Every woman can find at least a dozen problem areas on her body. But almost always in the forefront are the so-called riding breeches, or as they are also called. They not only disfigure the figure, but also accumulate toxins that poison the body and harm it. Therefore, it’s worth finding out how to remove breeches on your hips quickly, and so that the problem does not return again.

Before looking for a way to fight, you should figure out what it is - “breeches” on the hips, and why do they appear? Local fat folds on the thighs begin to appear during puberty. They remain unnecessary for the body, which is why the metabolism in this place slows down, the lipid tissue begins to become overgrown with various cells, accumulates toxins and metabolic derivatives. Cellulite immediately appears - due to stagnation of the movement of fluids - blood and lymph.

But it’s not only fats that are to blame for the problem, even more so – insufficiently developed muscle tissue. If it is weak in this place and sags with age, then a fold appears on the sides, which creates an unsightly effect. You can verify this very simply, just lift your buttocks a little, and if the “ears” disappear, then this is where the problem lies.

Ways to get rid of “ears” in the hip area

There is an opinion that hip breeches exercises and diets are ineffective, and there is some truth in this. On their own, without integrated approach they really don't produce results. But, if you deal with the problem systematically and comprehensively, then even at home you can see the effect after a while. The complex should include:

• Anti-cellulite massage.
• Classes in gym or at home.
• Proper nutrition.
• Sleep at least 8 hours at night.
• Oil wrap.

To lose weight in the thigh area, it is recommended to use anti-cellulite creams during massage. They have an excellent effect on the skin, improve its condition, make it smoother and more elastic. One more in an efficient way How to remove breeches on the hips are vacuum cans. With their help, you can massage the entire body, using oil or cream in the process. Movements should be circular and zigzag. In general, the course consists of 10 procedures, between which there should be an interval of a day.

Proper nutrition

When wondering how to quickly deal with the problem of fatty deposits on the thighs, you need to start with proper nutrition. This is not just a diet, but choosing healthy foods and completely avoiding food with dyes and preservatives. Here are some tips on this matter:

• Juices can only be drunk freshly squeezed.
• Steamed cutlets and meat (no semi-finished products).
• Chips, crackers, snacks and fast food are completely excluded from the diet.
• The amount of water drunk per day should not be less than 2 liters.
• The emphasis is on lean meats and complex carbohydrates.
• The menu is enriched with fruits and vegetables, mostly fresh.

At first, the eating schedule, and the food itself, may seem unusual, but over time, taste buds will become more sensitive, and the taste of foods will reveal itself in a new way.

Massage to eliminate breeches

One of the most reliable ways to get rid of breeches on the hips is a massage course. You can order it in a professional massage salon or do it yourself at home. For example, sitting in front of the TV or relaxing in the evening. You can take a regular roller massager and apply it to the problem area for 5 minutes. In this case, metabolism and blood flow improve, and lipid tissue is gradually reduced.

When taking a shower, you should only use a hard washcloth. It is advisable to start the massage only after the body is well steamed, and slowly rub the area in a circular motion. For better glide, it is better to add shower gel. After completing the procedure, you need to take a slightly cool shower. This contrasting effect has a beneficial effect on the breakdown of lipid tissue on the thighs.

Massage with anti-cellulite effects is a little different. It is executed independently in this way:

• The hips and buttocks area should be steamed. This can be done in the bathroom or wrapped in wet water. hot water with a towel, insulate the top with something and sit like that for 10 minutes.
• Then rub the cleansed skin well with a dry towel and rub in anti-cellulite cream.
• Perform the massage itself in circular movements with a circle diameter of no more than 8 cm. Then the movements should become more intense. Without interruption and done from top to bottom. The final stage is patting and stroking.
• The entire procedure should last at least 20 minutes.
• An evening anti-cellulite massage should be completed with wraps - coffee grounds, half and half mustard with honey, apple cider vinegar with water (1:1) and 5 drops of lemon or orange oil give excellent results.

