first. In total, you should get 4-5 approaches.
Summary
Surprised? You must have read on other sites about easier exercises for the outer thigh. Why make it so difficult? The most radical fitness pros only recognize squats with 50% of your body weight as outer thigh exercises. The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And advisers from the Internet will recommend side leg abduction as best exercise for the outside of the thigh.
The truth is that body fat and flabbiness is a consequence of the lack of tone not only of the quadriceps (this is just rare), but also of the muscles of the buttocks, the hip extensor and other muscles. So exercises from the ears only work when they involve the entire “bottom”. Well, the notorious hip abduction is a panacea for fat that works if a person is on a super-strict low-calorie diet. Otherwise, they allow you to burn too few calories. By the way, even really hard workouts do not give you the right to increase the caloric content of the diet at times. While exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight. published
Beautiful hips are the main component of a stunning figure that a person dreams of. Taking care of the beauty of this part of the body should begin with an understanding of the device. The thigh is a segment of the lower limb located between the hip joint and the knee. Consider the functions of the thigh muscles.
The muscles of the anterior thigh are responsible for many functions. Responsible for straightening the knee, turning the hip outward, abduction to the side, approaching the stomach. The back muscles are the biceps. The functions include maintaining bodily balance, straightening from a tilt, pulling the hip back. The muscles of the inner thigh are called adductors, they direct the movement of the femur inward. External surface the hips are made up of muscles that pull back and to the side, visible as a beautiful roundness of the sides of the hips.
Exercises aimed at the muscles of the outer side of the thighs will help to give forms that cause admiring glances. With insufficient physical activity and unbalanced nutrition, fatty deposits appear, popularly called "ears". Get rid of it by doing exercises for the outer side of the thigh.
The effectiveness of training depends on regularity. Exercise is shown daily. If such a schedule is not possible, it is worth doing the exercises three times a week, but the result will take longer.
During classes, it is important to look at the muscles that you want to bring to the desired state. If the load goes primarily to them, the exercises are performed correctly. If the muscles of the front, back, and inside are of less interest than the outer surface of the thigh, the greatest tension is felt mainly on the muscles of the sides.
It's important to keep track of the details. Whether the squat is deep enough, whether the heels touch the floor, whether it will be possible to raise the leg higher during the swing, whether the angle of elevation is kept correctly - the result and speed of achievement depend on the quality of the exercises.
A gradual increase in load is justified in time. If the exercise has become easy, you need to raise the bar. Starting from ten swings, smoothly move to fifteen, twenty. Break into two sets of 20 times. Gradually increasing the load is useful for a full workout.
It is acceptable to do at home and at work, if there is a suitable place. For classes you will need a mat, dumbbells and a good mood.
Possible difficulties with exercise
It is pleasant and easy to train for the beauty of your own legs. Small difficulties can arise, which are easy to overcome. The main nuisance that interferes with successful training is a slight pain in the muscles. You should not be afraid, on the contrary, rejoice. This means that the muscles grow and become stronger. The pain will soon pass, it will turn into a pleasant tension of a trained body, sweetly pleasing with the effectiveness of the spent forces.
Among the exercises on the outer surface of the thigh, there are classes that develop the muscles of the inner part. They can also get sick. To reduce such by-effect, before training it is shown to warm up. Running (on the spot), jumping, and other aerobic exercises increase muscle temperature in preparation for training.
At first, he will perform “scissors” for a long time, make a large number of swings and lunges, and maintain the quality of movements. If the load indicated in the described exercises is unbearable, it is better to do less, but well. Endurance comes with regular training.
When performing exercises aimed at a specified part of the body, one should not forget about the whole body. Train different groups muscles, it is important to monitor the posture - it is supposed to be straight, and the stomach is retracted. It is important to monitor breathing, speed of movement. Don't delay, but don't delay either. The speed corresponds to the degree of load maintained during the exercise phase.
To exercise daily, you need to set aside time for exercise. It is better if the training time becomes regular, for example, in the morning. When planning your day, choose a time devoted to exercise. Leave enough strength for training, correlate with the diet.
An additional difficulty will be finding a place to exercise. The best option becomes a sports hall. Or you can perform the exercises in a place where you can lay a rug and make wide lunges. It is desirable that the room is well ventilated.
