There is one secret that allows you to reduce the volume of the hips by as much as 10 cm. This is enough to become slimmer. And we have such wonderful opportunity. The thing is that our legs have both the outer surface of the thigh and the inner one. So, in Everyday life internal muscles are involved very little, so that's where we can see cellulite and fat. The front part of the leg and the outer part of the leg are not without load. So, our task is to train that part of the legs that remains idle. Over time and with regular training, our hips are bound to shrink.
Every day you have to do exercises for 5 minutes - to become in the first position. This position is when the heels are together and the toes are turned out. You should not change the position of the leg. And first, slowly and gently lift right leg to the maximum height, while the heel should always be pointing down, and then back. Then you do everything with your left foot. For each leg, you need to do 10-15 exercises. After you need to raise your leg to the maximum height and fix it for 15 seconds.
The legs need to be turned out, and you don’t need to be a professional for this - all it takes is the work of the internal muscles. And after a month of such daily training, you will be pleasantly surprised by the result.
You will not be able to reduce hips without physical exertion. Try to walk at a brisk pace for at least 40 minutes every day. If you like it and have the opportunity, take time for cycling, swimming, aerobics, dancing or horseback riding. Classes on the simulator, which provides a load on the muscles of the legs, will also help to quickly solve the problem. Most importantly, do it regularly.
During morning exercises pay Special attention for hip exercises. They are simple, but quite effective.
Stand up straight, then lunge forward with one foot. Transfer your weight to this leg and, leaning on it, do springy squats. Then switch legs and continue to squat.
Stand up straight with your hands resting on a chair. Slowly lift one leg to the side, then the other.
Jump rope at least 40 times.
Sit on the floor, bend your legs at the knees and pull them to your stomach, rest your hands on the floor. Then alternately put your legs to the right and left, trying to reach the floor. Do this exercise slowly, with effort, pull in your stomach.
Lie on your side, put your hand under your head. Slowly raise the straightened leg to a small height, then bend it and move it forward, then back, straighten it, lift it up again and slowly lower it. Work at least 15 times with each leg.
Do everything in the same way as in the first exercise, but do not bend your leg, but stretch your socks.
Lying on your back, “pedal” with half-bent legs.
Do slow half-squats, bending your knees at an angle of about 45 degrees. Keep your back straight. With one hand, you can lean on a chair for balance.
For more quick effect perform all these exercises in special shorts or leggings for weight loss. And after charging, take a hot shower, directing strong jets of water onto your thighs.
Intense physical activity will require an increase in the amount of fluid you drink. Drink at least one and a half liters of water (preferably non-carbonated mineral), juices and herbal decoctions.
How to reduce the volume of the hips by 10 cm quickly video
Below you will find a helpful video clip. Hope you enjoy.
So, too voluminous legs are your main problem. You diet, work out to a sweat, and the unwanted volume doesn't go away.
First you need to find the cause and determine why your legs are thick, because the “treatment” depends on this. Let's do a little test.
Answer the following questions honestly for yourself:
1. Does the size of my legs change if I am on a strict diet?
2. What did my feet look like as a child?
3. Do they have visible fat deposits?
If during the mini-test you found out that the legs are reduced in volume due to diet and have visible fat deposits, the problem is probably overweight and a genetic predisposition to deposition of fat in the “legs”. If, even in childhood, your legs were massive, and you can’t “hook” a layer of fat, it’s all about the naturally developed thigh muscles.
Fat legs: how to remove body fat
If the problem is body fat, there is reason to rejoice. It will be much easier for you to correct appearance and reduce the volume of the legs. And proven “fitness recipes” will help with this.
Cardio 6 times a week
You can burn fat "in sports" only by doing 6 30-minute cardio workouts per week. You can swim or run, special significance no activity type. The main thing is that your movement burns calories, which means that it systematically creates a negative energy balance, and the body burns fat deposits, including those in the problem area. Try to train at different intensities. For example, on Monday - a quiet walk, on Tuesday - interval training on a treadmill, on Wednesday - dancing, on Thursday - swimming, on Friday - taibo, on Saturday - a long bike trip. This strategy helps to avoid routine.
