How to deal with the riding breeches zone. We remove the riding breeches and ears on the hips. Advanced training plan

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 in themselves that poison the body and harm it. Therefore, it is worth learning how to remove the riding breeches on the 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 - "riding breeches" on the hips, and why do they appear? Local fat folds on the thighs begin to appear even during puberty. They remain unnecessary for the body, which is why the metabolism in this place slows down, the lipid tissue begins to grow with various cells, accumulates toxins and metabolic derivatives. Cellulite immediately appears - due to the stagnation of the movement of fluids - blood and lymph.

But not only fats are "to blame" for the appearance of the problem, even more - underdeveloped muscle tissue. If it is weak in this place and sags with age, then a fold appears on the sides, which forms an ugly effect. You can verify this very simply, just lift your buttocks a little, and if the “ears” disappear, then the problem lies precisely in this.

Ways to get rid of the "ears" in the hip area

There is an opinion that exercises from riding breeches on the hips and diets are ineffective, and there is some truth in this. By themselves, without an integrated approach, they really do not give a result. 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.
Workout at the gym or at home.
Proper nutrition.
Night sleep for at least 8 hours.
Oil wrap.

For weight loss in the thigh area, it is recommended to use anti-cellulite creams during massage effects. They have an excellent effect on the skin, improve its condition, make it smoother and more elastic. Another effective way to remove breeches on the hips is vacuum cans. With their help, you can massage the entire body, using oil or cream in the process. The movements should be circular and zigzag. In general, the course is 10 procedures, between which there should be an interval per day.

Proper nutrition

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

Juices can only be drunk freshly squeezed.
Cutlets and steamed 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, the taste buds will become more sensitive, and the taste of the products will be revealed in a new way.

Massage to eliminate riding breeches

One of the most reliable ways to get rid of riding breeches on the hips is a massage course. It can be ordered in a professional massage parlor or carried out independently at home. For example, sitting in front of the TV or relaxing in the evening. You can take a regular roller massager and act on the problem area for 5 minutes. In this case, metabolism and blood flow improve, and lipid tissue is gradually reduced.

When showering, use only 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. Such a contrast effect has a beneficial effect on the breakdown of lipid tissue on the thighs.

The massage with anti-cellulite effect is slightly different. It does it on its own like this:

The area of the hips and buttocks should be steamed out. This can be done in the bathroom or wrapped in a towel soaked in hot water, insulated with something on top and sit like that for 10 minutes.
Then rub the cleansed skin well with a dry towel and rub in the anti-cellulite cream.
The massage itself should be performed in circular motions with a circle diameter of no more than 8 cm. Then the movements should become more intense. Without interruption and produced from top to bottom. The final stage is patting and stroking.
The entire procedure should take at least 20 minutes.
Evening anti-cellulite massage should be completed with body wraps - coffee grounds, 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

In order for the hips to be slender and beautiful, as in the photo, you should exercise regularly. It can be cycling, fitness, etc. Several times a week, there must be cardio loads. To improve the condition of the hips at home, you can use video tutorials. Do not do without the following exercises:

. It is important to keep your back well in the process, to take a deep squat, without arching your lower back and without lifting your heels off the floor. Enough 15-20 squats per day for 3 sets.
. You need to stand up straight, hands rest on your sides, the right leg is moved to the side and lingers 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.
. It is necessary to stand as evenly as possible, hands rest on the sides. In turn, each leg should be taken back, doing a squat. 15 lunges for 3 sets will be enough.
Jumping knees. Standing straight, you need to slightly go down and jump. In this case, it is important to try to reach your knees to your chest and even higher.

When exercising in the gym, you can use various simulators that help to work more intensively on the problem area and quickly achieve the desired effect. It can be a Gakk simulator for sitting or at an angle. Still very useful.

Oil wraps

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

Essential oils.
Chocolate.
Therapeutic mud.
Seaweed.

20 g of the base base is added to the essential oils. It can be a special massage oil, olive or almond. A good effect is given by extracts of juniper, lemon and lavender. 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 perfectly help to cope with the problem and improve the aesthetic appearance of the thighs.