Linking Exercise to Nutrition
Get rid of body fat, pump up beautiful muscles proper nutrition will help. Limit flour and sweet foods. Fruits, berries and juices will help to replace your favorite buns. As a treat, it is permissible to use, for example, nuts, in moderation.
You should not eat right before the exercises, it is allowed to refresh yourself an hour before class. Recommended protein nutrition: chicken breast, eggs, fish products. Such food strengthens the muscles. Do not eat immediately after a workout. Within an hour after exercise, burned calories will easily recover from eating food.
Skip dinner for four hours before bedtime. In a dream, the body rests from the received load, the process of processing food slows down. Food is not digested, turning into body fat.
Secrets of self-discipline to achieve results
The beauty of the body directly depends on the inner mood. Make you overcome your own laziness, begin to achieve your cherished goal with diligence and reason. Self-discipline will be needed for a lazy person who does not know when to stop.
So that the outer surface of the thigh quickly acquires ideal forms, be aware of excessive stress that interferes with exercise. Excess will lead to pain, force you to forget about training for a while. It is important to correctly distribute the load, increase gradually.
The need for internal discipline is higher in a person who does not want to overwork. Remember cases from life where you achieved the desired by an effort of will, moreover, it turned out to be pleasant. Take, for example, learning to ride a bike. How many trainings were required to finally ride beautifully and freely! Then you learned to ride longer, became more enduring. Apply a similar mindset to achieve your own beauty.
It is important to believe in achieving the goal, in the success of the exercises. Reasonable distribution of forces, attitude to the result, the manifestation of the will will help to achieve goals.
Frustrated again by trying on skinny jeans? It happens that an excellent result is visible on the scales, and in the mirror - too massive hips, "ears", flabbiness, fat.
One diet will not help the body here. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program.
Naturally, you think that the side surface will become slimmer from some special movements. Doing exercises on the outer part of the thigh and only them is a typically "folk" idea. You will not even find this outer surface in any fitness guide. The muscles of the thigh are traditionally divided into the muscles of the anterior, medial and posterior surface. Oddly enough, we are interested in the “front” ones: they work in conjunction with a small tensor of the fascia lata when you perform exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and sartorius muscle. And most often - and part of the gluteal muscles in the place of their attachment to the hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to seriously improve the overall look. To effectively lose weight in the hips, you need to reduce the total percentage of fat in the body and tighten all the muscles of the legs.
The best exercises to remove the ears on the hips are a mix of strength, jumping and aerobic movements. Only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but the visible result can be seen after 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to practice: it doesn't matter - in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by doing them at the start of your workout. Don't do a set of outer thigh exercises on cardio day, as most of them put so much stress on your legs that you won't be able to run or even walk at full capacity.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat for jumping, sneakers.
How to do: Do the exercises one after the other. We set the timer so that the first call will sound after 40 seconds, the second after 20. We do the first exercise for 40 seconds, and then “according to the text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. We warm up by jumping rope for 5 minutes. In the final, we perform a “corner”, “boat”, “cat” from bodyflex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
Why: tightens all the muscles of the legs, burns a lot of extra calories, warms the tensor of the fascia lata, protects against injuries
We stand in the position of the legs at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2: Plyometric Squat
Time: 20 seconds
Why: burn fat
We throw dumbbells, we do the same, only at the point “Hips parallel to the floor” we jump up sharply, and then land softly on the front of the foot. We do not fully unbend our knees, and we do not strive to take a "skier's pose" (artificially parallel feet).
Exercise 3
Time: 40 seconds
Why: strengthens all the muscles of the legs, plus trains the tensor fascia lata in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to the left leg and, getting up, take the right thigh clearly to the right and up. Imagine that you need to lift your leg up the wall, do not swing back and forth. Repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
Why: burn fat
Do you watch fighters? Yes, that’s it – alternate quick kicks to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-hit the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
Why: You wanted exercises for the outer side of the thigh?
We lie down on the floor on the right side, put the left hand with a dumbbell along the body, slowly take it away and bring the thigh up.
Exercise 6: High Knee Run
Time: 20 sec
Why: burn fat
We get up and arrange a short run, try to do everything gently, do not knock your feet
Exercise 7
Time: 40 sec
Why: Maximize Calorie Expenditure
We jump as it is convenient for us, the main thing is not to fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start again from the first. In total, you should get 4-5 approaches.