Exercises and classes in the gym

To keep your hips slim and beautiful, as in the photo, you should exercise regularly. This could be cycling, fitness, etc. There should be cardio exercise several times a week. To improve the condition of your hips at home, you can use video tutorials. You can’t do without the following exercises:

• . It is important to hold your back well during the process, do a deep squat without arching your lower back and without lifting your heels from the floor. 15-20 squats a day, 3 sets, are enough.
• . You need to stand up straight, hands on your sides, right leg moved to the side and held in this position for 20 seconds. We do 5 swings. The same is repeated for the second leg. For better balance, you can use any support, handrails in the gym or the back of a chair at home.
• . You need to stand as straight as possible, with your hands resting on your sides. In turn, each leg should be taken back, doing a squat. 15 lunges of 3 sets will be enough.
• Jumping with knees tucked. Standing straight, you need to lower yourself slightly and jump up. It is important to try to reach your knees to your chest and even higher.

When working out in the gym, you can use various exercise machines that help you more intensely influence the problem area and quickly achieve the desired effect. This could be a Hack simulator for working while sitting or at an angle. Still very useful.

Oil wraps

When working with the breeches area, it is very important to mechanically influence this place. Not only massage, but also oil wraps can help with this. In addition to reducing centimeters in the hip area, they also perfectly smooth the skin, making it firm and elastic. In the process you can use:

• Essential oils.
• Chocolate.
• Healing mud.
• Seaweed.

Add 20 g of base to essential oils. This can be a special massage oil, olive or almond. Extracts of juniper, lemon and lavender give a good effect. The mixture is applied to the problem area and wrapped for half an hour. After the procedure, you can take a contrast shower. Regular procedures are an excellent way to cope with the problem and improve the aesthetic appearance of the hips.

And fasting, exercise, massage and liposuction. Let's look at each method in more detail.

How to use breeches for liposuction

Liposuction is the simplest method, but not the best. By liposuction, medicine means pumping out deposits of subcutaneous fat from places that are not amenable to physical influence. But the breeches zone is precisely what can be corrected by physical influence. So why do it surgery? But if you still decide to take this step, it will be useful for you to know that with minor fat deposits in the breeches area, correction is possible vacuum method. There is also laser and ultrasound liposuction. Of course, it takes much longer to remove breeches from the hips with exercises, massages and diets than with liposuction, but it is still better to resort to it only when all the tried methods have not produced any results.

How to remove breeches with massage

Many women claim that they managed to defeat riding breeches with a massage. It is advisable to have a specialist massage your problem area - he already knows how remove the riding breeches. If you are lucky with a massage therapist, the result will be noticeable very soon. A good and proper massage improves lymph circulation and enhances the outflow of venous blood. You can do it, but it is not so effective. Massage of this area includes rubbing, stroking, tapping and kneading. Combine massage with water treatments - it is doubly useful. For example, take a bath with essential oils(you can read about which ones are better to choose in JustLady magazine), and then thoroughly rub the riding breeches area with a hard washcloth. Of course, it’s relatively tough - you don’t need to rip off the skin, but just massage it with a washcloth, you can use a terry cloth one. Please note that if you have any skin problems, then this procedure is prohibited! If you use anti-cellulite cream during the massage, the result of the procedure will be more obvious. Self-massage is done for ten minutes.

How to remove breeches with diets

In short, diet alone will not eliminate breeches, and no matter how hungry you are, it will not help you. Living witnesses to this can be considered skinny girls who also have ears on their hips. To remove breeches on the hips, exercises, massage and diet must complement each other. Under no circumstances torture yourself with hunger - this way you will achieve nothing, but will only undermine your health. If you decide to remove thigh breeches with exercise and diet, change your diet. First of all, this applies to easily digestible carbohydrates, such as those found in buns, cakes, pastries and other tasty, but not the most healthy sweets in our situation. Focus on protein products, foods with complex carbohydrates, and, of course, fruits and vegetables. About diets and proper nutrition you can also learn a lot of useful things in JustLady magazine. Ideally, you need to contact a nutritionist who will develop an individual diet for you. Then, by combining exercise, massage and diet, you will have a very good chance of defeating these insidious “ears” on your thighs.

How to remove breeches from your hips with exercises

Now, actually, about the exercises. In order to remove the breeches, the main emphasis should be on working the outer side of the thigh. For example, the following exercises are effective:

Stand up, stretch your arms forward, spread your legs shoulder-width apart, lower your head. During the exercise, your back should be straight and elongated, and your stomach should be pulled in. Lower your head and squat slowly. The thighs should be strictly parallel to each other. After doing a deep squat, slowly rise up. At first, do 3-4 exercises, then the number can be increased to 10.

