How to lose weight on your hips: the most effective methods of

Have you ever noticed that your favorite pants have to be small, the value of a? No longer wear shorts, skirts, short, open and tight clothes, because they found that her thighs, too big in size and look, unsportsmanlike, due to the orange rind and excess fat?

Fortunately, touch-up, hungry, lonely, and without incident in the gym, beauty salons or plastic surgeons. However, in order to do this, you will need to do a little monitoring of the energy, regular exercise, and to allow time for the procedures, massages, body scrubs and wraps.

Pravilo power

We are going to explain how to do it, the less great the thighs: and for yourself, you can choose from the guidelines and regulations which it deems necessary. Please note, however, that this is the first of it's need to on a daily basis. Don't be fooled by the fact that the "and down", or that the body and the appearance of secondary education. At the time of that decision to change, to become better, to be patient, and hold it in your hand. In the article, that gathered all of the most effective methods. We're going to explain to you how to reduce your thighs in the home, you should consider the fastest, most cost-effective and easy. To make them useful and part of your lifestyle, so look at set, sexy, attractive, self-confident, and finally, to shine with happiness, health and harmony with itself.

It's easy to lose the weight on your hips?

No, it's not that easy. Therefore, it is better not to win. Do it quickly, it's not going to happen, and you should not even expect it. The output is an integrated approach: nutrition, exercise, healthy living, massage, and body treatments. You must be a very, very strong, and with the support of the reason, the speed of the shutter. Not without a certain share of the touch.

Where do you start?

If you have decided to lose the weight on your hips, and your thighs, get started right away. In the first place, it is necessary to move the refrigerator to the audit, and to align with the changes in the habits and culture of food. Allocate a minimum of 30 minutes per day in the complex, an exercise program that you will want to perform in a dynamic and intense experience. The pros of such workouts, you'll see it right away. Great if you're visiting the gym or on the dance floor. A couple of hours a week, it should be given to the procedures for the care of the self: at home, in a beauty salon or day spa.

Here are a few useful recommendations to each and every day:

  1. Adhere to a diet, t. e. the rational, and the need for dietary restrictions). For Hudeing, and capable of supporting the weight of the ladies choice, that is your diet not more than 1200 calories a day.
  2. To make exercises-to-lose-weight l'ageeto and legs, which are described below, and support them with the help of the achieved with hard work, results.
  3. More to explore by foot. Hours a day will do the trick. Across the street is the good-time, then you have to reload not only the power, but also in a good mood.
  4. The daily load, which is constituted by at least 5 to 7 years.
  5. Jump to the rope. The quality of the cardio to help lose the weight and make it to their feet, and thin.
Fat burners

Bond in a great way – proper diet

To reduce the amount of calories you burn. This can be done by including in the diet of protein foods, and to replace the fast carbs to slow down. Eliminate sugar, salt, pepper and sauces. Choose a diet that is a multi-step, and to reduce the number of parts. Try not to eat alone, so as not to eat too much. Small portions, well decorated, and healthy, they satisfy your need in terms of hunger, and to a greater extent.

Before you take any food during the day, drink some cold water on it so you deceive your stomach and will make you feel happy. A digest of some of the products (for example, boiled broccoli) will require more calories than the products they contain. Eat more vegetables: make them for salads and to cook in the steam. Desserts is recommended that you replace the fruit, and berries. There is supposed to be for up to 18 hours. Bananas, grapes, and cherries, it is worth it to give up. It is also useful, and herbs – it makes the food more delicious and helps with the saturation.

Of these products, it is best to give up on

The common question of "how to lose weight in your thighs" dietitians / nutritionists are responsible, first of all, it's worth it to drop the food with a high glycemic index. These include the following:

  • fat food, junk food;
  • cooked and smoked sausage;
  • sweet;
  • muhbute (t-h. (pasta, bread, cookies);
  • the alcohol
  • the gas stations;
  • snack-type chips, and crackers;
  • semi-finished products;
  • mayonnaise;
  • food;
  • the products of mixed school from the 1st grade.

The use of these products is still small, and they are easy to Deputyenyaewe.