Limit Fat
Your nutrition should "submit" to the main goal. To do this, it is necessary to exclude all processed foods and sources of processed fats. Dressing your salads with 2 teaspoons of olive oil and snacking on 20 grams of almonds will be enough for metabolism, and this amount of fat will help to continue burning body fat.
Increase the amount of protein
Protein is an important component of nutrition. Cut calories from simple carbohydrates, and "leave alone" your daily protein intake. You should definitely consume low fat chicken breasts, seafood, cottage cheese and skimmed milk to keep your metabolism going well.
Strength exercises
There are no specific strength training against fat legs in nature. Your task is not to increase the volume of muscles with the help of exercises. To do this, you need to perform more than 20 repetitions in the approach at a fast pace. And the movements can be ordinary - squats, lunges, legs back
Thick Legs: Excess Muscles
In bodybuilding, of course, there are no extra muscles. But in real life genetically voluminous thigh muscles can bring a lot of grief, especially to girls and women. If you have had pronounced leg muscles since childhood, you should think about reducing the volume. Here are some simple rules to help you.
No carbs - no pump
Try not to eat carbohydrate foods after any workout. Don't console yourself with the fact that vegetables are low in carbs, better refrain from eating for at least two hours after an aerobic workout and an hour after strength training, and only then eat your vegetables as much as you like, with a small portion of protein.
Cardio - only explosive
Regular fat burning workouts are not for you. Choose aerobic endurance training. It is necessary that the heart rate is approximately 80% of your maximum (220 is your age). Such loads are given by fitboxing, kickboxing, jumping rope, active running. Work with this load for at least 40 minutes three times a week, and try not to eat for at least an hour or two after training.
Keep track of calories
Oddly enough, you should adopt a negative energy balance - the main rule of losing weight all over the world. You must eat less than you spend. Then active aerobic training will help "dry" your legs.
dance
Many people think that dancing only "pumps up" the legs. In fact, monotonous leg movements without additional weights give relief, not volume. Therefore, you can replace strength training with dancing, there will be a tone, but no increase in volume is expected. Plus - the pleasure of moving to the music.
Do not worry, because thick legs are not a sentence. Reasonable workouts, small dietary restrictions, and legs will become slimmer, try it!
Elena Selivanova,
fitness trainer
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On the lower part of the body lies a very big responsibility - to seduce. But it gets heavier in the first place - a “riding breeches” appears in the hips, the mood is spoiled full caviar and ankles, teardrop shape of the buttocks. Any of these problems requires a comprehensive systems approach. For easy solution does not exist.
Strategy
“I can tell you for sure that one method cannot solve all the problems,” Fernando Alonso, a well-known plastic surgeon, shares his thoughts. – Traditional operating liposuction (when fat is mechanically “pumped out” from problem areas) and ultrasonic cavitation work here most effectively. What is "cavitation"? This is a procedure when bubbles are formed in fat cells under the action of low-frequency ultrasound. Increasing in size, they liquefy fat and displace it from adipocytes. The body does the rest by itself, gradually removing the accumulated "production waste" through the lymphatic system.
Fat burns only if you spend more calories than you eat!
In addition, a course of mesotherapy with the use of lipolytics that break down fat is possible. For greater efficiency, it is permissible to combine injections with vacuum massage. Highly interesting option- dermatonia is new method vacuum reflexotherapeutic effect on the skin, combining elements of the "cupping" massage, born in China 3000 years ago, and the kneading technique used in classical massage. And yet you should not expect a quick result, you need to tune in to serious work. Change your diet and exercise. If we compare the result from the course of injection procedures and hardware treatment, then the effect is approximately the same. The program is chosen based on personal preferences and expert advice.
At home, it is advisable to apply toning and draining creams or gels twice a day - with intense massage movements (best using a massager), gradually moving from bottom to top to lift the entire ensemble and strengthen it. Skin gives visual elasticity to the buttocks and hips, so it is very important to increase blood circulation and increase tone.