Summary
Surprised? You must have read on other sites about easier exercises for the outer thigh. Why make it so difficult? The most radical fitness pros only recognize squats with 50% of your body weight as outer thigh exercises.
The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And Internet advisers will recommend side leg abduction as the best exercise for the outer side of the thigh.
The truth is that fat deposits and flabbiness are a consequence of the lack of tone not only in the quadriceps (this is just rare), but also in the muscles of the buttocks, the hip extensor and other muscles. So exercises from the ears only work when they involve the entire “bottom”.
Well, the notorious hip abduction is a panacea for fat that works if a person is on a super-strict low-calorie diet. Otherwise, they allow you to burn too few calories.
By the way, even really hard workouts do not give you the right to increase the caloric content of the diet at times. While exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight.
Not surprisingly, there are often fat deposits on the thighs. Exercises for the outer side of the thigh will help to cope with this problem. You can exercise at home or at gym. With regular exercise, the result will come in 4-5 weeks.
Basic complex
How to pump up the hips and get rid of the "ears" on them? You need to start with basic exercises. They will help to work out the muscles of the thighs and buttocks and give the body an athletic and nice shape. A set of basic exercises is best done in the morning. The workout should include:
- 1. Lifting and abducting the hips.
- 2. Swing your legs.
- 3. Raising the legs.
- 4. Movement of the hips.
- 5. Leg extension.
To perform exercise number 1, you need to lie on your side. Bend your arm under you at the elbow and lean on it. Extend your other hand in front of you. Bend your knees at a right angle. As you exhale, raise your leg as high as you can. Try to hold it up for 2 seconds. Lower it as you inhale and return to the starting position. A more complicated version of this exercise is to take the working leg back. This movement is aimed at training the outer thigh.
When lifting and abducting the hips, make sure that the shoulders and pelvis are in the same line.
Starting position for exercise number 2 - lying on your back. Place your hands under your buttocks. While exhaling, raise one leg, and lower as you inhale. To work out the front of the thigh, the working leg must be level. Over time, swings can be made more difficult, while increasing the amplitude. When performing swings, try not to help yourself with a deflection in the thoracic region.
Exercise number 3: lie on your side and lean on your elbow. Raise your working leg and wrap your hand around your ankle. As you exhale, lift the other leg. The outer surface of the thigh will work if you pull on yourself during the leg raise.
The basic exercise for working out the muscles of the thighs is to raise the hips while lying on your stomach. Spread your arms along the body, spread your legs to the maximum width and bend your knees slightly. Try to lift your legs up and lift your hips off the floor at the same time. The toes should be pulled up. To avoid unnecessary stress on lumbar, try not to strain the muscles of the back and neck.
To perform exercise number 4, stay in the same position. Cross your legs at the ankles and bend your knees slightly. As you exhale, lift your hips off the floor.
Exercise number 5 is performed in the supine position. Spread your legs as wide as possible. Take your ankles in your hands and try to lower your legs to the floor. Do not make jerks and sudden movements, otherwise you can stretch the muscles.
This workout should be done 3 times a week. Repeat each exercise 20-25 times.
How to remove fat?
Getting rid of excess fat from the outside of the thigh will help raise the legs from a position on all fours. try to lift lower limbs at a right angle to the maximum possible height. As soon as you feel a slight burning sensation in the muscles, hold this position for a few seconds. Then you can continue with the exercise. The number of repetitions should be 25-30 times for each thigh.
Lie on your side and rest your elbow on the floor. As you lift your leg up, try to keep your muscles tense. Roll over to the other side and repeat the movements with the other leg. During this exercise, not only the muscles of the thighs are worked out, but also the oblique muscles of the abdomen.
Starting position standing. Throw one hip forward. Do a squat and try to go down as deep as possible so that the knee touches the floor.
External and inner side the hips are well worked out during squats. From a standing position, inhale, squat down until your thighs are in line with the floor. Feet during squats should be shoulder-width apart with slightly apart toes. If this is too easy, then you can take small dumbbells in your hands.
