Svetlana Markova

Beauty is like a gem: what it is easier, the more precious!

Content

Women are often wondering: how to remove fat from the hips and buttocks, because I want to lose weight in a week. To achieve the result, you can apply a fat-grade complex of exercise. Musculatory power load will make a figure elegant, will strengthen health. Alternatively, it is worth reconsider the diet, add small-calorie products to it. Relieve extra kilograms will help running at the stadium, massage, gymnastics.

How to reduce the ass and hips

To solve the dilemma and lose weight in problem areas, it is important to monitor the calorie content of the products consumed. To do this, you can start a notebook where data on the nutritional value of the dishes eaten the day will be made. Calculating all the calories, you can pick up a suitable menu. Without excluding exercises to reduce the volume of hips and buttocks, you can resort to such a daily diet or drying:

Nutrition	Products
	a glass of low-fat yogurt; any berry or fruit - 100 g; green tea glass; bread and ¼ tomato.
	vegetable soup - 200 g; boiled chicken breast - 120 g; fresh apple-cabbage salad 150 g; slice of bread; failure compote.
	vegetable salad with the addition of olive oil - 200 g.
	dairy buckwheat porridge -250 g; a glass of skimmed or 1% kefir.

In the gym

How to remove fat from foot and buttocks using simulators? For weight loss, you can use the exercise bike, it will help relieve extra pounds in problem areas. Alternatively, elliptical simulators can be used, they combine the stepper and the treadmill. With their help, it is easy to train the buttocks, legs without power influence on the joints. With the help of a treadmill, you can comprehensively affect the fat feet, buttocks.

At home

To look slim very optionally go to the gym. There are proven ways to reduce the volume of hips and buttocks at home. As an option to do - stretching, which helps stretch the muscles of the whole body, improve posture. This kind of aerobics is better to apply after running, squats, power loads. You can try a method that includes classes with elements of respiratory gymnastics, it also helps to lose weight.

Massage

How to remove the hips and buttocks using the usual massage? It is easy to do at home, for the occurrence of a positive effect you need at least 10 procedures, each one is 20 minutes. It is important to remember that physical education classes, walking on long-lasting distances, cycling can be useful additions in the desire to lose weight, get rid of fat on the hips. Before the massage, it is necessary to determine what kind of most effective:

• self-massage;
• electromassage;
• vacuum massage;

To perform a massage at home, you need the hands to be dry and clean, and the nails are briefly cropped. Rings need to be removed, because a non-accurate movement may damage the surface of the massaged area. The body must be preheated - for this you can take a bath or shower. How to remove fat from the hips and buttocks without the help of a professional masseur? For this it is worth performing such movements:

Title name	Technique implementation
Stroking outdoor	Tightly press the palm to the thigh, to carry out strokes.
Stroking the inside of the hip	Bending a foot in the knee to deploy out, palm fits tightly to the body, to make strokes.
Trituration	Performed by bone protrusions bent brushes. Roll out the outdoor part of the thigh.
Pressing	The right palm and thumb hopper is put pressure on the outside of the thigh and priests. Left palm to make a massage of the inside of the hip. The same to do with the other foot.
Sensing	One leg is stretched on the sofa, the other is omitted. Paints put across the hips, you need to capture the muscles and slightly pull them up. Do rotational movements from ourselves with your right hand, and left to yourself. It is necessary to slowly move from the knee to the groin.
Shake	The muscles of the thigh should be relaxed, thumb and the little finger you need to capture the muscles. Starting from the knee to the groin, exercise vibrational movements. They need to repeat from groin to the knee.

Exercises

In order for the muscles of the hips and buttocks to have a beautiful, elastic shape, the skin looked tumaled, you can use a massager, plus to run at the stadium. Such exercises will be useful:

• Legs on the width of the shoulders, hands on the waist. Not bending the lower limbs, you need to pull off the right foot from the ground, so that the body weight comes only on one leg. Then it is worth changing the load on the other leg. Make 20 times for each finiteness.
• Legs put on the width of the shoulders, hands fix on the waist. Slowly, without changing the position of the body, make squats. Make 15 repetitions.

How to remove the inner part of the hip

Often the fat layer is formed on the inside of the hip. To get a quick result and lose weight, it is worth training several times a week. A good exercise that develops only the inner portion of the thigh is drops. In position, it is necessary to spread my legs wide, then you need to bend the right limb and sit down. The left hand should be reached to the floor, and the right hand should be on the side. Straining the muscles of the press, the hips on the exhalation, it is worth changing the position. Exercise is done no more than two minutes.?

How to remove fat from the outside of the hips

Any training should be carried out at least twice a week at the hour. To quickly remove the "ears" from the outside of the hips help squats with burdens. You need to become smoothly, socks apart, taking dumbbells, to do slow squats. Such physical exertion is performed not more than 40 seconds. Effective exercise that helps burn fat is called "Kik-Side". It is necessary to carry out rapid blows to the heel to the side. It is important to remember: To perform high-quality shocks lasting for 20 seconds, you need to have a good stretch.

