How to remove the tabs on the hips? Exercises for the hips

The question of how to remove the "ears" on the hips, excites many women. Consider the different options for addressing the existing problems.

Bath

Due to work up a sweat body gets rid of excess moisture that accumulates in people who are inclined to corpulence. Furthermore, in a bath activated by metabolic processes, whereby the fat combusted independently. "Ears" on the hips - another sign that the body's fluid retention. To improve the figure is recommended to attend bath dry air type. In carrying out such procedures are important gradualism and moderation.

Detailed instruction

• Take a shower. Turn on the warm water and then hot. This will help prepare the body for the steam room.
• Go to the bath. Lie down on the middle shelf for a maximum of five minutes. Then wait under a warm shower for 1-2 minutes.
• Sit in the soap compartment for five to seven minutes.
• If possible take a warm bath there, pour in hot water basin and sit in it so that hips were completely submerged.
• back into the steam room. Lie down on the upper shelves and broom vigorously whip themselves for five minutes. Particular attention is paid to the pelvis and hips.
• Do not get up sharply. Gradually moves from the top to the middle, and then - on the lower shelves.
• Wait under a warm shower. Walk around a bit.
• Try to protect yourself from all the cold, be it a shower, swimming pool or just air.
• Do not take the fluid for five hours after the sauna.

In compliance with the above rules the question of how to lose weight in the hips, no longer seem to you so difficult. The first real result will be two hours above the bath procedures.

Massage

How to remove the "ears" on the thighs, if you are not ready to go to the steam room? Make the legs attractive will help massage. Before its onset, it is important to properly warm up the joints and muscles. To do this, a few sit-ups, push-ups, do the exercise "bike".

Most attention is paid to massage her thighs. To begin, pull the leg forward and just stroking the problem areas. Then move on to more vigorous reception - squeezing. This will allow to affect not only the skin but also in the deeper tissues. Thus there is an outflow of venous and arterial blood tide. First squeezing produce one hand, and then two. Movement must be energetic, directed from the knees to the hips. The next stage - effleurage (engage both hands).

Maximum discharge helps body massage using a brush. It is recommended to do for ten minutes. This procedure can be performed on a daily basis.

Exercises

Remove the tabs on the hips is possible by means of physical education. We advise to learn these simple exercises:

• Take a horizontal position. Put your hands under your head and bend your legs at the knees. Tilt the lower limbs to the left, then right, and then straighten them. Repeat 16-18 times.
• Lie on the floor. Raise your hands up. Find some support legs. Raise your torso to the lower extremities (as if shaking the press) and touch your fingers to the feet. Perform 2 sets of 10-15 times.
• The starting position - horizontal. Hands extend along the body. Lift your legs up and bend them at the knees (a few times). Trying to stretch the abdominal muscles, try as you can slowly lower the outstretched leg on the floor. Beginners are recommended to perform a single approach by ten times. Gradually the number of approaches should be increased.
• Sit on the floor. Slightly bend your knees and lift them. Hands should be extended forward. Come on the buttock muscles by about ten centimeters. Then, in a similar situation turn around its own axis, first left, then right. Try not to stray from the regular breathing rhythm.
• Take the knees. Hands down. Then take the left thigh and upper limbs turn right. Vypryamtes. Now do this exercise on the other side. Perform one approach ten times on each thigh.
• Stand on the left knee. Lean on your hands. As far sideways pull the right foot and make it a circular motion. Then change legs. Well, if you will outline the scope of each limb of fifteen times without interruption. Strive to this result.
• Stand. Put your hands on the belt. Feet shoulder width apart. Perform ten springy slopes left and right.
• The back of the chair position to face him. Put your hands on her. Feet shoulder width apart place. Slow, deep squat. Just get up slowly. To relax the muscles, be sure to turn to shake legs. Two sets of five times to start would be enough. When you feel the strength to do more, increase the number of approaches.