Squat with abduction will help to get rid of extra centimeters on the hips. To do this, at the bottom of the squat with dumbbells, transfer the weight to one leg and take the other to the side as you lift. Try to do the exercise slowly and without swinging.
Well developed lateral muscles hips and fat is burned when running in place. When running, do not tap your feet hard. Repeat running in place several times for 2-3 minutes.
Lie on the floor and lean on your elbow. Bend your top leg and place it on the floor in front of you. The other must remain straight. Raise your bottom leg as high as you can. IN highest point hold the position for a few seconds. If such an exercise is difficult, then at first it can be performed with the upper leg bent at a large angle.
Ball training
If small "ears" appear on the hips, then you should not be upset. The muscles of the legs are the most supple, and with regular training, you can both restore the former beauty of your legs and lose extra centimeters in girth. You can work out at the fitness center or at home. Today, fitball classes are popular.
Stand with your back to the fitball and stretch your arms forward. Raise the foot of the working leg and hold it above the floor at a height of 15-20 cm. Then slowly bend the other knee and squat until the buttocks touch the ball. To prevent the fitball from slipping under the weight of your body, you can put it in the corner of the room.
Perform exercises should be 7-10 times on each leg. Over time, you can increase the number of repetitions. To complicate the squats, you can raise the limbs to a height of 20-30 cm or use a smaller fitball. You can use dumbbells for weighting. The ultimate goal is to perform deep squats without a ball on one leg.
Bounce the ball against the wall. You can touch the fitball only at 2 points: back and buttocks. Straighten your legs. From this position, lift your hips until your body forms a straight line. Fulfill this exercise follows with tense abs and legs. The trunk should arch at the hip joint. Hold this position for 3-5 seconds. Then you can continue the exercise. At first, repeat it 10-12 times. Over time, the number can be increased to 20. This exercise perfectly strengthens the muscles of the hips, abs and back.
The next exercise burns fat cells well and strengthens the muscles of the outer side of the thighs. Lying on your side, lean on your elbow. Rest your feet on the ball. As you inhale, lift your hips off the floor and try to straighten your body into a straight line. If this is difficult, then you can pick up a smaller ball.
Lie on your stomach. The fitball should be at the level of the hips. Maintain balance with your hands. Raise your limbs one by one. The leg can be straight or bent at a right angle. Repeat 15-20 times on each leg.
Classes in the hall
You can also strengthen the muscles of the outer side of the thigh in the gym. The most popular exercise is the reduction and breeding of the legs.
The advantages of such training are: tightening the adductor muscle, strengthening the inner and outer thighs, improving posture, reducing injuries that are associated with weakness in the muscles of the lower extremities.
Despite the simplicity of the simulator, many manage to do the exercises incorrectly, so the result remains zero. In order for the result of training to please you, you must follow the rules.
First, set the machine to a working weight and adjust the saddle width. When bringing the legs together and apart, the back should remain flat. Hold onto the handrails with your hands. Bend your legs at a right angle.
As you exhale, slowly bring your hips together. When the rollers come into contact, hold the position for 1-2 seconds and proceed to breeding.
Movements should be smooth, without sudden jerks. Keep a small gap between breeding and bringing the limbs together. Do not make unnecessary movements and do not arch your back. In this case, the load will be dissipated. If the exercise is easy for you, then you can increase the amplitude of the leg extension.
There are 2 types of simulators when you need to train:
- 1. In a sitting position.
- 2. In a standing position.
Unlike a seated, standing exerciser has its advantages. It not only works out the muscles of the outer side of the thigh, but also helps to accelerate blood circulation in this area, as well as enrich the muscles with oxygen.
Legs in a standing simulator are placed on special footrests. When performing the exercise with your hands, you should hold on to the handrail in front of you. Raise the lower limbs to the sides at the same time.
No less effective is the stepper simulator. It perfectly trains the muscles of the thighs, legs and buttocks. With the development muscle strength you can increase the resistance of the pedals. Do not overdo it on the simulator, as you can stretch the knee ligaments.
Universal trainer in gym is treadmill. She trains all muscle groups.
To work out the muscles of the lower body, it is also good to exercise on an exercise bike.
