How to get rid of ears on the thighs Effective exercises to get rid of ears on the thighs

The fatty rounded projections on the outer side of the thigh, located at the same level as the buttocks, are called “ears.” They look rather unattractive and spoil a woman’s silhouette, preventing her from feeling comfortable in tight-fitting outfits and on the beach. Naturally slender people who play sports to stay in excellent shape find it difficult to understand this problem. Most of those who have to constantly struggle with excess weight know about “butt ears” firsthand.

Women's physiology is different from men's, since the fat that accumulates under the skin, which the body accumulates in case of starvation, is most often deposited on the hips, or more precisely, in the upper lateral area. The result of such frugality is that, instead of a smooth hip line, ugly protrusions are formed, similar to ears. It is possible to get rid of them, but only by taking a set of appropriate measures, including massage treatments, normalization of nutrition and, of course, properly selected exercises aimed at burning subcutaneous fat in the problem area.

Why do “ears” appear on the thighs?

Small formations of fat under the skin, if not dealt with, can grow over time, becoming similar to “breeches.” There are several reasons for this:

Excess body weight. In some women, excess fat is distributed evenly throughout the body, while in others it forms into prominent ears on the hips, buttocks, and abdomen.
Sedentary lifestyle. The almost complete absence of any activity involving the muscles of the outer thigh leads to the fact that the subcutaneous fat in this area is not exposed to any effect.
Heredity. Some even slender girls, due to genetic predisposition, may develop rounded protrusions on the sides of their thighs.

It is possible to get rid of unwanted fatty formations under the skin, called “butt ears,” but only with an integrated approach that includes the following important points:

Changing eating habits. The diet must consist exclusively of useful and healthy foods, and the total daily caloric intake is reduced.
You need to move more. You can't sit in one place. You need to jump, run, walk, and do energetic dancing.
Make exercise a part of your life. You need to perform not just the first complex you come across, but a special one aimed at working out the problem area. Active influence on this area gives the body a clear indication that it is not suitable for building up fat folds.
Massages and wraps. These procedures allow you to target the outer thighs and “stir up” the subcutaneous fat, which gives an impetus to its use, that is, to be involved in the process of breakdown.

Using the entire arsenal allows you to overcome even those ears that were inherited and make the hip line ideal.

Massage against the ears on the thighs

A very important problem on the hips is sometimes the so-called ears. A good way to get rid of them is vacuum massage (massage with jars).

During a cupping massage, blood flow increases, tissues are filled with oxygen, lymph flow increases and improves, and intercellular fluid is released. The massage is done for two weeks.

Like any massage, you need to start with a warm-up. By hand, rub the thighs well where the ears form.

Note! You should not start a massage without warming up; as a result, blood vessels may be torn.

Apply a sufficient amount of oil to the ears from the sides to the hips. The first mistake women make is not removing enough oil. You need to apply more oil than with a regular massage. Since the skin will not stretch, the jar will glide well.

The next stage is heating with jars. First, smoothly, with low vacuum force, we begin warming up movements. Then, as the massage progresses, we increase the vacuum strength. The jar should suck no more than a centimeter of skin.

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If, when moving the jar over the skin, you feel a painful tension on the skin, you should hold it at the beginning, then it will be comfortable to work. Massage for 5-7 minutes.

For massage with a brush, a bath brush is good. The pile should be no more than 2 cm and soft.

The next stage is to warm up the skin towards the lymph nodes. Experts say that the lymph node area should not be touched. You cannot massage the area under the knee, on the bend of the elbow joints, in the groin area, or the neck area.

The direction of movement is very important. We only work upwards. In the gluteal area, under no circumstances do we work downward. We lead it up and round it in the area of the hip ears. Many women make a mistake in the direction of movements, so they do not get the desired result.

The next step is to squeeze the jar and place it on the skin. Here it is already permissible to absorb the skin up to two cm. Without lifting the jar, we move it up the skin.

Massage with a brush will help from the ears from the sides to the thighs. A bath brush works well. The pile should be no more than 2 cm and soft.

Tip: if you think that the brush is as hard as metal, you need to soak it for 1-2 hours in hot water and put it in a warm place for a few minutes.

This type of massage provides skin peeling, blood flow, and lymphatic drainage. It is better to perform massage within 2 weeks. Contraindications: rashes and wounds, pregnancy, colds and infectious diseases.

Note! It is better to massage with a dry brush on dry skin, and then take a shower and apply moisturizer. You need to start the massage with light stroking so that the skin gets used to it. For convenience, you can put your foot on a chair.

Massage from bottom to top with linear stroking movements. Then, with more intense pressure, we begin to work in spiral movements. Bring to light redness.

How to eat properly so that the “ears” on your hips go away?

The accumulation of fat is promoted by excess calorie consumption, when the amount incoming exceeds the amount expended, and the remainder is deposited in the fat depot. And in order not to feed the “popin’s ears”, the diet must not only be radically changed in favor of choosing healthy and wholesome food, but also reduce the total daily caloric intake. The diet must include all useful and nutritious substances, as well as a sufficient amount of fluid, which supports metabolism and cleanses the body.