Procedures
Z Lipo (cryolipolysis)
Struggle for slender hips(and not only) with the help of cold - the technique is not new and shows good results. But those who have experienced it at least once in their lives know that it will take a lot of time and strong willpower to win, since the sensations are quite painful. The improved device of the new generation Z Lipo is significantly different from all its predecessors. It accurately and accurately adjusts to the individual parameters of each person, which makes the procedure completely painless. The doctor sets and regulates both the freezing temperature and the strength of the vacuum massage. In addition, the system allows you to process two zones at the same time. For example, hips and knees, back and arms. And that saves a lot of time. And another serious plus is the presence of a nozzle for influencing the thinnest layer of fat. As for the effect, the first positive changes appear within a couple of weeks after the first visit, but maximum result- a matter of two or three months.
Where: Kraftway Clinic (Moscow, Kulakov per., 13; +7 (495) 232-27-52)
Liposuction, an operating technique for body shaping
One of the most effective methods of combating breeches in the thighs, reducing the volume of the buttocks and harmonizing the ankles is still considered surgical liposuction. Moreover, it is in these areas that it gives a quality life-long result. And we are not always talking about pumping out significant amounts of fat. If only certain zones require adjustments, then low-traumatic aspiration (fetching) of fat is performed simply with a syringe. In this case, only slight swelling remains, which disappear after 7-10 days. But in each case, the doctor decides which method is best suited. For traditional liposuction, small cannulas are used that do not damage the muscles, ligaments, nerve and vascular trunks. The incisions are made very small and are placed either in the folds or along the line of the linen. After a few days, you can return to active life, but you need to keep in mind that the edema reaches its maximum stage on the second or third day after the operation and you will have to wear compression underwear for four to six weeks.
Where: Danischuk Clinic (Moscow, Lukov per., 4; +7 (495) 737-61-84)
Non-invasive laser body shaping
The I-Lipo device has many quality certificates and promises a quick and hassle-free reduction in volume in the abdomen, waist and hips. Experts emphasize that in the fight against the zone, popularly called "riding breeches", the apparatus shows special talents. And everything is very comfortable. It is enough to lie down on the couch and allow the doctor to place laser diode sensors on problem areas of the body and on lymph nodes. While you are resting (and there is no other way to call it), the process of releasing lipolytic enzymes and ruthlessly destroying body fat is launched. At the second stage of the procedure, another one is used - a vacuum-roller nozzle with a built-in diode laser. This combined effect improves microcirculation, lymph flow, oxygen supply to tissues, and also stimulates collagen synthesis. But there is one condition: after each session, you need to go to the gym - decay products are especially quickly excreted from the body during increased stress. Already after the first procedure, a decrease in volume by two to four centimeters is expected, but the full course is designed for eight visits with a frequency of two times a week.
Before you start reducing your hips in volume, you need to be prepared for complete solution question. This approach will allow you to get rid of body fat, and the muscles become more elastic and strong.
There are 4 main methods to effectively reduce the volume of the hips at home:
- diet;
- massage;
- physical Culture;
- stretch underwear.
Proper nutrition will allow you not to gain extra pounds and keep fit. The duration of dietary nutrition depends on the type of diet that is followed. This will allow in short term get rid of excess weight. In order for the result to be lasting, it is worth adhering to proper nutrition constantly.
Anticellulite massage considered the simplest and accessible way shrink hips. You need to use it regularly throughout your life in order to have elastic skin at any age.
Physical exercise- the most effective way to reduce hips in volume. It allows you to quickly get rid of extra pounds. You can bring your hips into a toned state in a few months of hard training. To maintain the result, it will be necessary to lead an active lifestyle in the future.
Shorts for weight loss will allow during training to get rid of more fluid and toxins. Thanks to the shorts, weight loss is faster, cellulite disappears and body contours become clearer.
Diet food
Adhering to a diet, you need to drink regularly and a lot (water with lemon and honey, non-carbonated mineral water, green tea, a weak decoction of wild rose). Food is consumed in small portions 5 to 6 times a day. After 8 pm, there is no need to eat.
The diet allows you to get rid of toxins, improve liver function, speed up metabolism.
Fresh vegetables and fruits will improve bowel function. For their high-quality assimilation, you need to follow the sequence of use: fruits should be eaten between main meals, and vegetables - immediately before meals. Cooking should be such that minerals and vitamins are preserved in the maximum amount - you can boil, steam or stew.
