Hateful ears on the thighs are fat, and therefore it is impossible to remove it only by exercising on a special simulator or performing a magic exercise. To get rid of body fat in problem areas, you need to lose weight in general. And all kinds of hip abduction exercises will only help tighten the muscles. Therefore, your slimming thigh program should include aerobic exercise, diet, and hip abduction.
It is necessary
- - stairs;
- - barbell bar;
- - rubber expander cord.
Instructions
Step 1
You can get rid of fat through diet or prolonged low-intensity exercise. This includes cross-country skiing, mid-paced jogging, and swimming. But the best way to get rid of excess fat on your thighs is to climb stairs. Walk up and down it every day. If you cannot climb more than two floors, walk at least that much, and take the elevator the rest of the way. The main thing is that the next day, you climb one more flight. Increase the pace of movement gradually. The more intensively you exercise, the faster you will get rid of excess volume in the thigh area.
Step 2
Exercise with an expander to tighten your hip abductors. Wrap the rubber expander cord around your ankles. Place your feet shoulder-width apart. Hands on the belt, back straight. Step to the side with your right foot to stretch the expander. The toes should point forward. Sit down and transfer your weight to your heels. Feel the tension of the expander. Straighten up and place your left leg so that you return to the starting position again. Take 12-15 steps to the right. Then take the same number of steps to the other side.
Step 3
Stand up straight. Place the bar on your shoulders. It can be replaced with dumbbells weighing 2, 5-4 kg, depending on your training. Put your feet wider than your shoulders, turn your socks to the sides. Squat slowly as if you were sitting in a chair. Make sure that your knees do not go far beyond the imaginary line passing through the tips of your toes. Lower until your thighs are parallel to the floor. Hold this point for two seconds and slowly return to the starting position. Do three sets of 10-15 squats.