Sit on the floor, lean on your hands, bend your legs at the knees and spread them apart. Perform the exercise slowly, spread your knees all the way, and then bring them together just as slowly. First, do 5 exercises, and then, when it becomes easier, do 10-12 repetitions.

Do the scissors and bicycle exercises.

Sit on the floor, place your hands on the floor behind you, straighten your legs and spread them to the side. The exercise involves turning your legs first inward, then outward. Repeat 10-12 times.

Lie on your side, straighten your upper leg, then slowly lift it up and lower it. Do 10 swings. Repeat the same exercise with the other leg.

Sit on the floor, straighten your legs, point your toes, pull your shoulders back. Bend your arms slightly at the elbows and lean on them. Pull your knees towards your shoulders so that your shins are perpendicular to the floor. Then straighten your legs and lightly touch the floor with your heel. At first, this exercise will seem difficult, and your muscles will hurt a little after it. But then it will be much easier for you. First, do 3-4 exercises, then increase the number of repetitions to 8-10 times.

JustLady magazine hopes that all these tips will help you finally get rid of your riding breeches.

Alisa Terentyeva

“Ears” on the legs are not that uncommon among girls and women. Even when excess weight There’s not much left, that layer of fat is still there! However, he can be defeated. We will tell you how to remove riding breeches from your hips in this article.

Focus on proper nutrition and exercise. Without a diet, you will tighten your muscles to the maximum and slightly reduce your “ears”. And without training, the skin will sag unsightly.

The best friend of breeches is sugar. Therefore, all fast carbohydrates must be completely eliminated.

1. Create an energy deficit of at least 500 kcal.
   This means that fewer calories should come from food than you expend during physical activity. But the diet remains complete. Conclusion: you need to move more and eat healthy food.
2. Almost 50% of the diet should come from vegetables and fruits.
   Don't forget about sources of complete protein and complex carbohydrates. You will love salads, lean meats, cottage cheese and fish. Even porridge is not always good for you.
3. Have you eaten a forbidden delicacy?
   Work it out in the gym. Don't torture yourself with guilt. When your weight returns to normal, eat everything, but a little at a time. And be sure to work out later in the gym or at home.
4. Reduce the amount of salt you consume.
   You can eat one teaspoon of sodium chloride (5 g) per day. With heavy physical work and profuse sweating, this amount increases slightly.
5. Drink at least 1.5-2 liters of clean water per day.
   This way you will maintain the desired metabolic rate and prevent waste and toxins from accumulating in the body.

Even if these rules do not help you quickly get rid of the “ears” on your thighs, they will transform your life. You will feel lightness in your body, a surge of energy and a constant desire to do something.

General information about physical activity

If you are interested in how to get rid of breeches on your hips without much effort and quickly, we recommend contacting a plastic surgery clinic. Specialists will remove fat reserves in an hour.

But the procedure is too risky, and you are unlikely to want to go under the knife. In a week or two, the “ears” will go away from mesotherapy and cavitation (non-surgical liposuction). However, these manipulations are carried out only in beauty salons or clinics. They are expensive. We offer you a free method that is easy to implement at home.

Even if you work out your leg muscles, fat will not be burned locally. The body uses this tissue from all over the body without selecting specific areas. Therefore, it is necessary to put the whole body in order. Focus on cardio training. Run, dance, jump rope and swim.

Three times a week will be enough. Between aerobic exercise, do strength training. At first it is better to do this in the gym, at least once a week, and then you can perform the program at home. If your health allows (no problems with the heart, blood vessels or musculoskeletal system), try high-intensity training.

One lesson lasts only 5-8 minutes, and the result is like running for an hour. Before performing a set of exercises, do not forget to warm up to warm up your muscles. It is better to end the session with stretching so as not to suffer from soreness the next day.

Examples of exercises

Perform the given exercises in 2-3 approaches, starting with 15 repetitions. Over time, increase their number to 25-30. Static tasks require a 15-20 second exposure.

In one week of training, you may not see results, but in a month you can pick up a new miniskirt.

Exercise #1: Forward Lunges

Step forward with your right leg and bend your knee at a 90-degree angle. The body leans slightly forward when bending, and the knee of the right leg is strictly above the heel.

Don't do the exercise quickly; you should feel your buttocks and hamstrings working.