0 6 April 2019, 15:00

Riding breeches are a natural part of physiology. "Ears" on the hips appear even in those who are not overweight and are generally satisfied with their figure, the fact is that this is a local fat that appears during puberty. From the point of view of medicine, this is just the fatty layer of the body, that is, the norm. However, if there is a conscious need to work on your body, then it is important to remember that "riding breeches" are a type of fat that is extremely difficult to get rid of ... but possible.

Together with experts in injection and apparatus procedures, a fitness instructor, a plastic surgeon, as well as a massage therapist, we understand the intricacies of all modern methods.

The "riding breeches" or the so-called "ears" on the hips consist of reserve fat.

It begins to form in women during puberty and continues to accumulate until about age 22, supporting estrogen production. But as soon as a woman has a regular menstrual cycle, the body ceases to need these reserves. As a result, this layer becomes denser and is covered with connective fibrous tissue,” explains Andrey Iskornev, head of the Platinental Plastic Surgery Clinic.

As a result, it turns out that fat deposits are enclosed, as it were, in a shell, which is why it is so difficult to deal with them - in the process of losing weight, they go last, and, moreover, extremely unevenly. Fat "traps" are characteristic of both men and women - the differences are only in the places of their localization. In the male body, they are concentrated on the abdomen. In women - just in the area of \u200b\u200bbreeches and buttocks.

According to Ruslan Panov, an expert methodologist and coordinator of the direction of group programs of the federal network of X-Fit fitness clubs, the reasons for the appearance (if this is not a genetic feature) may be different. Among them: problems with the functioning of the lumbosacral segment of the spine (innervation and the work of the peripheral nervous system are disturbed, which leads to a metabolic failure), malnutrition, a sedentary lifestyle, impaired lymph flow and blood circulation in adipose tissue, and hormonal disorders (the use of certain drugs for based on hormones, puberty, hypothyroidism, menopause, pathology of the adrenal glands and pancreas).

Ruslan Panov

If we are not talking about hormonal failure, then the first thing to do is to review the diet. Adipose tissue in the body does not leave locally, therefore, exercises aimed at working out the outer surface of the thighs (for example, strength exercises) are not suitable.

In the complex - the transition to a balanced diet. The amount of energy expended in life and training should exceed the energy received from food. In this case, it is advisable to eat often (up to five times a day) and in small portions.

The next step is training. Pronounced "riding breeches" may indicate not only that the body has a high percentage of fat, but also about the weakness of the gluteal muscles. Weak gluteal muscles and thigh muscles, sagging, visually form a fold on the sides of the thighs.

If you are new to strength training, you should start with swings and lunges. After a week or two, you can add weight in the form of dumbbells or barbells. These exercises work the inner and outer thighs and make the buttocks more elastic.

At the same time, do not skip upper body and cardio workouts (brisk walking, running or cycling for 20-30 minutes will keep the cardiovascular and respiratory systems healthy). Focusing on only one zone is not the best option, as it is inefficient. This applies not only to fat deposits in the thighs, but also to all the others - on the abdomen, in the area of \u200b\u200bthe waist and arms. Classes should be complex, aimed at the whole body.

The main task of the training process is to spend a lot of energy, so the formats of classes can be different. Interval training is best suited, since a high intensity of time intervals starts a long recovery process after a session (up to three hours), actively spending energy.

Pure functional directions with a neutral spine technique are also great. In them, in addition to increasing energy exchange due to the inclusion of postural muscles in exercises, the correct posture is built, which automatically improves the condition of the spine. Adipose tissue is actively spent on dance styles, Latin American or modern. Swimming also perfectly solves the problem of increasing energy exchange and adjusting the spine for those who prefer the water element.

Some body types are genetically less receptive to exercises aimed at building muscle mass and getting rid of fat in local areas, and in this case, in the breeches zone.

After training, to restore muscle tissue, you need to take a contrast shower (which also stimulates blood circulation). During bath procedures, you can massage the problem area with a hard washcloth or a special glove. It is easy to do at home and vacuum massage with jars (you can buy them at any pharmacy). The problem area must be lubricated with anti-cellulite cream or oil, then attach a jar to the skin and make zigzag movements.

Massage

And you can trust the professionals. For example, in the network of Thai and Balinese massage salons "7 Colors" they offer several programs at once, aimed at getting rid of local fat deposits.
The program "Minus 7 centimeters" is an hour and a half slim massage, which involves a special technique - vacuum claps. Massage is done on Thai herbal cream with menthol, camphor and Gold Shape ginger. The main ingredient is a formula made from pollen of Garcinia (Super Hi-Sol), a plant that grows in southern Thailand and has been used in Thai folk medicine for several millennia.