How to remove fat from the back of the thigh

Get rid of the bulk thighs, strengthen muscle mass will help jumps on the rope. Within 30 seconds you need to jump, without bending your knees. Then the pause is made and jumping repeated again. It is recommended to do 4-5 approaches - such interval exercises will help to lose weight in 4 weeks. Well strengthens the muscles of the lower limbs regular workouts in the pool.

How to remove the buttocks

To be not only tightened, but also acquired beautiful forms, you need to perform the following exercises.

When losing weight, the lower part of the body has always been a problem zone for women. Incorrect lifestyle, sitting work - the main causes of fatty deposits on the buttocks. Knowing knowledge about how to remove fat with hips without harm to health with a sore problem.

Features of slimming in hips

The nature of the female organism is designed primarily for motherhood, so the subcutaneous fat is accumulated in the lower body. Widespread bones to change the body's constitution will not work, but remove extra centimeters and fat on the hips is possible.

It should also be borne in mind that subcutaneous fat can not disappear in a few days. Therefore, to obtain visible results should take at least a month. Simultaneously lose weight will be not only thick thighs, but also other parts of the body (hands, legs, sides). Reduce centimeters with buttocks without affecting other parts of the body, it is impossible.

Basic principles of thigh correction

Thinking over the problem, how to remove excess weight with the hips, first of all you need to know the important principles of losing weight of this part of the body. You can get rid of unnecessary centimeters only when using an integrated approach:

1. Remove fat on the legs and buttocks will help a special set of exercises, systematic execution of which will help keep the body in a tone.
2. In addition to exercise, it is necessary to pay attention to the diet that is of great importance for weight loss.
3. Special wraps activate metabolism. To combat cellulite, wraps from honey mixed with salt in equal parts will help. The mixture of massage movements is applied to the skin, after which the body turns into a film for 40 minutes.
4. Massages enhance blood circulation in the lower extremities, removing spasms and relaxing muscles.
5. Reception of the contrasting soul is able to tighten the dramatic skin and burn extra calories. The shower is recommended to take a day before bedtime.
6. The amount of fluid feeding. Water is of great importance in the process of weight loss: it accelerates metabolism, increasing the efficiency of the weight loss process. In addition to water, the water balance is well filled with herbal teas and fruit.

Exercises for reducing the thigh

Remove fat and pull the skin between my legs. For this, a simple set of exercises is suitable, which is recommended daily either every other day. The number of approaches should gradually increase, and the time spent on charging should take at least 30 minutes.

Before the exercises should be warm up a little. To do this, you can jump or run in place for three minutes. After that, make small slopes.

The following exercises will help to quickly remove fat from the hips:

1. Squats. This exercise promotes pumping all the muscles of the press and hips. In addition to simple squats, you can make squats at the wall: the blades and the buttocks are pressed against the wall, the semi-man is performed. In this position, it is necessary to stay at least as long as possible (at least 30 seconds).
2. Lifting legs in standing position. Stand, put your feet on the width of the shoulders. In turn, raise your legs to the side as high as possible. Watch your legs remain smooth.
3. Exercise "Frog". To do this, you need to put legs on the width of the shoulders, after which it is necessary to perform a seat (the heels at the same time should not break away from the floor). Straight hands rest in the floor, and the hips are as close as possible to the floor. By jumping up, simultaneously turns around 45 °. Perform 8 jumps in each direction. After a small rest, do another 3 approaches.
4. Lifting legs, standing on all fours. Having taking the original position, raise up alternately legs. The back during the execution of this exercise should be a little fade. The number of approaches is at least 4, 15 times for each leg.
5. Drops. Alternately, follow the drops 15 times each leg. Make 3 approaches.

In addition, aerobics, step aerobics, fitness, or running are good for reducing the thighs.

Remove fat from the inside of the hip

Fat deposits from the inside of the thigh require special attention. Here is important to the tension of the muscles, which occurs in the process of physical exertion.

Rises of the hips on the side - the most common way to combat this problem. Source position: Frame on the side, the head with the spine form one line. After moving away the top leg, the lower lift as high as possible. The number of approaches is 4 to 10 times.

Another option is an exercise with a pillow. Sitting on a chair, compress the pillow between the legs as much as possible. Secure this position for a minute. At the same time, keep track of breathing: it should be even. Exercise Perform 3-4 times.