Exercise #2: Side Lunges

Stand with your feet shoulder-width apart and step to the side with one foot.

Now bend your knee, slightly tilting your body forward. Return to the starting position.

Exercise No. 3: plie squats

Place your legs wide and turn your feet to the sides.

Slowly lower yourself down until the bend angle is 90 degrees. As you do this, tighten your outer thighs. Variations this exercise form beautiful legs. After each set, pause at the point of tension.

Exercise No. 4: leg abduction in the “on all fours” position

Get on your knees and place your palms on the floor.

Bend one leg at the knee and take it back. To make the exercise more difficult, lift your leg straight. After all approaches, hold your leg at the top point.

Exercise No. 5: leg abduction, lying on your side

Take the indicated pose, one hand behind your head, the other resting on the floor. Raise your leg until it is parallel to the floor, no higher. To complicate the exercise, use an expander by attaching the handles to your toes. It will be even more difficult to do the task if you lean on your elbow and lift your pelvis off the floor. You will get a kind of triangle. The second hand should be behind the head.

This is how we remove breeches on the hips at home. If you have in your apartment free space(at least 2 x 1.5 meters), the exercises will be available to you.

Another batch of interesting tasks

New exercises from breeches on the hips will allow you to diversify the same type of program.

By alternating tasks, you will not allow your body to get used to one type of activity and stop responding to the load. So let's get started.

Exercise No. 1

Get into a position “on all fours”, place a light dumbbell under your knee (optional). Now raise your knee up and to the side until it is parallel to the floor, as if turning it outward.

The heel points towards the knee. You will feel the outer thigh working. Repeat 20-25 times. Then immediately remove the dumbbell, raise your knee up and make short jerks. Do 20 times.

Exercise No. 2

Lie on your side. The lower leg is bent at the knee and forms an obtuse angle with the body. The upper leg points in the same direction as the lower leg, the toe is pulled up. Place a dumbbell on the middle of your thigh and hold it with your hand.

Swing your leg, but when lowering, do not “plop” it on the floor: the leg should always be tense. Repeat on the other side without resting. Repeat 25 times. Then do a series of short bursts.

Stretch your back, hips and buttocks. To do this, sit on your legs, tilt your body towards the floor and stretch your arms forward.

Exercise #3

For this exercise you will need a chair and a small pillow. Lie on the equipment with your stomach so that your legs hang down. Make yourself as comfortable as possible.

Grab the edge of the chair with your palms, and press your feet together with a corner (you’ll get something like a toad). Now lift your legs up until they reach parallel to the floor. Squeeze your buttocks tightly as you move. Repeat 25 times.

Exercise #4

Leave the chair in right side Push. Take a “on all fours” pose. Move your leg to the side so that it goes slightly over the edge of the chair. Now push it to the side, then down from the seat, then up. Do the task conscientiously so that your foot does not touch the chair itself. Repeat 20 times.

Restore your breathing.

Exercise #5

Place the chair aside. Lie on your side, rest your hand, bent at the elbow, on the floor. Place your lower leg on the chair, and your upper leg will need to swing. They are carried out at an angle to the body. Repeat 20 times.

These new exercises are very effective from thigh breeches. If you complete all the tasks conscientiously, you will feel all the muscles in your lower body burning.

Don't forget about body care

Massaging the problem area will help improve the result. Use different aromatic oils. Extracts from peach, lemon and orange are very good in this matter.

Wraps with honey, blue clay and seaweed will also contribute. Once a week, mix shower gel with coffee grounds and rub the “ears” thoroughly. These procedures are aimed at improving blood circulation and lymph drainage. Over time, the skin will tighten, become elastic and smooth.

Question: “How to remove riding breeches?” does not belong to the category of unsolvable. The so-called problem areas- not some kind of curse at all, it’s just that to defeat them you need a comprehensive individual approach. There are several actually working methods for solving this problem, which will be discussed below.

Where did the riding breeches come from?

Before you start answering the question of how to remove riding breeches, it’s worth figuring out where it comes from. In fact, it's all about the characteristics of the female body.

Nature intended that during adolescence, the formation of special fat deposits begins, which not only accumulate calories, but also very actively participate in the formation of hormonal levels and the adjustment of the menstrual cycle.

