How to remove the ears on the hips



How to remove the ears on the hips

Contents:

  • Exercises for the hips to beginners
  • Home exercise complex against the ears on the hips
  • Stretching helps to quickly remove the ears on the hips

Along the sides of the hips in the riding breeches women often form fat deposits. The reason is simple: insufficient circulation of blood, which provokes stagnant phenomena. With the help of simple exercises, performed 1-2 times a week, at home, you can remove the ears, restore blood circulation and improve the figure.

Beginner’s exercises

How to remove the ears on the hips

If the level of athletic training is low and some sports movements cause difficulties, it’s worth starting with the next home complex.

  • Lie on your back, feet on the floor wider than shoulders, knees bent, hands along the trunk.
  • Raise your legs as high as possible, straining your buttock muscles.

Repeat 20-30 times.

This exercise helps to improve the tone of the muscles of the buttocks and abdominals, reduce fat deposits in the area of ​​the ears.

  • Lie on your stomach, raise your head, rest your chin on your bent arms, legs straight.
  • Raise the left leg up, pull it to the right, hold it for a few seconds.

Repeat 20 times for each side.

This type of athletic load is useful for strengthening the buttocks, increasing the elasticity of the musculature.

  • Sit on the floor, back straight, straight arms from behind support the torso, legs bent, feet on the floor together.
  • Raise the hips and at the same time fully straighten the legs, stay for a few seconds.

Exercise increases muscle tone, helps to remove the ears on the hips, fat on the abdomen, strengthens the muscles of the abdominal press.

Home complex of exercises against the ears on the hips

How to remove the ears on the hips

Before you expose the muscles to physical exertion, it is necessary to stretch the problem area of ​​the ears well. Quickly warm up the musculature helps the following exercise:

  1. Starting position standing, feet together, palms touch each other at the chest level.
  2. Bend the right leg, unbend it and, without touching the foot of the floor, perform the swing straightened leg sideways perpendicular to the trunk.
  3. Slightly bend the right knee, move the center of gravity to the right.
  4. Put the right foot on the floor, execute the half-sided.
  5. Starting from the floor, straighten the right knee and return to the starting position.

Run 20 times. Repeat for the other side. At the end of the warm-up, restore breathing.

The following home exercises performed in the supine position help to remove the ears (riding breeches) on the hips.

Exercise 1 .

  1. Lie on your right side, prop up your head with your right palm.
  2. Raise the straightened left leg as far as possible.
  3. To lower, without touching the foot of the floor, so that the upper leg constantly remains on weight.

Repeat 10 times. Run for the other side.

Exercise 2 .

  1. The original position is the same.
  2. Describe the left leg of the circle clockwise and counterclockwise, without touching the foot of the floor.

Repeat 10 times. Run for the other side.

Exercise 3 .

  1. Lie on the side, the lower leg is bent at right angles, the thigh forms an obtuse angle with the trunk. Hips together, the upper leg is straightened,
  2. Raise the upper leg, so that the thigh continues to make with the trunk an obtuse angle.

Repeat 20 times for each side. To increase the load on the upper thigh, you can put the dumbbell and hold it by hand.

Continue getting rid of fat deposits from the sides of the hips and waist with the following sports movements.

Exercise 4 .

  1. Stand on all fours, move your straightened left leg sideways perpendicular to the trunk.
  2. Raise and lower it up and down 10 times, slightly touching the foot of the floor.
  3. At the end, hold the straightened leg on the weight parallel to the floor.

Similarly, remove the ears from the other thigh.

Exercise 5 .

  1. The original position is the same.
  2. Raise the right leg bent in the knee to the side so that the thigh is parallel to the floor.

Repeat 20-25 times for each side. With increasing training, a dumbbell can be placed in the folding position.

Exercise 6 .

  1. The original position is the same.
  2. Move the straightened left leg to the side. Bending and straightening it in the knee, alternately blow the noses into the air lower and higher than the buttocks, without touching the foot of the floor.

Repeat 20-25 times for each side.

Exercise 7 .

  1. Stand upright, feet wider than the pelvis.
  2. Tilt the body to the straightened legs.
  3. Keep distance between feet, turning on heels, palm on the floor and turn around 180 degrees so that the thighs are crossed.
  4. Relax your back and on exhalation try to touch the chest of the legs, palms on the ankles.

Do the exercise for the other side.

The following exercises performed with the help of a stand (chair) help to remove the ears on the hips.

Exercise 8 .

  1. Lie on the stand with your belly, having preliminarily placed a dense pillow or a folded blanket under your pelvis and stomach. The height of the stand should be such that the legs hanging downward do not touch the floor with the knees. Dilute your knees as wide as possible, cover the soles together.
  2. Raise your legs up, maximally straining your buttock muscles.

Exercise 9 .

  1. Lie on one side, supporting the head with the palm of the lower arm. Place the lower foot on a stand of such a height that the straightened body is parallel to the floor. Hang the straightened upper leg in front of the lower leg so that her foot touches the floor.
  2. Raise and lower the straightened upper leg.

Repeat 10-15 times for each side.

Stretching helps to quickly remove the ears on the hips

How to remove the ears on the hips

In the home exercise complex to get rid of the ears on the hips it is necessary to include stretching musculature sports movements.

Exercise 1 .

  • Stand on all fours, place the right shin next to and to the left of the other shin, with your hips crossed.
  • Slightly spread the feet, sit between them on the buttocks, helping yourself with your hands.
  • The back is straight, the spine is perpendicular to the floor, the palms are on the feet.
  • Try to tilt the upper torso to your knees, stay for a while.
  • Straighten the trunk.

Repeat by changing the position of the legs.

Exercise 2 .

  • Sit on the tibia together, buttocks on the heels.
  • Pull forward straight arms, chest on hips.
  • Hold this position for a while.

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