Smoked, fried and salty foods should be excluded from the diet. For rapid elimination toxins, you need to include in the diet foods with a slight diuretic and laxative effect: plums, apricots, watermelon, melon.
When correcting the volume of the hips, the following will be useful:
Products prohibited during the diet:
Diet for a week to reduce hips in volume
The daily caloric content of the consumed dishes should be no more than 2000 kcal per day. During the week, you need to eat for breakfast: green apples, melons, grapes (several berries a day), you can drink green tea without sugar. A couple of times a week, toast with sour jam or one soft-boiled egg is acceptable.
For lunch, experts advise to eat vegetable salad with olive oil and lemon juice, meat (boiled chicken breast, rabbit) or grilled fish, stewed vegetables. For dinner are allowed: buckwheat, boiled rice, stewed vegetables. Twice a week at dinner you can drink a glass of green wine. 
It is desirable to add asparagus, beans, broccoli, Brussels sprouts, Champignon. Cottage cheese, yogurt and kefir should have a low fat content. Honey can be added to tea. Such a varied menu will replenish the body with important trace elements, vitamins and allow you to effectively lose weight. excess weight in the hip area.
Exercises to reduce hips at home
Before starting exercises to reduce the hips in volume, you need to do a little warm-up to warm up the muscles. Within 1 min. you need to walk in place, raising your knees high. Then over the next minute - make a series of jumps.
The most simple and effective exercises:
Exercise to reduce the buttocks in a month
Mahi back and up:
- For the exercise, you need to kneel, with your arms slightly bent at the elbows, lean on the floor. The gaze should be directed forward.
- Resting on the forearms, the bent leg is raised up, held for a few seconds, and slowly lowered.
- With each leg, you need to perform 15-20 swings, keeping your back straight.
Mahi leg lying on its side:
Knee lift:
- You need to lie on your stomach, legs bent at the knees (at a right angle), the hips should be shoulder-width apart, and the shins should be tightly pressed against each other. Hands are placed above the head in a closed position, resting on them with the forehead, the neck remains relaxed.
- Inhaling the air, raise the knees together. The lifting height should not be large - 10 cm.
- On exhalation, they return to the starting position. Top part the torso remains relaxed, only the press, buttocks and hips are tensed. In these parts of the body, tension must be maintained throughout the session.
- It costs 20-30 lifts to complete.
Fitness ball exercises
Classes using a special ball will effectively develop and strengthen the muscles of the press, hips and buttocks. Exercises should be performed in several sets with a break of 30 seconds.
The most common and simple exercises are:
Rubber Band Exercises
A set of exercises for training in the gym
How to reduce hips in volume gym experts can advise. Among the huge variety, they distinguish 3 most effective exercises, contributing to giving the hips the desired shape. 
These exercises include:
- Hyperextension. Starting position: lie on your stomach on the simulator, calves rest against the roller. You can use a weighting agent. The back remains straight. From this position, forward bends are performed at a slow pace. When lifting, the body should be in a straight line with the legs. In this position, you need to linger for 2-3 seconds.
- Deadlift. The legs are set narrowly, their lower part touches the neck of the bar. When lifting the barbell, you need to strain the muscles of the buttocks and thighs as much as possible. The movement occurs in the lower back, it is not worth straining the upper body. You need to do the exercise smoothly.
- Barbell squat. Taking the barbell in your hands, the legs should be placed wider than the shoulders, the socks should look outward. The back should be straight, slightly arched in the lumbar area. On inspiration, a smooth squat is done with the pelvis retracted back. The knees should be in line with the toes of the feet. During the squat, the back remains flat, and the angle between the calves and thighs should be 85 °. They return to the starting position on the exhale, straightening the legs.
Massage
massage is enough effective method to deal with excess volume. You can periodically take a course of massage in the salon. It includes 10 procedures. After the course, the skin becomes more elastic, disappears Orange peel, the body takes on a clearer outline. Weak vessels are considered the only contraindication to salon massage. 
For a more visible result, massage can be combined with water aerobics, other physical exercises and diet.
LPG massage
A type of hardware cosmetology aimed at body shaping. This method allows you to get rid of cellulite, fat deposits, and improve skin condition. Massage includes 10-15 procedures every 1-2 days. After the course, to maintain the result, it is worth going through 1 more procedure every month. 