It would seem that everything is correct and in the normal order, but after puberty is over, the fats accumulated during this time are no longer necessary. It is extremely difficult for the body to cope with them, so it “preserves” them under a protective film.

It is these same fatty deposits, protected from external influences, that become the basis for creating the notorious riding breeches.

How to remove riding breeches in a week: where to start

To begin with, if you decide to find the answer to the question of how to remove riding breeches from your hips, you should normalize your lifestyle and diet. Start with . This means you better stop eating. buns and cakes, and switch to fruits and vegetables.

And if you eat right and lead healthy image life, but the notorious deposits do not go away, then most likely your hormonal balance is disturbed.

The state of hormone levels in your body depends on an innumerable number of factors, however, it is worth determining at least the main ones. First of all, calculate your own mass index. If it turns out that you are overweight, start with a diet and general strengthening exercises - in order to get to the riding breeches, you will first have to remove all the excess in the entire body. Also pay attention to the medications you take - if these include birth control pills or any other products containing phytoestrogens, try to find a healthier alternative for them.

Finally, calm down. No matter what anyone says, stress can have a very noticeable effect on the body, including disrupting the mechanism for regulating hormone levels. If you feel an increased level of stress at home or at work, try to somehow resolve the situation or switch to using sedatives (it is advisable to carefully study their composition before doing so).

How to remove breeches on the hips with diet

The truth is that diets common in social networks as special diets for do not have any advantages compared to other low-calorie food systems.

Approaches to diet should vary, depending on the initial state of the body.

How to remove the riding breeches area if the layer of fat is not large

If your BMI is normal, there is no excess weight according to medical criteria, but a layer of fat is noticeably visible throughout the body, you can quickly lose weight only by losing some muscle. Therefore, it is better not to practice various methods of “how to remove riding breeches in a week”; your appearance will not improve much from this.

Here you need to clearly decide for yourself what is the priority - getting rid of riding breeches, or maintaining a healthy appearance of the “upper” body. No matter how strict a diet a person is on, fat will disappear throughout the body, and it will be most visible on the arms, chest and face. When we lose muscle, we lose elasticity, so in the end we can get a thin and flabby body, and not what people like to post on social networks in pictures with motivation.

The solution is simple - artificially slow down the rate of weight loss, do not set yourself a goal of losing more than 500 g per week. Ideal for this purpose - 2 servings of porridge or bread, 2-3 servings of fish or lean meat, 1-2 servings of fruit, a couple of spoons vegetable oil, and as many fresh vegetables as you like. For diet needs, a serving of boiled porridge is 100 g, a serving of meat/fish is 120 g. If you are very hungry or the weight is disappearing rapidly, you can lose it more slowly by simply increasing the serving of whole grain porridge by another 100 g.

How to remove riding breeches if there is almost no visible fat

If there is almost no fat layer, and the riding breeches area is clearly visible, you need to accept the fact that it will not be possible to completely “de-fat your thighs” using healthy methods. First of all, you need to visit an endocrinologist and gynecologist to evaluate possible risks from losing weight with a low-carb diet. And only after that, if the body allows, try to dry yourself gently.

Important: what will be given below is an example of a diet for a girl weighing 70 kg, and not some kind of dogma that needs to be copied.

You should start the diet by cutting carbohydrates to 2 g per day per 1 kg of body weight, raising proteins to 2 g per day by the same indicators, and leaving fats at a level of 0.5 g to 1 g per kilogram of body weight per day.


In total, we get 140 g of pure proteins, the same number of grams of carbohydrates, and, for example, 45 g of fat. Calorie content - 1525 kcal. Many who are before this will feel like there will be too much food. But this approach is justified. It will help preserve muscles and not turn your arms and shoulders into bones covered with skin.

And for those who play sports seriously (heavy basic exercises, or split training 5-6 times a week) you will need more fat, the calorie content needs to be increased precisely by bringing it to 1 g per day. In general, athletes will need to add eggs with yolk, nuts and fatty fish to their approximate diet.

An approximate daily diet might look like this:

• Breakfast: coffee with milk, a cup of cottage cheese, 200 g, 2-3 rice cakes, berries
• Snack: Apple and high protein yogurt
• Lunch: a portion of buckwheat, rice, or legumes, fish or meat, vegetable salad
• Snack: protein shake or just cottage cheese with kefir
• Dinner: seafood or fish with green vegetables.