Some patience is required from the guest - get ready for severe pain. Just like after a good workout, there is a pleasant muscular “joy” the next day. Usually, after two or three such sessions, the body will get used to the load, the master explained.

The second option is a massage, which is performed with patting and smoothing movements. This is where the anti-cellulite cream-gel Minceur Rapide of the French brand Guinot comes to the rescue. The active ingredient in the basis of the formula - Lipolysine breaks down the fat layer, removes it from the body along with fluid and toxins, normalizing blood circulation.

The tool is widely used in salons, but it can easily be included in home care. After all the slim programs, it is not recommended to take a shower for at least four hours, the cream works even when the massage session is already over.

Injection techniques

Many clinics offer non-surgical liposuction as a solution to the problem. A drug (one of the most popular and effective - Aqualyx) is injected into the area of adipose tissue, dissolves it and removes it from the body. According to experts, in one procedure, which lasts about less than ten minutes, it is possible to reduce volumes by two centimeters. True, you will not see the result immediately after leaving the doctor's office, but after a few days.

In general, to remove the "riding breeches" will need four to five procedures with an interval of three weeks. Experts advise not to forget about seven hours of sleep (as a necessary recovery), training (only complex) three to four times a week, a balanced diet.

cryolipolysis

This is a procedure in which fat is irrevocably destroyed under the influence of cold.

In terms of efficiency, I put cliolipolysis in the first place - the procedure is painless, and as a result, you lose up to four centimeters in volume, and fat goes away by 40 percent for the procedure! No other slimming device can guarantee this. Due to the capture of the fat trap by a specially selected nozzle, low temperatures act precisely, without affecting other organs. During the procedure, cold (-10, -11 degrees) is used, which causes a slow death of fat cells (apoptosis). Local apoptosis in cryolipolysis is a milder and safer effect for the body,

- says Karina Musaeva, medical director of the laser technology clinic LazerJazz.

Another advantage of cryolipolysis is that the cold itself does not destroy the cells, but only causes apoptosis of some of them. Fat is broken down and excreted through the lymphatic system safely, as proven by numerous studies. During the procedure, you can sleep, watch a movie, or combine the procedure with magical detox droppers,

the expert adds.

The procedure takes about an hour, and the maximum result is visible in one and a half to two months.

What's happening? Fat cells are destroyed and safely removed from the body through the lymphatic system. As a bonus, the appearance of cellulite is significantly reduced in the cryolipolysis area.

RF lifting

In second place in popularity is Body Tyte RF lifting. This technology is very popular in Hollywood. Unlike cryolipolysis, this is tissue heating due to high-frequency current, the method combines four modes of radiofrequency and vacuum exposure. RF waves heat all layers of the skin - the epidermis, dermis and subcutaneous fat - to a certain temperature. As a result, the tissues are renewed and compacted, collagen is produced.

This is a procedure that needs to be done in a course. As a result, you can get rid of not only extra centimeters, but also cellulite, sagging and puffiness. RF lifting can be combined with lipolytics to enhance the effect.

Myostimulation

This method is also called "fitness for the lazy." The device provides not only linear muscle contractions, as in training in the gym, but also their torsion twisting. The effect is very similar to twisting when drying washed laundry. As a result, closely lying "fat depots" are destroyed, puffiness disappears. According to experts, after the first procedure, which, by the way, lasts only 20 minutes, the volume will decrease by three to six centimeters.

Among the most problem areas on the body of girls riding breeches takes almost the first place. Fat deposits in this part can spoil the attractiveness of the beautiful and graceful lines of the legs, destroying the confidence of the beautiful princess in her beauty and irresistibility.

Therefore, many are interested in: "How to remove the riding breeches on the hips?".

With the help of various techniques, exercises and modern methods, the problem can be solved in a short time, by reducing the hips and improving the shape of the legs.

The breeches zone is where

As for the placement of strategic reserves of fat, which are stored by the body in case of prolonged starvation, it is located in the upper thighs and lower abdomen. And although this zone seriously affects the appearance of a woman, getting rid of problematic folds and fat in this place is much easier than on the buttocks. But this is possible only if you approach the upcoming matter with all responsibility and thoroughness.