All the products you need in your diet

The diet, which will make your legs thinner, it involves the activation of one of the following products:

  • The flour for oats. Make a hearty breakfast of oatmeal to your way. Cook it in water or low-fat milk, diluted with water, and then add the pieces of plums. Oatmeal is a rich source of vitamins and fiber, it feeds off of the energy, for a long time, and it reduces the cholesterol in the blood.
  • In the apples. Eat the fruit, must, in the first half of the day, or in the middle of it, but not before we go to bed. Apples are rich in fiber, and they are able to save him from starvation. Try eating an apple 15 minutes before a main meal, so as not to eat too much.
  • Eggs. Eat them hard boiled for breakfast instead of a sandwich.
  • Cottage cheese. Low-fat cottage cheese you can eat it at dinner, and, usually, at any given time. The product is rich in vitamin D and calcium, which are necessary for the fast loss of weight, to the maintenance of the bones and muscles.

In addition, some of the products refer to products for weight loss. Certainly, you can add them to your food, and don't worry about it, because of the excess weight

  • the ginger will speed up your metabolism, ginger tea serves as an excellent tool for the prevention of colds;
  • Exercises for the legs
  • the cabbage – it will clear your body of impurities and toxins;
  • cucumbers are low-calorie, the product, and to contribute to the elimination of excess fluid from the body;
  • cinnamon – lowers blood sugar levels, and it will make the dish taste better;
  • grapefruit – promotes the breakdown of fat from the meal is over, it displays the body in the bile;
  • green tea – speeds up the body's metabolism.

Is the fruit for weight loss will also relate to each other: such as apples, pears, plums, and oranges. Please do your diet by combining products from both of them, and poisonous plants, grains rpeha, and rice), legumes (peas and beans), fat-free dairy (milk, yoghurt, cream, yoghurt and natural), and rotation of the product (chicken breast, beef, fish). So, you will be a rich, useful, and low-calorie diet.

Exercises to lose weight in your legs and l'ageeto

So, the common question of what to do to lose weight in stomach and thighs fast, there is no one answer to that is simple – exercise on a regular basis. What will they be? There are several different types, and you will know it.

Squats

The most effective and appropriate for the exercises you can perform at home. Don't lift the foot from the ground, and the greatest care was taken in these exercises that work the hips and the body. To enhance the effect, you can cower with a havetTTNeiftelyami. Please note, for the squat, "high", and exercise "chair" (his back pressed against the wall.

Lunges

There are 7 variations of this workout: lunges to the front, side, heel, and t. d. Mix, and then alternately, as in a fast-paced and slow-moving.

Mahi

When you do these exercises, you can increase your pace and the number of approaches and range-of-motion. Mahi, you can take on foot, on all fours, from the survey, the attitude of the dog (from yoga), or lying on the floor.

Pair of scissors

The dynamic of the exercises that are performed from a lying position on the "cross" of t. e. in many ways, the back, the abdomen, on the right and on the left-hand side. The cabinet can be raised or set into the ground, optionally, a shaking of the abdominal muscles.

The approach to the platform

Barely any lift (a chair, a bench, stairs), can be used as a Gymnastandheсtoой that you have in the gym and in fitness clubs. The performance of these exercises, it seems really simple to do and you don't feel like you are in the wind on front, inside and on the surface of the rear side of the thigh, as well as your rear, use havetTTNeifteif.

For the group exercise, depending on how you do it, it will help you in drawing the top, inner and lower thigh, and the gluteal muscles. In need for a fast-paced, and if you want to lose weight, or very slowly, put it in front of you with the aim of strengthening and increasing the muscles.

If you are going to a gym, then pay attention to an exercise bike, a treadmill, and a variety of simulators and walking simulators, that are adapted to the extreme hyperextension of the. The latest addition is a universal principle and is effective for the reduction of l'ageeto. In addition to this, you can develop a personal training with the use of exercises in ballet, gymnastics, pilates, bodyflex, Weйпandнгand, and crossfit.

How to lose weight on your legs, don't нandtoandhandвandя muscles? Switch up a complex of exercises for stretching. Then, on their feet, be guaranteed that you will look stylish and well-made, and not нandtoandheннымand.

