Beautiful slender legs are the dream of every girl. However, due to poor nutrition and a sedentary lifestyle, legs can lose their grace.
“Bear ears” or riding breeches are a very common problem among both girls and women. This problem affects even the slenderest ladies.
What is riding breeches? Why does it appear? How to get rid of “butt” ears? We will answer these and other questions in this article.
“Ears” on the hips: reasons for their appearance
Ears are fat deposits that are deposited on the front, inner or back of the thighs. It gives the impression of overly heavy and massive buttocks.
Cleaning breeches at home is a very difficult task for every girl. To solve it, an integrated approach is required. A combination of special diets, exercise and massage can give excellent results even at home. But first, it’s worth understanding the possible causes of this problem.
The main reason for the appearance of riding breeches is weakened muscles and excess weight. That is, to combat it, it is not enough to simply lose weight. Many girls have noticed that with intensive weight loss, ugly ears still remain.
The fact is that the gluteal muscles are too weakened, therefore, the skin in this area begins to sag significantly. Because of this, it creates the impression of massive, heavy hips. The problem can be easily solved if you tighten up this area. Therefore, to get rid of breeches, physical exercises are , which are recommended for building and strengthening the muscles of the hips and buttocks.
Thus, “popin” ears can be removed at home, but this will require a lot of attention to sports and monitoring proper nutrition.
Features of the formation of ears on the hips
Initially, you need to understand that there are several types of fat. The main ones are subcutaneous and reserve.
- Subcutaneous fat accumulates very quickly and is burned fairly quickly. You can cope with it even with a regular diet.
- Spare. In women, this type of fat begins to appear during puberty and represents strategic reserves deposited inside tissues and necessary for the production of estrogen.
When the hormonal system improves its functioning and puberty comes to an end, the body no longer needs the fat layer. However, the cunning organism is in no hurry to burn it and remove it. Over time, the fat becomes overgrown with a kind of film, which causes the figure to become deformed and “ears” to form.
It is important to understand what caused the ears to form. If, in principle, you are not overweight, and only this part is not satisfactory, the main emphasis should be on strength exercises against the loops on the hips, which will help turn loose and ugly ears into attractive, toned roundness. But if you are overweight, then you need to lose weight in general. To do this, you need to adjust your diet and also devote enough time to cardio exercises, since they are aimed specifically at burning fat.
Exercise stress
To the question “How to remove riding breeches from the hips?” “exercises” is the best answer. Modern fitness trainers can offer several complexes, performing which it is quite possible to put your figure in order. Exercises will also help remove the “ears” on the hips.
Include in your training program:
- Run.
- Walking.
- Walking uphill.
- Figure skating lessons.
- Dancing.
In addition, there are various physical exercises aimed at pumping the muscles of the hips and buttocks.
Squats are considered the most effective. To remove the breeches, the exercises must be performed slowly. It’s worth starting with ten times in two approaches. Then increase the number of squats up to 30 times. After about a few months, the ears on the hips will begin to go away.
Another good exercise would be the “butt bridge.” It is characterized by raising the pelvis from a lying position. You need to lie on your back. Place your hands along your body. Next, bend your knees. On the count of three, raise your hips up and hold in this position for several seconds. Perform two approaches 30 times. A sign of the effectiveness of this exercise will be a slight burning sensation in the area of the gluteal muscles.
Swinging your legs while lying down will also not be an unnecessary exercise in the fight against hated ears. The exercise is performed 50 times on each leg. To remove the “ears” on the hips, it is recommended to perform the exercise quickly.
How to stretch your hamstrings?
High-quality muscle relaxation is the basis for getting rid of soreness and additional breakdown of fat. Stretching also helps you become more flexible, resilient, and perform your usual exercises at a completely different level.
We present to you effective stretching exercises for the front of the thigh.
Bend forward while sitting on the floor
Let's land with our fifth point on the floor, straighten our legs, stretch them forward, and pull our toes towards ourselves. While inhaling, let's bend forward, hover for 20-30 seconds, gradually exhaling and inhaling and relaxing the muscles even more. After the time has passed, we return to the starting point.
Stretching is the basis of any workout. Poorly stretched muscles not only work worse, but are also extremely susceptible to all kinds of injuries. It is recommended both before training - warm-up, and after - cool-down. Before starting classes, it is better to warm up your joints well, and also perform dynamic warm-up - running, jumping, jumping rope. For a cool-down, gentle stretching of the muscles involved in training is better suited.
The following exercises are good for stretching your backside:
- Fold - sitting on the floor, legs straight, back straight. We raise our arms up and then smoothly lower ourselves down to our feet. Try not to bend your knees and press them firmly into the floor.
- Deep lunge with a straight leg - one leg is bent at the knee, the other is pushed back as far as possible. Try to keep your knee straight.
- Boat – lie on your stomach. As you inhale, clasp your ankle with your hands and arch your back and sway slightly, like a boat. As you exhale, relax and return to the starting position.
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All exercises must be performed slowly, as if freezing for a certain time.
Options for ready-made programs
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