At different stages of life, the body does not use fat deposits on the outside of the thighs, so this area disappears almost last.

However, ears in the thigh area can occur not only due to fat deposits. Their formation may be associated with the action of muscle tissue. Weak gluteal and thigh muscles when sagging create a visual crease on both sides of the thighs. When raising the buttocks, the breeches are pulled up. Therefore, if you carry out regular exercises for weight loss of the hips and riding breeches, the result will not be long in coming.

Factors affecting development

If the question began to bother you: “How to remove the riding breeches zone at home”, first deal with all the predisposing factors that can lead to such an unpleasant phenomenon.

So among the main reasons for the development of ears on the hips or riding breeches distinguish the following:

The high content of body fat in the body, which is present precisely in the lower body.
Not enough good muscle tone, contributing to the development of folds in the side of the thighs.
Individual features of the body structure.
Hormonal disorders.

But regardless of the cause of the problem, you can get rid of it only with the effective removal of the fat layer and an increase in muscle tone. Therefore, not indifferent girls need to pay special attention to proper nutrition and constant training. It makes no sense to believe in the existence of miracle pills, creams or products, because all this is a common marketing tool that advertisers use to deceive gullible and naive women. Only with hard work will the trouble begin to disappear, returning your figure to its former harmony and attractiveness.

Remove the breeches / ears on the hips

New exercises that allow you to quickly get rid of body fat in such a delicate part of the body as the hips are of interest to all women. However, before you start physical activities, you must first establish a diet. The body actively consumes fat only after it begins to receive less food than expected, that is, with a pronounced calorie deficit. To achieve such a deficit, it is necessary to apply one of the existing methods:

start counting calories.
go on a diet.
follow the principles of healthy eating.
remove unhealthy foods from your diet.

Only after that you can start intensive physical training. With regular and intensive training, you can achieve your goal much faster. In addition, good muscle tone helps tighten wrinkles and eliminate lugs on the hips. After all, you need not only to tighten the muscles, but also to get rid of the fat layer in this area.

Successful workouts include:

Cardio exercises to burn calories and speed up fat burning.
Classes for muscle tone and improving blood circulation near the problem area.

Subject to these two subtleties, you can force the body to get rid of excess weight in a specific area. Regardless of the intensity of exercise or the frequency of massages, fat will be removed from the entire body. Therefore, if you intend to remove the riding breeches, the first step is to reduce the total percentage of fat in the body, and this can only be achieved with proper nutrition and training.

Riding breeches don't disappear

If you train for a long time, torture yourself with complex diets and do a lot of other activities, but the fat never disappears, you may be doing something wrong. The main reasons why you can not get rid of riding breeches:

You are wrong about the calorie deficit, so the consumption of fat does not exceed the amount of food consumed.
You just began to get rid of excess weight, but the body began to use strategic reserves of fat, which are located in the upper thighs and lower abdomen.
You are the owner of a “pear” figure, in which you need to pay special attention to the riding breeches zone. Therefore, in order to notice significant changes, you need to be patient.
You don't exercise enough, so your muscle tone is very weak. In this case, the appearance of folds on the outer side of the thigh is not excluded.
Riding breeches and pronounced cellulite on the thighs often indicate disruptions in the hormonal background.

An excellent way to deal with large body fat is a set of cardio workouts that allow you to start fat burning processes. It is with a combination of cardio exercises and isolating training from riding breeches that you can notice a better and faster result. At the same time, exercises from riding breeches are performed immediately after cardio, which allows you to increase blood circulation in the problem area.

There are some of the most effective exercises that focus on the outer thigh. They allow you to get rid of the riding breeches, as well as return the figure to its former athleticism and smartness. With regular practice of plyometric (jumping) exercises, you can effectively burn fat and eliminate such an unpleasant problem. In addition, such physical activity will be useful for other people who are losing weight, especially if the problem area is in the lower body.

If, for health reasons or any other reason, you can’t do jumping and impact training, you don’t have to give up cardio exercises at all. You can simply eliminate jumping by choosing a different technique.

Among the exercises proposed below are some of the most popular and effective. The list is in ascending order from simple to more complex:

Side kick and knee pull.
Kick to the side touching the floor.
Skater.
Side jumps.
Jumping with arms and legs.
Side jump squats.
Jumping legs.