This type of massage is not suitable for people with:
- benign formations on the skin;
- skin diseases any origin;
- hernia in the groin, lower back or thigh;
- inflammation of the lymphatic vessels and nodes;
- phlebitis or thrombophlebitis;
- epilepsy;
- endocrine diseases;
- hemophilia.
In addition to the above cases, such massage is contraindicated for women during the period of bearing a child, after liposuction and during menstruation.
LPG massage gives good results in combination with mesotherapy. Meso-cocktails should be administered immediately after the massage.
Wraps
With the help of wrapping, you can reduce the volume in the hips - as the main option for combating excess weight, this method is not very suitable. But in combination with massage and physical activity- it gives excellent results. Wraps help improve skin condition, get rid of cellulite. 
In the salon for wrapping, the following active ingredients are used:
- essential oils;
- healing clay;
- plant extracts;
- seaweed;
- sea salt;
- special formulations for wrapping.
There are several ways to perform the procedure: hot wrap, cold, contrast and isothermal (wraps, the temperature of which corresponds to body temperature). 
The effect of the wrap will be better if you visit a sauna or bath before the procedure. It is worth holding it 2 hours after eating. The process takes 1-2 hours. After wrapping, shugaring, mesotherapy, injections are contraindicated. The duration of the course is 5-15 procedures.
For wrapping at home, you can use the following recipes:
- 100 g honey, 2 tbsp. burdock oil, 3-5 drops of lemon essential oil.
- Black clay - 2 tbsp. (diluted with water to a state of thick sour cream), 1 tsp. dry mustard, 1 tsp honey.
- 1 tbsp yellow clay (slightly diluted with water), 1 tbsp. freshly brewed coffee pomace, orange essential oil - 5 drops.
For convenience, you can purchase special mixtures in ready-made:
- Natura Siberica is a warm body wrap.
- Cold wrap Mixit.
- "Modeling silhouette" produced by the company "Chistaya Liniya";
- Cold wrap Guam.
Before wrapping at home, you can make a thigh scrub from 2 tbsp. salt and 2 tbsp. honey. Skin massage for 5 min. will increase blood flow and improve the result. After applying the mixture to the skin, it is necessary to cover the body with a film, put on warm pants and wait 40-60 minutes. If at this time you do physical exercises or dances, the effect will be better.
Blue clay
Blue clay is often used to reduce hips. It allows you to get rid of cellulite and remove skin defects. The result becomes noticeable after 3-5 first procedures. 
Blue clay is used for a mask that is applied to the area of the thighs, buttocks and abdomen - as a wrap. The duration of the procedure is 40 minutes. Clay is diluted with water to liquid state, then add essential oils, it is best to use citrus fruits.
Slimming underwear for slimming thighs and buttocks
To correct the figure, you can use special underwear with a tightening effect. It is comfortable, with minimal or no seams. High-quality slimming underwear makes the figure chiseled and provokes the burning of fat cells in the area of the buttocks, abdomen and thighs.
Mesodissolution
The method is considered one of the most effective and involves the introduction of lipolytic drugs into the adipose tissue. The procedure allows you to effectively break down fat cells, after which they are excreted with the lymph. The skin is tightened, cellulite disappears. 
After the course is completed, the volume of the thighs is reduced by 4-10 cm. The duration of the course depends on the amount of body fat. It can last from 7 to 10 sessions. The procedure is performed 1 time in 10 days.
The indication for mesodissolution is cellulite, overweight.
Contraindications:
- pregnancy, breastfeeding;
- diseases nervous system, including epilepsy;
- disruption of the cardiovascular and endocrine systems;
- kidney failure;
- allergy to injection components.
When administering right image life, physical activity, balanced diet and compliance with all medical recommendations, the result after mesodissolution lasts a long time.
Liposuction
The procedure is a vacuum removal of fat from the area of its accumulation, for the correction of body contours. In order for the result to last longer, it is necessary to perform physical exercises (you need to start them no earlier than 1 month after the procedure), adhere to a low-salt diet. 