Do the exercises listed above for the legs and thighs on a regular basis - and after a few weeks you will notice the result.

are working on the problem, even on the beach

You are already on vacation, but it was not possible to lose weight for the summer, and the question of how to remove the "ears" on the hips, still relevant? Do not give up the slack! Can be engaged even on the beach. Here are two simple exercises:

• Sitting on the sand, bend your legs from the torso to the left. Hands with the raised upward. Rapidly straighten the lower limbs, perekin'te their right and bend again. Perform at least two sets of five times.
• Lie on your stomach. Arms and legs extend. Alternately raise up the limbs. Alternatively, you can raise and legs and arms simultaneously.

Callanetics in the

The American Callan Pinckney developed effective exercises for the hips. Doing them, you get to create a beautiful leg line by getting rid of everything unnecessary, including the ill-fated from the "ears":

• Make lean forward and touch your palms to the floor. Remain in this state for one minute. Turn to one foot and push the palm to the ankle. You should see a warm sensation in the lower limbs. Repeat with the other leg.
• Set your feet shoulder-width apart. Deep lean forward. Touch hands to the knees and as widely as possible, spread your elbows.
• Push the legs to each other. Take a forward bend. Try to bring your face up to the knees.

An alternative method.

Bodyflex

This system includes a set of stretching exercises combined with a special type of respiration - anaerobic. The emphasis in Bodyflex done that with proper breathing activates the fat burning process. So to begin to master a particular technique:

• all of the air exhale through the mouth.
• Imagine yourself as a vacuum cleaner and rapidly inhale through the nose.
• Again exhale. It is important to engage the aperture (this implies ejecting air from the lungs through the mouth). Hold your breath and gather in the stomach. Count to ten. Relax and breathe.

As a result, you breathe, straining during exercise group problem muscles, helping the oxygen flow into the area of ​​interest and to intensify the process of burning fat tissue.

As experts recommend, should first learn how to perform anaerobic respiration without exercise. Then bring to automatism exercise equipment without anaerobic respiration. And only then you can combine them.

by Bodyflex system Exercises

• , the side extensions in order to strengthen the muscles and get rid of excess fat on the hips and waist. To do this, poluprisede (legs at the same time should be shoulder-width apart), follow the above breathing technique and take a starting position - on the bent left knee should be based on the elbow of his left hand. Side is given a straight right leg (foot to try to push the plane). Then gently pull the right hand, and the stretched muscles from armpit to hip. Stay in this position until the count to eight. Move the breath and take another three times to the right and to the left.
• During the exercise called "Pretzel", you can create an attractive thighs relief. Cross the legs (left must be at the bottom), sitting on the floor. In this case, the lower extremities should remain straight. His left hand behind his back, place, and the right hold the left knee. In this position, you perform the technique of anaerobic respiration. Next, take the starting position - the left knee pulls up to his right hand. Torso with the bend to the left until then, until you see what's behind you. Soak position to the "eight", exhale and begin anew. Perform three times with both legs.

The main thing in this system - not to go through the pain. If after any exercise you feel unwell, stop activity.

in the diet with

Even with regular exercise, it is important to adhere to proper diet. Bad eating habits lead to the fact that hip regain their previous level. Therefore, give up fasting and "skinny" diets - though they give results, but temporary. So how to lose weight in the thighs in a week? If you urgently need to find attractive form, it is better buy corrective underwear, but do not build your body disastrous meltdown. After exhausting diets problem areas can become even more prominent. Exit - to change the diet gradually, systematically exclude the favorite, but harmful products, pay attention to the calories and stick to healthy cooking methods. Do not torture yourself with questions about how to quickly lose weight in the hips. Think about how to change your lifestyle to extra centimeters never returned.

On what should be abandoned?

To achieve long-term results exclude from the diet the following:

• animal fats;
• smoked;
• sweets;
• pickles;
• spirits;
• biscuit pastry;
• fried food;
• fast food.

Useful food

Try to eat more fruits and vegetables. Drink water, green tea. For lunch, allow yourself to lean meat or fish. Notice of durum wheat pasta, natural desserts, eggs, beans and not very fatty cheese.

Conclusion

Before you there is a problem with how to remove the "ears" on the hips? Approach to solving complex - combine appropriate exercise and a healthy diet.