Another reliable way to protect the figure from the formation of riding breeches, - a course of professional massage. It is very good if such a procedure is performed by a trained specialist with a decent work experience, although it is quite possible to carry out it yourself at home. To do this, you need to sit in a comfortable chair and work with a roller massage tool on the problem area for about 5-10 minutes. Such simple actions will improve metabolism and blood flow, while lipid tissue will begin to shrink.

When taking a shower, it is recommended to use only a hard washcloth. Do not start the massage without first steaming the body. Then, in a circular motion, try to rub the area, and to improve the glide, you can apply a shower gel. After completion, you can take a slightly cool shower. With such a contrast effect, active splitting of the lipid tissue on the thighs will begin.

Concerning anti-cellulite massage, then it differs slightly in its effect and principle:

Sport exercises

To restore the hips to their former harmony and attractiveness, it is necessary to make sports exercises a good habit. Among them:

morning runs.
cycling.
fitness.
dance aerobics.
and other common activities.

At least 3-5 times a week you need to exercise cardio load. To improve the condition of the hips without going to a fitness club, watch video tutorials. However, it is necessary to carry out the following exercises:

Squats. When performing such actions, you need to properly hold your back, doing a deep squat without bending your lower back and tearing your heels off the floor.
Taking the legs to the side. Stand straight with your hands at your sides and take your right leg to the side, and linger in this position for 20 seconds. Then you should do 5 swings and repeat the same for the second leg. To maintain balance, use any support, gym handrails, or the back of a chair.
Lunges. Stand as straight as possible and place your hands on your hips. Each leg is individually taken back with a squat. Enough 15 lunges for 3 sets.
Jumping knees. If you're standing straight, lower yourself slightly and jump up. It is important to try to reach your knees to your chest or even higher.

If you are doing in the gym, then there you can use various simulators that provide a more intense effect on the skin, allowing you to achieve the expected effect in a short time.

Oil wrap

If you are seriously thinking about solving problems with riding breeches, do not forget about the mechanical impact on such a zone. In this case, you need to carry out not only massage, but also oil wraps. In addition to reducing centimeters in the femoral area, they perfectly smooth the skin, making it supple and elastic. For successful the procedure is required to apply:

Chocolate.
Essential oils.
Healing mud.
Seaweed.

Essential oils are mixed with 20 grams of the base, which is used as a special massage oil (olive or almond). Also extracts of juniper, lavender and lemon have a good effect. A similar mixture should be applied to the problem area and wrapped with polyethylene for 30 minutes. Then you need to take a contrast shower. With the regular implementation of such procedures, you can effectively get rid of the problem and restore the attractiveness and elasticity of the hips.

If you are concerned about the question: “How to quickly and effectively get rid of riding breeches on the hips,” start solving it with a change in diet. Proper nutrition is the first step towards a successful fight against excess fat formations. And we are not talking about the most rigid diets, but about a balanced diet, which includes extremely healthy, low-calorie foods without dyes and preservatives. Among them:

Juices (preferably freshly squeezed)
Cutlets and steamed meat without semi-finished products.
Lean meats and complex carbohydrates.
Fruits and vegetables.

With a balanced diet, you need to drink at least 2 liters of water every day. Also, any chips, snacks and fast food are excluded from the diet.

In this case, you will be pleasantly surprised by the speed and effectiveness of losing weight in the delicate zone of the riding breeches.

Therefore, many are interested in: "How to remove the riding breeches on the hips?".

With the help of various techniques, exercises and modern methods, the problem can be solved in a short time, by reducing the hips and improving the shape of the legs.

The breeches zone is where

At different stages of life, the body does not use fat deposits on the outside of the thighs, so this area disappears almost last.

Factors affecting development

If the question began to bother you: “How to remove the riding breeches zone at home”, first deal with all the predisposing factors that can lead to such an unpleasant phenomenon.

So among the main reasons for the development of ears on the hips or riding breeches distinguish the following:

The high content of body fat in the body, which is present precisely in the lower body.
Not enough good muscle tone, contributing to the development of folds in the side of the thighs.
Individual features of the body structure.
Hormonal disorders.