Before the procedure, you need to carefully prepare:
- to be healthy;
- take tests;
- stop smoking 2 weeks before the procedure and refrain from smoking for 3 weeks after it.
Liposuction is a one-time procedure. This is a complete operation using local anesthesia. After it, they stay in the hospital for 1-3 days. On the continuation of 1 - 1.5 months. Be sure to wear compression garments. It is not advisable to become pregnant for the next six months after the operation.
Contraindications:
- pregnancy;
- obesity caused by endocrine disorders;
- chronic diseases somatic nature in severe form;
- low elasticity of the skin.
Expert advice: how to reduce the volume of the hips after childbirth
After childbirth, women lose their shape. In order to quickly return to the old contours, you need to perform physical exercises, combining them with cardio loads. Experts advise running and cycling.
It is important to take care of the skin in problem areas, take vitamins and adhere to healthy eating by excluding high calorie foods. A few days after giving birth, it is necessary to start wearing slimming underwear, as this will reduce the volume of the hips and abdomen, as well as prevent sagging skin.
Video about ways to reduce hips in volume
Effective and simple exercises for perfect thighs and buttocks:
A set of exercises to get rid of the ears on the hips:
My respects gentlemen, and especially ladies! Today we are waiting for another note from the cycle - at the request of the workers. Let me remind you that this is when readers (i.e. you) receive various burning and most exciting topics on the mail of the project, which I would like to receive answers to. This time the young ladies were lucky :), because we will consider the issues of correcting their figures, namely how to reduce the volume of the hips. After reading, each of you will have a clear idea and plan of action to change the lower part of your body.
So, everyone pricked up their ears, we begin.
All about how to reduce the volume of the hips
We will start, as usual, from afar, with a small introduction.
As you remember, in my previous articles I already spoke about the generic trait of all women - to please as many men as possible. In this regard, the question arises - how to do this and who do the representatives of the strong half of humanity “peck” the most? The answer, I think, will surprise many women, but best of all they (we) are caught by prolific representatives who have far from model forms. In particular, if we talk about , then this hourglass and especially, as recent studies have revealed, the pear. For those ladies who are not in the know, a pear is when the lower part (thighs, buttocks) is expanded. Those. the girl has a powerful skeleton of the ship :). It is the steep hips and the expanded shape of the pelvis that turn on the deep reflexes in the male brain that tell him that this female is fertile, and she can give good offspring.
That's what I mean.
Figures in an oval are considered by men first of all when they are looking for a partner for procreation.
From this we can conclude - if you decide to reduce the volume of the hips, think about whether you need it? After all, you can lose a huge army of gentlemen - lovers of these types of figures. This is just food for thought, and not a reason to leave everything as it is, especially if you don't like it "is".
Actually, let's get to the point.
Note:
Further narration will be divided into subchapters for better assimilation of information.
How to reduce the volume of the hips: the causes of the accumulation of body fat
The hip area is the most problematic for the fair sex. (You, my dear). It is there that, first of all, everything superfluous eaten is deposited, increasing body fat and distributing the pelvis to indecent sizes.
Also, any young lady will not be out of place to know that before menopause, many female organs store their excess fat mainly in the thighs, creating a "pear" shape of the body. The accumulation of fat in these areas (thighs, waist) helped the cave women very well to survive during times of drought and famine. Those who could easily store fat in the thigh area, as a rule, were able to give birth and feed a child during a drought. During pregnancy and lactation, the body needs more than 1,000 extra calories per day, and they come from thigh fat.
This is one of the reasons why it is so difficult to get rid of extra pounds in this area - mother nature has taken care of everything.
Note:
Lipoprotein lipase is the enzyme responsible for fat storage. Women have large quantity of this enzyme in the hip region.
Among other things, two hormones in a woman's body - estrogen and progesterone - play an important role in maintaining thin waist and the accumulation of adipose tissue in problem areas, in particular, in the thigh area. When their delicate balance is disturbed, the figure of a woman undergoes shaped changes. According to scientists, estrogen works against the action of insulin, while progesterone works against cortisol. When both are produced uncontrollably and in excess, it leads to the accumulation of fat around the abdomen. Estrogen is the main hormone responsible for increasing fat around the thighs. Progesterone works against it to stop it.