You can adjust the difficulty level on these simulators yourself. In the presence of injuries of the musculoskeletal system, it is impossible to practice without a trainer.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata of the thigh, as well as the extensor muscle of the lower leg in knee joint(lateral broad muscle hips).
Exercises for the outer thigh at home
Do you want to quickly remove fat from the outside of the thigh at home? Looking for effective exercises to pump up the outer thigh? Here! In the article we will talk about a set of exercises with which you can pump the necessary muscle group. Remember: regular exercise, proper exercise technique and a proper diet will help you achieve maximum results.
Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the beginning of your workout will help warm up your muscles and avoid unnecessary injury.
COMPLEX OF EXERCISES FOR THE EXTERNAL SURFACE OF THE THIGH
| Exercises | Sets | Reps/Time |
|---|---|---|
| 3 | 25 | |
| 3 | 15 | |
| 3 | 15-20 | |
| 3 | 15 |
Exercise helps to work effectively outer thigh. Additionally, the inner surface of the thigh is loaded.
Technique:
- Get on all fours with an emphasis on straight arms and legs bent at the knees.
- As you inhale, take your right leg to the side and fix it. The thigh is parallel to the floor.
- As you exhale, slowly lower your leg.
Number of repetitions: 3 sets of 20-25 reps.
Tip: Over time, to increase the load, you can use a dumbbell (placed at the bend of the thigh and lower leg). When performing an exercise with a dumbbell, after the working number of repetitions, you can remove the burden and make another 10-15 jerky movements. After that, move on to training the other leg.
Exercise for training the outer side of the thigh. Additionally loaded gluteal muscles, square muscles of the lower back and extensors of the back. In statics, the arms tense up (holding the support).
Technique:
- Lie down on a chair with an upholstered seat or bench, emphasis on your stomach. The body is stabilized by the abdominal muscles.
- Straighten your legs, keeping your feet together.
- Inhale as you lift your legs up and hold for 1 second.
- As you exhale, slowly return to the starting position.
Number of repetitions: 3 sets of 15 repetitions.
At home, for emphasis on the stomach, you can use a pair of chairs with an upholstered seat, placed side by side. Before doing the exercise with additional load to prevent injury to the hip joint, it is necessary to do a warm-up consisting of squats, steps in place and rotations of the pelvis.
Advice: By shifting the load from the spine to hip joint, the exercise is recommended in the presence of back pain and spinal clamps - as a prevention of diseases associated with in a sedentary manner life. Athletes with back problems should consult a doctor before performing.
Works and stretches the outer thighs, buttocks and calves. Over time, the difficulty can be increased with weights or dumbbells.
Technique:
- Starting position: legs wider than shoulders, socks turned to the sides, back straight.
- As you inhale, slowly lower your pelvis until your thighs are parallel to the floor.
- As you exhale, take the starting position.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: When doing this, make sure that your knees do not protrude beyond your toes.
This exercise targets the quads, glutes, hamstrings, and calves.
Technique:
- Put your hands on your belt or put your hands behind your head. Keep your back straight.
- As you exhale, lunge forward with your foot so that her knee forms a 90-degree angle. However, it should not go beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
- On an inhalation, push off with the heel of the forward leg and return to the starting position.
For balance, the toe of the working leg can be slightly beveled.
Number of repetitions: 3 sets of 15 repetitions.
Advice: The wider the lunge, the more the buttocks work. The narrower the position of the legs, the more the quadriceps are involved.
The effect of training will appear faster with regular exercise in combination with a low-calorie diet. Normalize your diet and choose a specific time to exercise. Stick to the set schedule.
- The effect of exercises for the outer side of the thigh directly depends not only on their regularity, but also on the execution technique. Especially when done at home. Watch your technique by doing exercises in front of a mirror.
- Muscles grow during rest after training, so remember to alternate between work and rest. At the initial stage, we recommend doing no more than 3-4 times a week. Before increasing the number of workouts, consult with a trainer.
- The first result will appear after 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first workouts. Even target muscles hurt a lot.
- Begin and end each workout with a 10-minute warm-up. Before training, it helps to warm up the muscles, after - it helps the body return to its usual mode of operation.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata, as well as the leg extensor muscle in the knee joint (wide lateral thigh muscle).
In combination with proper nutrition And aerobic exercise reduce body fat and form a beautiful silhouette of the legs.