Remove the breeches / ears on the hips

start counting calories.
go on a diet.
follow the principles of healthy eating.
remove unhealthy foods from your diet.

Successful workouts include:

Cardio exercises to burn calories and speed up fat burning.
Classes for muscle tone and improving blood circulation near the problem area.

Riding breeches don't disappear

You are wrong about the calorie deficit, so the consumption of fat does not exceed the amount of food consumed.
You just began to get rid of excess weight, but the body began to use strategic reserves of fat, which are located in the upper thighs and lower abdomen.
You are the owner of a “pear” figure, in which you need to pay special attention to the riding breeches zone. Therefore, in order to notice significant changes, you need to be patient.
You don't exercise enough, so your muscle tone is very weak. In this case, the appearance of folds on the outer side of the thigh is not excluded.
Riding breeches and pronounced cellulite on the thighs often indicate disruptions in the hormonal background.

Among the exercises proposed below are some of the most popular and effective. The list is in ascending order from simple to more complex:

Side kick and knee pull.
Kick to the side touching the floor.
Skater.
Side jumps.
Jumping with arms and legs.
Side jump squats.
Jumping legs.

Concerning anti-cellulite massage, then it differs slightly in its effect and principle:

Sport exercises

To restore the hips to their former harmony and attractiveness, it is necessary to make sports exercises a good habit. Among them:

morning runs.
cycling.
fitness.
dance aerobics.
and other common activities.

Squats. When performing such actions, you need to properly hold your back, doing a deep squat without bending your lower back and tearing your heels off the floor.
Taking the legs to the side. Stand straight with your hands at your sides and take your right leg to the side, and linger in this position for 20 seconds. Then you should do 5 swings and repeat the same for the second leg. To maintain balance, use any support, gym handrails, or the back of a chair.
Lunges. Stand as straight as possible and place your hands on your hips. Each leg is individually taken back with a squat. Enough 15 lunges for 3 sets.
Jumping knees. If you're standing straight, lower yourself slightly and jump up. It is important to try to reach your knees to your chest or even higher.

If you are doing in the gym, then there you can use various simulators that provide a more intense effect on the skin, allowing you to achieve the expected effect in a short time.

Oil wrap

Chocolate.
Essential oils.
Healing mud.
Seaweed.

Juices (preferably freshly squeezed)
Cutlets and steamed meat without semi-finished products.
Lean meats and complex carbohydrates.
Fruits and vegetables.

With a balanced diet, you need to drink at least 2 liters of water every day. Also, any chips, snacks and fast food are excluded from the diet.

In this case, you will be pleasantly surprised by the speed and effectiveness of losing weight in the delicate zone of the riding breeches.

There are a lot of articles on the Internet about how to remove riding breeches on the hips. In reality, there is only one way to get rid of this dubious decoration - to reduce the total percentage of fat in the body. Just? No, it's difficult, especially since most of our hip diets are only designed to reduce overall body weight while maintaining the same body fat.

7 days on green soup or the same amount on juice is a good test of will, and a great way to reduce muscle mass, but not an option for those who want to have a firm body and not suffer from hunger, and the natural urge to "cleanse the body" after eating a lot of fiber. And you can also find exercises on the Internet - the same ones that swing to the sides, and jumping rope, and swing again. You know what? You don't have to act like a windmill with your feet to remove the breeches on your hips. Everything is simple.

How to remove riding breeches on the hips with proper nutrition

Strip down to your underwear and look at yourself in the mirror. What are you, besides the notorious fat layer? Are you slim or slightly overweight? Can you grab the fat layer on your legs, stomach, back, arms, calves with your fingers? If not, and all you're worried about is riding breeches, use Diet Protocol 1. If yes, and you're objectively overweight, follow Protocol 2.

Diet protocol 1

Weigh yourself. You do not need this to throw another tantrum, but for calculations. Now calculate the amount of macronutrients in the diet:

1.5 g of protein per 1 kg of body weight. This amount can increase to 2 g if you are engaged in weightlifting, weightlifting, powerlifting or training as a performing bikini model, that is, on a 5-6 day split, with fairly heavy strength sessions;
at least 1 g of fat per 1 kg of body weight, provided that you eat 20% of this amount with sources of saturated fats - coconut oil, meat, milk fats, and the rest - with traditional nuts, seeds and vegetable oils for weight loss;
4 g carbs per 1 kg of body weight per leg day with heavy squats, deadlifts and lunges, 3 g carbs per 1 kg if you plan a session of high-intensity aerobic training, or an upper body and back workout with abs, or if you doing a planar split for the whole body, and 2 g of carbohydrates for a day of rest.