When a woman is under stress, high emotional stress, her levels jump, which, in turn, suppresses the activity of progesterone. The way out of this situation is to relieve stress (just not chocolate :)) and uplift general level progesterone.
In addition to the above factors, hip reduction may be required for women who have a naturally anatomically wide pelvic bone. Another group of dissatisfied can be called young mothers, in whom, as a result of the birth of a child, the bottom of the body has also been transformed and has become much wider. Coupled with excess body fat, a not entirely personal picture emerges. Thus, if you are looking for the answer to the question of how to reduce the volume of the hips, stop being nervous.
However, everything is fixable, and we will just talk about this further.
So, let's take a look at the original working material, or how I see the answer to the question - how to reduce the volume of the hips?
First of all, it must be said that this work is complex and consists of the following stages:
- reduction of fat deposits in the thigh area.
- bookmarking the form - strengthening and tightening the muscles.
The first stage is carried out through the regimen, aerobic activities and diet. The second is through specialized exercises.
Let's go through each of the stages and start with ...
How to reduce the volume of the hips due to body fat
To determine the scope of work to get rid of surplus, it is necessary to make some measurements. To do this, tighten your buttocks and pull the formed skin fold with two fingers. What is between the fingers is fat, and we will get rid of it. If you want to measure more drastically and determine the total percentage of body fat, then the following article will help you.
Note:
Burning fat on the thighs is much more difficult than on the stomach.
Before you tackle the issues of losing weight, you need to clearly understand that it is impossible to lose weight locally, i.e. only left buttock or right. However, using a set of different measures (diet, targeted exercise, etc.), you can improve the appearance of any part of the body.
So let's start by looking at the issue...
I. Correction of the nutrition process
As for the reduction of fat deposits in the thighs, they can be achieved by reducing total weight. The latter occurs when a negative caloric balance is observed - more is consumed than consumed. Here are the steps to take.
Step #1. Start a food journal.
It can be an ordinary notebook in which you will enter information on changing the diet.
Step #2. Reduce your calorie intake by 10-20%.
Gradually reduce your calorie intake. This will signal the body to start using the stored fat in the thighs and abdomen. To safely lose weight, you need to create a daily deficit from 500 before 800 calories. Use the rule of portions - more in the morning, less in the evening.
Step #3. Don't skip breakfast.
Make sure you consume 400-600 calories in the first 90 minutes after waking up. Don't go to work until you've had a hearty breakfast.
Step number 4. Eat 5-6 times a day.
It is this number of times that most effectively affects the transformation of the human figure. Have healthy snacks and every 2-3 hours.
Step number 5. Low carb diet 2 times a week.
Recent studies have shown that you can significantly lose weight by sometimes limiting your carbohydrate intake.
Step number 6. Eliminate refined carbohydrates (including sugars).
Carbohydrates should be from whole grains and complex (with low and medium): brown rice, buckwheat, pearl barley, coarse wheat pasta, etc.
Step number 7. Eat more fruits and vegetables.
These products (vegetables - broccoli, asparagus, spinach, tomatoes, cucumbers; fruits - grapefruits, pomelo, green apples) help digestion and protein absorption. Besides, alimentary fiber promote weight loss.
Step number 8. Drink more water.
The optimal amount should be the value of your weight divided by 30 . For example, with a weight 45 kg is 1,5 liters.
Step number 9. dietary protein.
Step number 10. Eliminate unhealthy fats.
Avoid Saturated and Trans Fats, Eat Healthy PUFAs Instead (polyunsaturated fatty acids), which are found in fish oil, e, various nuts (e.g. almonds, pistachios).
Now let's take…
II. Cardiovascular activity
In order for kilograms to begin to effectively go away, you need to include in your daily routine different kinds aerobic activity.
Use the following types cardio classes.
No. 1. Walking.
Normal walking is the simplest and most valuable activity from the very beginning to reduce hip weight and volume. Walk to work (or leave earlier 1 stop), climb the stairs on your own to the apartment, walk with pets in the parks. Buy a pedometer and walk on the day of the order 12 thousand steps (25-30 minutes of movement). Behind 1 An hour of brisk walking can burn 300 calories. All these unobtrusive types of aerobic activity will soon give their results.