Season salads with vegetable oil.

With such a diet, you need to do fitness, but going too hard, for example, doing 2 workouts a day, is pointless.

Effective exercises to remove breeches

Some special movements does not exist in nature to eliminate problem areas. You need to structure your workouts so that they allow you to expend maximum energy. For women, this means every strength day, that is, three times a week. Try the following movements:

• with a swing on the block. Secure the lower pulley handle to your ankle. Stand so that the cable stretches out and is behind your back. Lower yourself into a squat, trying to maintain a natural arch in your lower back and lower your buttocks as far down as possible. As you exhale, straighten up, transfer your weight to your supporting leg, and swing the opposite leg, bringing your thigh parallel to the floor. Perform 10 to 25 repetitions on each side, using 3-4 sets of the exercise.
• "Pistol" with hold. Attach TRX loops to the support, or wrap a long enough rope, dog leash, or any convenient rope around the vertical support. Grasp your hands tightly. Shift your weight to your right leg and extend your left leg forward. Smoothly lower yourself into a full squat and straighten up, avoid “jumping”, help yourself with your hands, but not too much. This is a very difficult exercise, do as many repetitions as you can, but try to do an equal number of them;
• Finish any workout with lateral swings to “burn out.” Set the timer so that the alarm sounds at 45 and 15 seconds. Perform standing sideways swings for a long period, rest for 15 seconds, and continue with the same leg until muscle failure occurs, meaning you can no longer repeat. Then “cross” to the other side, and work according to the same principle. This will help work all types of muscle fibers and burn extra calories.

Is it possible to remove riding breeches in a week?

Yes! In case it's unsightly appearance It is not so much fat deposits that give the thighs their appearance, but rather the water accumulated under the skin. To get rid of it, you need:

• visit the usual every other day or, better if after;
• Reduce salt consumption to a minimum - the body needs 5 g of salt for normal functioning, and you should limit your diet to them. This means cooking food and adding it to taste;
• exclude heavy leg training during this week, leaving only something generally strengthening, for example, running, swimming, rollerblading or any other similar activity.

If a balanced diet is not followed or physical activity decreases, women develop unaesthetic “ears” on their thighs. To remove the “breeches” on the hips, it is recommended to perform a set of physical exercises designed specifically for home use. The basis of the program should be squats, jumping, and leg abductions. Additional fat-burning effect can be achieved by running, push-ups, pull-ups and swimming. The wrapping procedure will allow you to get rid of “ears” on your legs even faster.

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A set of specialized exercises for the legs

In order to remove "breeches" on the hips at home in short term, it is necessary to subject the legs to a very powerful, high-intensity load. It is achieved by performing squats and jumps with a large number of repetitions and approaches. A targeted blow to the “ears” can be delivered using swings and abductions of the legs.

Basic exercises for the hips are performed as follows:

Exercise	Execution technique	Image
Squats	You can quickly remove the “breeches” on the hips by powerfully working all the large muscles of the legs and buttocks. The best exercise The way to do this is to squat. In addition to the butt and legs, it loads the back and abs, thereby accelerating the process of burning fat throughout the body. The squat is performed in a multi-repetition style - the number of repetitions in each of 4-5 approaches should be at least 20. Sequence of actions: 1. You need to stand on a flat floor, spread your legs wide, turn your toes out, fold your arms on your chest, straighten your back, pull in your stomach. This will be the starting position. 2. After a deep breath, smoothly lower your body down and, as you exhale, quickly return back. While resting between series, you need to walk around the room, making light swinging movements with your arms. This will help you recover faster for the next set.
Jumping	They allow you to work not only the large muscles of the legs and butt, but also the deep muscles of the thigh, which are inaccessible to squats and other classical exercises. This is achieved due to the explosive load on the legs that occurs during jumping. To perform the workout you should: 1. Sit down a little, place your arms along your body, raise your head up. 2. From the starting position, exhale, make a sharp jump upward, and then return the body to a half-squat.
Swing your legs	When performing swings, the thigh area in which the “breeches” are located is directly loaded. The exercise requires good ligament elasticity and joint mobility. Therefore, before swinging, you should stretch your legs by bending over different sides, unwinding of the hip and knee joints.To perform the exercise you need: 1. Sit standing on the floor, cross your arms in front of you at chest level, pull your stomach in, straighten your back. 2. Next, bring one leg forward and with a quick swinging movement, move it to the side and up. 3. After 12-15 repetitions, swing with the other leg. The number of approaches is 4. You can achieve increased fat-burning effect in the area of ​​the outer thigh with the help of a preload - by doing a ten-minute jog or twenty-minute work on an exercise bike before the swings
Leg abductions	The exercise works well on the back of the thigh and buttocks - places where fat deposition occurs most quickly. At home, the sequence of actions is as follows: 1. You should put a chair in front of you, rest your hands on its back, lean forward a little and, with sharp swinging movements, perform 10-12 abductions of your legs back. 2. Repeat the movement with the other leg. To increase the load, weights can be used. They are attached to the shin