Proper nutrition that helps burn “butt ears” is based on the following principles:

Drinking regime . You should definitely drink from 1.5 to 2 liters of exceptionally clean and high-quality water per day.
Small portions . You need to forget about three meals a day. The daily diet is divided into five or six meals, and portions are made extremely moderate.
Fresh and cooked vegetables and fruits . They are a low-calorie source of minerals and vitamins. They are rich in fiber, which helps cleanse the gastrointestinal tract.
Porridges made from dark types of cereals. They are rich in carbohydrates that are slowly absorbed in the body, which give a long-lasting feeling of fullness, which helps to cope with a calorie deficit for those who are used to eating more.
Low-fat dairy products, meat and fish. The latter are recommended to be steamed, boiled, or baked.
Elimination of harmful products. No pastries, sweets, muffins or fast food.

A diet compiled according to the rules described above helps not only in the fight against “ears” on the hips, but also allows you to improve your body’s health and become slimmer.

Massage and wraps against protruding “ears” on the hips

They allow you to intensively target the fat deposited on the outer thighs. Mechanical treatment of the problem area breaks up the formations. Helps to deal with ears perfectly:

Vacuum or manual massage using the rubbing technique. The oil mixture helps enhance the effect. It is prepared from 10-15 ml of olive or other vegetable oil, to which a couple of drops of essential oil are added. This can be juniper oil, lemon or orange.
Wrapping with cling film. Ginger, coffee, grated chocolate, and ground green tea are used as a warming mixture to make fat “melt.”

Both procedures should definitely be included in a set of measures to combat “golf” on the hips.

Exercises for “ears” on the hips

Regular training, which includes exercises with movements aimed at working the outer part of the legs, ensures a smooth and perfectly aligned thigh line. Physical activity plays an important role in the breakdown of fat deposits, which are converted into energy necessary for exercise. Simultaneously with getting rid of the formations, the muscles are strengthened and the hips acquire a beautiful shape.

It is recommended to exercise at least twice or thrice a week. It is best to train in the daytime between 11.00 and 14.00 or in the evening between 18.00 and 20.00. Exercises are required no earlier than two hours after eating and no later than 120 minutes before going to bed. Training at home begins with a preparatory warm-up and ends with a stretching warm-up.

Let's remove the breeches! “Ears” on the Hips. New Exercises!

The complex includes the following exercises:

Squats

With feet shoulder width apart. The stance must be stable throughout the squats. The arms are extended in front of you and the back is straightened. The squat is not done full, and the thighs at the bottom point are parallel to the floor. The number of repetitions is at least 20.
With feet wide apart. The feet are wider than the shoulders and the toes are pointed apart. When squatting, you need to point your knees toward your feet, making sure to work the outer thighs.

Deep lunges

Ten times on each leg, lunging forward.

Mahi

Kick back from a standing position. Lean on the wall or the back of a chair. You need to do at least 20 swings on each leg.
With your feet from a lying position. First, they lie on their side, focus on bent arms, and swing upward with their straightened upper leg. The minimum number of times is 20.

Leg abduction

It is done in a standing position. Hands rest on the lumbar region. The leg is abducted, turning the heel outward, tensing the abdominal muscles. Do 25-50 repetitions on each leg.

Slide

Lying down, bend your knees, feet at shoulder level and rest on the floor, arms are placed freely along the body, the pelvis is raised so that the body and hips are at the same level, but the arms with the upper back are on the floor. Do the slide at least 30 times.

In 2 weeks you will get rid of the “ears on your thighs” - Everything will be fine - Issue 558-03.03.15 - Everything will be fine

It is quite difficult for girls starting to play sports to master a set of exercises on their own. To perform all movements technically correctly and breathe correctly, various videos will help.

How to remove ears from the sides of your thighs at home with exercises

First of all, you need to warm up. We hold our hands in front of us, make a wide lunge with our right foot, then return to the starting position. Do not place your foot on the floor, but lift it to the side. Repeat 10 times. We do the same with the second leg.

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Let's move on to the main exercises. Fitness trainers recommend doing 2-3 repetitions. For beginners, you need to start with 15 reps, gradually adding up to 30.

Set of exercises:

Lunges forward on your feet. Step your right leg back and bend your left leg at the knee. The left knee should not go beyond the toe. Squat to a 90 degree angle. Lean your torso forward slightly. Do the same with the other leg.
Lunge to the side . Place your legs at a distance of about 50 cm. Bend forward, while first bending one leg (thereby transferring weight to it), then the other.
Standing leg abduction. Stand straight, place your hands on your belt. Raise your leg to form a 40 degree angle. Then lower it. Do the exercises dynamically.
Wide stance squats. The legs should be placed at a distance of 50 cm. The feet and knees should be turned to the sides. Perform a squat.
Retraction of the leg while resting on the elbows. Get on your knees and place your hands on the floor. Raise your bent leg to the side. Do this exercise dynamically. It is important to know! There is no need to turn your torso towards the raised leg.
Leg abduction, lying on your side. Lie on your left side and place your left hand behind your head. The right leg needs to be bent and the left leg raised. Raise your leg parallel to the floor.
Leg abduction in support on the side. Place your right knee and right hand on the floor. The body should create a straight line. Take your leg up.
Raising your legs from the chair. Lie on your stomach on a chair with your knees hanging down. Point your toes together, knees apart. Raise your legs in this position.

Nutritionists recommend that in order to achieve the fastest progress in the fight against extra centimeters on the hips, you should review your diet.

If you perform these exercises regularly, the results will not take long.