Have you counted? Write down this number and don't be horrified by the number of calories that came out. To burn fat, you must not enter the body into a cortisol shock through diet. Frankly, your body considers your weight normal, and does not want to lose weight. And it will actively resist your attempts to remove the riding breeches on the hips, as soon as you cut the energy value to the limit. Want more scarcity? Move! Fortunately, to build a beautiful figure you need strong muscles.

Next, download a regular calendar from the Internet in which you can write a to-do list, and plan your workouts and meals for the week. Now buy chicken and turkey breasts, beef, some lean pork, fish, seafood, dairy products, cereals, vegetables, fruits, and prepare yourself for half a week protein breakfasts, lunches and dinners, and a carbohydrate side dish of cereal. Lettuce can be quickly cut before meals. Your food should resemble the following:

1 meal: protein dish, porridge, vegetables or fruits
Meal 2: protein dish, fruit, bread
Meal 3: protein dish, porridge, salad with butter
Meal 4: Nuts, fruits, possibly dried or sweet fruits
Meal 5: protein dish, crispbread (on training leg day) or cereal side dish, and salad or stewed vegetables

Long abstinence from food and overeating are not welcome. This will make your food less digestible. Try to distribute the receptions so that you do not have a hard time on the stomach. Once or twice a week, you can eat any "unhealthy" dessert with sugar or some simple dish from the category of "homemade". Drink - tea and coffee without sugar, and be sure to 40 ml of water per 1 kg of body weight.

Diet protocol 2

Let's say you're just overweight and want to remove the riding breeches on your hips. How much is there? It makes no sense for you to arrange a protein-carbohydrate alternation as in the first case. And it doesn't even make sense, sometimes, to count calories. Your goal is to shift the focus from unhealthy foods to natural ones. Your best bet is to use something like the plate principle.

So, take a simple 15 cm dinner plate and fill half with fresh vegetables with vegetable oil (spoon). Place a piece of whole grain bread or a portion of porridge on the water on the quarter (any, while you are healthy and you do not have celiac disease, do not exclude wheat and rye), and fill the remaining space with protein. Yes, you can eat whole eggs, as a little animal fat is a blessing and a weight loss accelerator.

Approximately and it is necessary to eat 3 times a day. And the rest 2-3 - kefir with fruits or yogurt with them, or cottage cheese, or any other fermented milk product. You can additionally snack on vegetables, just when you want to chew something.

Plan to lose about 500g per week, and try to track volume too, not just weight.

A quick guide to physical activity versus riding breeches

You need strength training as your primary activity. The point is to strengthen the muscles, as they increase the consumption of calories at rest. Levels of training and approaches can be different:

An overweight beginner should go to a personal trainer for a “staging” of the technique of basic exercises. Squats, accessible deadlifts, lunges, bench presses, accessible (compensated or rack) pull-ups, and standing presses should all be in a balanced beginner's program. If there is no desire, strength, money and motivation, it makes sense to enroll in Body Pump classes. They are cheaper in most cities than personal training, and often just included in the price of a subscription to a fitness club. There you will be taught to do everything that builds toned muscles and removes riding breeches on the hips. Walk 3 times a week, and on free days, just more hiking and household activities. Wear a monitor, for a day you should gain about 300-400 kcal "minus" with household activity.

"Continuing" should choose a feasible way of training. Or it will be full-body exercises organized according to the principle of planes (day A - squat, bench press, traction to the belt, plank, 1-2 isolation exercises for the buttocks, hyperextension, day B - deadlift, squat in scissors, pull-ups, standing press , any exercise for the press in dynamics), or a split “by muscle groups”, with a separate “leg day”.

Do I need to do cardio to get rid of the hip breeches? Not necessarily, as long as you stay in the calorie deficit zone and really control the diet, you can get by with hiking, dancing and other pleasant activities. Thinking about aerobic training is only for those who spend most of their time sitting at their desks.

Well, for those who still want to achieve results with the help of exercises, we recommend a video on how to remove riding breeches on the hips. Good luck!