No. 2. Run.
Running errands is the best and fastest way to say goodbye to unnecessary fat. He actively leaves the buttocks, hips and waist. Start with 5-7 minute runs at an easy pace, gradually increasing the duration of running to 40-45 minutes. Behind 45 minutes of jogging a woman can burn 475 calories. 2-3 running a week is enough.
No. 3. Swimming.
Another efficient view activity that will help you burn fat. 30 minutes of regular swimming has been proven to achieve better shape hips and slender legs.
No. 4. Bicycling.
Pedaling is great - great way parting with extra pounds. Behind 45 minutes a woman of average build can burn an order 335 calories. In summer, this type of activity is simply irreplaceable.
No. 5. Interval training.
Use stair steppers Treadmills, ellipticals and exercise bikes programmed for high intensity workouts. HIT is an activity with a sharp change in resistance or speed from medium to high.
No. 6. Group aerobics and yoga classes.
Also designed to speed up your metabolism and accelerate the burning of excess fat.
So, we figured out the reduction of body fat, now let's take care of laying the forms and strengthening the “sciatic” muscles :).
III. Exercises to reduce the volume of the hips
Correcting the shape of the hips and buttocks will allow you to visually (and actually) reduce your “lower poop”. Do the following exercises.
No. 1. Squats (including against the wall)
Stand with your feet shoulder-width apart, clasp your hands in the castle and put them behind your head. Distribute the weight of the body on the heels. Sit down as if you want to sit on a chair. As the thighs become parallel to the floor, slowly, with emphasis on the heels, rise up. Dumbbells can be used as weights. Complete 10-15 repetitions in 2 -th approaches.
Wall squats are a more advanced variation. It differs from the classics in that you tightly press your back against the wall and squat, keeping (at the bottom point) the angle in knee joint 90 degrees.
No. 2. Lunges with dumbbells
An excellent “butt-shaping” exercise that engages at once a large number of muscles. Step by step technique execution is described here. Complete 2-3 set in quantity 10-12 repetitions for each leg.
No. 3. Lateral entry to the platform (bench)
Step exercises help tighten the gluteal muscles and thereby reduce fat deposits in the thighs. Stand sideways to the step platform. Move your right foot to the platform, keeping your torso straight. Concentrate on the foot that is on the platform, putting all your weight on it. Exhale as you lift up with your right leg. (squeeze weight with heel). On an inhale, slowly return to the starting position by stepping back with your left foot and lowering yourself off the platform. All work on lifting should be done by the leg on the dais. Dumbbells can be used as weights. Complete 2-3 approach to 12-15 repetitions for each leg.
No. 4. Single leg dumbbell row
Take a dumbbell in each hand. Get on your left foot (leaning lightly on the toe), take your right back a little. Keeping your back straight, lean forward towards the floor and at the same time move your right leg back and up, squeezing the buttocks of your left leg. Complete 2 approach to 10-15 repetitions on each leg.
No. 5. Body lifts with dumbbells lying on the ball
This exercise works great on the hips, as well as the lower back and hamstrings. Take dumbbells in each hand, lie down on the fitball, resting your neck, head and shoulders on it. Bend your knees slightly. Contract your hips towards the floor (lower body down). The ball must remain stationary. Raise your hips up (to form a straight line) and squeeze your buttocks at the top. Complete 3 approach to 12-15 repetitions.
Note:
To enhance the effect of the exercises, you can work out in special modeling clothes, in particular, in corrective shorts that keep your hips and buttocks rigid.
Well, here we have considered a set of measures aimed at reducing the volume of the hips. I would like to note that this is precisely a set of measures, and if you apply them separately (cardio, workout, nutrition), the effect will be minimal.
Afterword
Today was Women's Day and we went to the bathhouse and answered the question - how to reduce hip size. I am sure that now you can easily get rid of the excessive splendor of the lower forms, and the tightest jeans will fit perfectly on you!
That's all, I was glad to write for you, success, my good ones)!
PS. Every comment is negative. 1 centimeter in the volume of the hips, so we describe!
P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed :) .
With respect and gratitude, Dmitry Protasov.
