Full hips are perhaps the most common flaw that women find in themselves. Hateful "breeches" or "ears" on the outside of the thighs do not go away, despite strict diets. It is not surprising, because this place of the female body by nature itself is intended to store energy reserves for a rainy day. And the fact that the body always makes reserves in the form of adipose tissue is just an annoying detail. But even from this place the fat can be driven off, the main thing is not to rush and act according to plan.
Instructions
Step 1
To dry out the muscles in your thighs, you need long-term, low-intensity exercise. Compare the legs of sprinters and marathon runners and you will immediately notice the difference. In order for your hips to be slim, you need to move a lot. Eliminate weighted squats or your thighs will get even bigger.
Step 2
Forget about the existence of elevators. There is no better way to tighten your thighs than climbing stairs. If you live in a private home, find a suitable staircase nearby. Every day you must climb at least 10 floors and descend. Perhaps the first time you will climb to the tenth floor, rearranging your legs with your hands. Take a breath and get down. Gradually, you will be able to pick up the pace. Along with the increase in speed, the hated fat on the thighs will disappear.
Step 3
Lie on your stomach with your arms folded under your chest and slightly lifting the upper body. Take turns slowly raising your straight legs as high as possible. You should feel tension all over your back, from your calves to your glutes. Do as many reps as you can.
Step 4
Lie on your right side, the upper part of the body is raised, support on the elbow of the same name. Raise your straight left leg up as high as possible. Then lower it down, but do not touch the other leg. You should swing your straight leg slowly until you get tired. Then roll over to the other side and change legs.
Step 5
Get on all fours. Lean on your knees and hands. Keep your back straight. Raise your bent knee at a right angle to your body. At the top, straighten your leg, hold two counts and reverse the entire movement. Perform the maximum number of lifts with one leg, then switch legs. Please note that you cannot perform this exercise, alternating your legs on each lift. You have to achieve absolute muscle fatigue in one leg, and only then begin to work out the other hip.
Step 6
If you plan to use an exercise bike to dry your thighs, do not use a high intensity. Only long-term monotonous work at the lowest level of resistance will help to get rid of excess volume in the hips.