Squats

Exercises to lose weight in your inner thighs

While journeying through this

In a standing position, spread your feet and raise you up to the next rank: your socks should be provided in the right-hand side and a left side, respectively, of the pelvis, came up, and racestягandвandлся to do it. In the hands, and use it as a weight by lifting up on the front of it. As you bend your knees, and прandсedayte, therefore, at an angle from your knees to 90 degrees, and the hip didn't fail. An exercise to do for about 15 to 20 times at a slow pace. On the last beam to the taz, the deeper the plié, for at least 30 seconds.

Pair of scissors

Lie down on your back and straighten out. Lift up simultaneously the body and the legs are at an angle of 45 degrees. You can help him to climb up the hands and keep it in front of her. To follow the dynamics of the movement, kicked it across the field, parallel to the ground for 30 to 50 times, and then repeat the same at right angles to the ground. He feels the analyzed muscle in the inner thigh? The same should repeat in your stomach. On the side, then perform the move only parallel to the floor.

Mahi in the prone position

In a lying-down position, with the hands, the dozen produced in-hand, fast paced, lift up one leg at an angle of 90 degrees. An exercise to do for about 15 to 20 times with each leg, back, stomach and side. Keep your legs straight, do not move the pelvis from side to side. If not, нandtoandhandete hunger.

The creation of the lower legs lying on the floor

Lie down on your back and straighten out like a bow-string. The hand away to the side, or place them throughout the body. Lift your legs at a 90 degree angle. You create them in the chain. The scale of it depends on your stretch marks, nevertheless, you can increase it gradually by pressing with the foot on the floor with your hands. Do exercise 10 to 15 times at a slow pace, and a 20 – dynamic.

The exercise with the ball

And what do you do for a man, who, during the day, it is very limited in movement so that they can lose weight on your hips? This is a workout with a fitball, you can perform out during the day, and sitting behind a desk. Sitting down on a chair, hold the knees with a small rubber ball, and, little by little, hold on to it as strongly as possible. Repeat 30 to 50 times.

The best complex of ideas of the feet and l'ageeto

Squat, with widely wide-set feet

In the standing position, place your larger foot on the left shoulder. Put your hand up in front of you or pull it behind the head. The walk to the put in is straight and parallel to each other. On the in-breath, bend your knees, and прandсedayte, and on the out-breath – go back to the starting position, with your knees straight. Keep it in the office, and the pelvis is level, without moving them. To Execute a procedure (in about 15 to 20 times at a moderate pace, and the second of the 15-to-20-fold), which is the most active.

The chair

The body, heads on the wall, and be ye lift up, exactly, with your feet shoulder-width apart. Take a half-step in front of you. Up and running with the body on the wall, прandсedayte, therefore, to a corner of your lap to a 90 degree angle. Climb up to its original position. Press and hold the breath in, and then do the exercise at a slow pace. To begin with, the 2 approaches have a 15-to 20-fold.

Board

Squat jumps

Of the foot and place the shoulder-width apart, your hands, and pull it over my head. To do a squat. From the lift, jump to the top of it. Softly you land, and repeat 15 to 20 times in his or her own pace. Don't forget about the breath, and when you fall, don't jump right into the heel of a foot. Here is how the earth of the complex, the role of the sports city – you, too, should be taken.

The approach to the platform

Grab a dumbbell, the other havetTTNeifteif, or to put it in at the waist. Step on the platform, or else the hill, and be ye lift up, to it with both feet, maintaining balance. To return to the starting position. Do 15 to 20 visits at a medium pace to the right and then the left leg.

Recommendations

We talked about what to do to lose the weight on your hips, these tips are useful both as a woman and a man. We summarize and repeat the stuff in five theses:

  1. Stick to the rational and the specific.
  2. Do you regularly exercise your own or in a simulator.
  3. Don't forget about useful ways: for example, walk the stairs, drink some water, take a few moments to the procedures for the care of the self, to take a shower contrast, do gymnastics, and respiratory.
  4. Massage, and body wraps.
  5. Remember, over use of water treatments and steam baths.

The fight against excess weight, well shaped legs, and to maintain the vitality of an art that will require your attention and an integrated approach. To be a sculptor of your own body and get started right away.