Each exercise should be performed after a good warm-up, which is necessary to warm up and prepare the muscles and joints for training.

Additional classes

Since local fat burning is unattainable due to the body’s ability to distribute excess fat evenly throughout the body, exercises should be performed on all muscle groups. Global weight loss of the entire torso will inevitably lead to getting rid of the “breeches” on the hips.

The following will help you get rid of extra pounds:

1. 1. Push-ups from the floor. They are performed from a lying position on a horizontal surface with a large number of repetitions (20-30) in each of 5 approaches. The time interval between approaches should be reduced as much as possible (to 30-40 seconds). For women, push-ups from the floor can be overwhelming, so representatives of the fair sex are recommended to perform the exercise from an emphasis on a hill: a chair, a bench, a sofa.
2. 2. Running. Increase metabolic rate, improve muscle tone and internal organs, you can activate the processes of fat breakdown in the body with short runs in the mornings or evenings. The ideal option is 20 minutes of cardio 2 hours before bed. Of course, you should not eat after running.
3. 3. Pull-ups. For most women, this is an impossible exercise. Therefore, to load the back and arms, it is necessary to use pull-ups on a low bar. In this case, part of the body weight will fall on the legs. 8-12 repetitions in 3-4 sets will be enough to maintain toned back muscles.
4. 4. Swimming. The procedure makes it possible to tone all skeletal muscles, increase metabolism and the rate of fat burning in the body. 2 visits to a pool or pond per week are enough.

Wraps

Using the procedure with physical exercise allows you to remove the “breeches” on the hips in just 2-3 weeks.

To carry out cosmetic wraps, various nutritional compositions containing large number vitamins, organic acids, minerals and trace elements. Once on an area of ​​problematic skin, they begin to increase lymphatic drainage and blood circulation, nourish the epidermis with the necessary compounds, and contribute to the fact that old and diseased cells begin to die, and new ones appear in their place. The greenhouse effect enhances the fat-burning effect of masks, which is achieved by wrapping the thigh in cling film.

They will help you quickly get rid of the “breeches” on the outer side of the thigh. the following types wraps:

1. 1. Chocolate. You need to thoroughly mix 200 g of dark chocolate with 300 ml of warm milk. Apply the resulting mixture in an even layer to the thighs and wrap them plastic film. To enhance the greenhouse effect, you can additionally wrap your feet in warm fabric. The duration of the procedure is 1 hour. Once wrapping is complete, rinse off the chocolate with warm water.
2. 2. Algae. To prepare the mask, you need to brew 50 g of dry crushed kelp with 1 cup of boiling water and leave to steep for 1.5-2 hours. Apply the finished mixture evenly over the entire surface of the thigh and wrap it in cling film. The duration of the wrap is 50-60 minutes.
3. 3. Honey with pepper and mustard. The most radical among wraps. The fat-burning effect is achieved not only thanks to greenhouse effect, which occurs after wrapping the legs in film, but also due to the irritating effect of pepper and mustard on the skin. At the same time, blood circulation is activated and the temperature of the epidermis increases, as a result of which the “breeches” disappear very quickly. To prepare the mask, you need to mix 300 g of liquid honey with 10 g of mustard powder and 5 g of chopped chili pepper. The duration of the procedure should not exceed 30 minutes, after which the application area is washed with warm water.

Wraps can cause allergic reactions. This is due to the fact that women may have individual intolerance to some of the active components of the formulations used. You can check the safety of the mask as follows: apply the prepared mixture to an area of ​​the wrist (2 cm), wait 15 minutes and rinse. If the skin does not turn red, then the composition is safe for use.