How to get rid of “lugs” on the thighs? Fitness trainer answers

Together with Ekaterina Nekrasova, a top trainer of the World Class network, we are going to find out how to get rid of the defect that bothers a great number of women.

The tendency to form a fat layer in women is inherent in nature. The so-called ears on the hips – one of the common problems. Most often, the halife is a consequence of genetic predisposition, because such a problem is found even in slim girls.

Why is fat deposited on the hips?

Let’s remember physiology. The female body begins to store fat during puberty. Deposition of strategic fat reserves contributes to the production of the hormone estrogen. As soon as puberty is over, the need to replenish fat reserves disappears. But the body does not get rid of them, but prudently hides them. Thus, the accumulated is deposited in the so-called female fat depots: waist, hips, buttocks.

In such places as the inner and outer surfaces of the thighs, there is a violation of blood flow and lymphatic flow. Therefore, it is safer for excess fat to be deposited there. And in order to get rid of the hated “ears” will have to resort to a number of complex measures. Only in this case, the result will not take long to wait.

Proper diet and drinking regimen

The first and most important thing is nutrition. It is impossible to get rid of fat locally. But by adjusting the diet, you will invariably achieve the goal and at the same time gain a healthy, trim body. The basic rules of nutrition.

Exclude sugar from your diet. Insidious manufacturers of various products slip it everywhere. Be sure to read the composition of the product, even in harmless yogurt, granola and bread can be sugar.

Do not eat fast food, conveniencefoods, canned goods, baked goods, fatty, smoked and salty foods.

Incorporate more vegetables into your diet. They should make up about 50% of your entire meal plan.

Drink plenty of water. According to WHO, you should consume 30 ml of water per 1 kg of weight.

Protein should be present in the menu. It can be lean meat or fish – it is rich in healthy fats, it should not be avoided.

Reduce the meals to three times a day. Snacking in fat burning is not necessary. The more meals you eat, the higher the level of the hormone insulin, which deposits all the excess into “fat depots”.

إنlast meal should be no later than 3-4 hours before bedtime. At night, the body must recover and rest, not to process what you have eaten.

Effective training complex

The second thing you need to pay attention to is workouts. Undoubtedly, they will lead you to results much faster. I will show a few exercises that will help in the fight against “lugs”.

Leg swings while lying on your side

Lie on your side on the floor, put your head on the arm bent at the elbow, the other one can be directed to the ceiling or placed in front of you. The leg underneath should be bent at the knee and the other leg straightened. Raise the upper leg, stay in this position for a second and then lower it. Repeat these movements 20-25 times.

Hip extension lying on the floor

Lie on your side, rest your head on your bent arm. The leg underneath is bent at the knee, with the shin pointing to the ceiling with the toe up. Place the other leg on top, also bent. Perform a hip extension with the upper leg, with the knee pointing at the ceiling. Return to the starting position and repeat the movements 25 times.

Side lunges

Stand straight. Take a wide enough step to the side and perform a squat on one leg, the second one should be straightened. Push off with the leg that is in the lunge and return to the starting position. It is important to push off exactly with the heel, tensing the gluteal muscle. Try not to roll the body forward. It is necessary that the movement occurs not in the lower back, but in the hip joint. Perform 20-25 repetitions.

Diagonal lunges

Stand up straight with your feet hip-width apart. Perform a lunge backwards diagonally, behind the other leg. Then, pushing the pelvis out with the gluteal muscle, return to the starting position. Repeat the movements 20 times.

Do such a set of exercises without rest, alternately first on one, then on the other leg. I recommend doing 4-5 circles per workout.

Massages and wraps

And the last thing you need to pay attention to is massages with specialists, wraps and vacuum massages with jars. They help to improve blood circulation and cellular metabolism, returning tone to the skin. Massage procedure allows you to intensively affect the deposited fat. Mechanical processing of the problem area breaks the formations and removes stale swelling.

Vacuum massage and wrapping are contraindicated for those who have varicose veins or predisposition to it!

At home, you can make a complex of can massage and wrapping.

Jar vacuum massage

You can buy jars at the pharmacy for 100 rubles. Liberally lubricate the front, side and back surfaces of the thigh, as well as the buttocks with any cosmetic oil. Press the jar to push the air out. Bring it up to your thigh and release it. It should “suck up” the skin. Start moving the jar in different directions over your thigh and buttock until the skin turns red. This means that the process has gone and you have warmed up the leg. Along with this improved blood circulation in the problem area.

On another day, you can do a wrap.

Honey wrap

Take two tablespoons of honey and add a few drops of orange or peppermint essential oil. Stir the mixture thoroughly and apply it to your buttocks and thighs. Leave the composition for an hour under a film. Wash it off in the shower with warm water and then moisturize your skin with cream.

Wrap with ginger, cinnamon and clay

Combine 5 g each of ground cinnamon and ginger. Add 75 g of blue clay. Pour enough water to make the mixture moderately thick and easy to apply. You can add 10 drops of grapefruit essence. After distribution, the remedy is kept for about an hour.

Pepper wrap

Combine 100 ml of vegetable oil with Z g of hot pepper or 10 ml of tincture on its basis. Heat to 25 degrees, apply and wrap with a film. The first session is held for 15 minutes, then the duration is increased to 40, if the skin reacts normally.

Remember that consistency is important in exercises, cosmetic measures and nutrition.