Correct diet for slim hips

Remove fat on buttocks at home only with a diet is impossible. Despite this, the diet is a fundamental point in the process of combating extra centimeters. At the same time, it is necessary to follow the following rules:

1. Refuse or limit the use of calorie food, mayonnaise, soda and sweets.
2. For at least once a month, arrange unloading days (kefir, vegetable or fruit).
3. Try not to fry food, and cook them for a couple or stew.
4. Eliminate the simultaneous use of proteins and carbohydrates.
5. Create a correct diet, where the basis will be fruits, vegetables, fermented dairy products and cereals.
6. Fats remain under full ban.
7. Meat or fish can be included in the daily diet, paying attention to the method of preparation.
8. Food should be fractional: 3 main meals and a couple of snacks.
9. The amount of calorie consumed should not exceed the level of 1200.
10. You need to eat slowly, carefully chewing food.
11. Harmful habits, such as alcohol, worsen metabolism. And the calorie snack leads to an increase in bodybuilding not only on the stomach, but also on the hips.

It should be remembered that during the diet it is impossible to starve. This may negatively affect health, taking into account the physical activity on the body.

Now people who are accustomed to night snacks, in the first week it is recommended to finish the evening meal hour an hour earlier than always. In the future, it is not recommended after 20 hours.

Women hardly corrected in the hips is quite difficult to get rid of fat deposits in this body. So nature is intended that all calories immediately leave there. At the same time, no matter how hard you tried, quickly overcome the problem among the diet, we will not succeed.

In order to at least lose weight and continue to maintain yourself in shape, girls need to comply with three major rules. The first is less than harmful food. The second is to systematically play sports. The third is to lead a healthy and mobile lifestyle. Also, do not forget to care for your body.

Proper nutrition - the key to success

To date, there is such a number of different diets and the recipes of weight loss that the representatives of the beautiful floor even disassembled. Salad, buckwheat, rice, fruit, kefir - all of them have strict restrictions and are based on a refusal of many useful products. As a result, the girl not only loses weight, but also acquires a whole bouquet of diseases. Gastritis, ulcers, stomach disorder, intestinal problems, kidneys, Bulimia is only a small list of what awaits starving beauties.

Therefore, if you want to remove fat from the inside of the thighs, you do not need to sit on the bread and water. Of course, the ideal option will appeal to a specialist. A nutritionist will examine you, will calculate the percentage of excess weight and will signal the menu for you. If the problem is not so apparent, you can choose the option for yourself where all the necessary vegetables, fruits and other products will be present.

Because of what products fat deposits appear

• Chips, Sukhariki

It's one thing when you two months away with a friend with a friend with a pack of chips. Other - When they replace your breakfast lunch and dinner. High calorieness, a large amount of additives and salts - all this does not best affect the figure and health in general.

• Mayonnaise

Unfortunately, in our country, mayonnaise is refueling all the dishes, and not just salads. Sin does not pour them a sandwich with sausage, do not add a spoon in so the welding borsch. And fat, which is contained in similar products, smoothly goes to the hips, waist, cheeks. And glutamates, stabilizers and other additives cause elevated appetite.

Of course, at the beginning to refuse this "delicacy" is very difficult. But if you want to have a normal figure, gradually go with seventy percentage mayonnaise for thirty percentage. In the future, it can be replaced by homemade sauce, which refuel low-calorie salads even in famous restaurants. It may be olive oil with lemon juice, low-fat yogurt with mustard, salted sour cream, kefir.

• Margarine

If you ask an ordinary person who is not related to production, from which Margarine is being made, he is unlikely to be able to answer correctly. The most interesting thing is that some inhabitants of our country believe that its main ingredient is ordinary oil. Of course, this is not true. In fact, this product is a mixture of fats of plant origin.

But it is not necessary to rejoice and think that margarine is completely safe. So, for example, the palm oil is not excreted from the human body. It is added to reduce the process of production. However, it takes a few steps of processing. We have few people are concerned about the cleaning of all components.

Therefore, if you have the opportunity, try to replace margarine or spread with ordinary creamy oil. And before buying a particular product, always read what is written on a pack. The composition should include either natural milk or cream.

• Melted chemale

If you want to remove fat from the inside of the honey, eat only cheese or ordinary cottage cheese. Lovers of melted cheeses should be taken special caution. The problem is not only in a high percentage of fatty, but also in the composition. Those times were passed when such goodies were made from natural components. The maximum shelf life was then up to a month. Now, thanks to chemistry, most of these products can be stored about six months.

• Sausages

Nowadays, it's quite difficult to find a sausage that would be made only from meat. In some cases, unclear producers add soily alone. Spices, peppers, salt and taste stabilizers - all this causes thirst and appetite. As a result, you will drink more than one cup of tea at once and eat entire four sandwiches instead of one.

As for the fatty product, it is usually more than thirty percent. Therefore, nutritionists recommend replacing such products by either fish or chicken meat. In extreme cases, make sausage at home yourself. Naturally, even the home products can not be used too often.

• Sweets

Chocolate, cakes, cupcakes, sweets - all this can be replaced by less high-calorie products. So, for example, instead of sugar in tea should lay honey, instead of sweets it is better to eat dried fruit. Lover of ice cream is unlikely to notice the difference between the creamy and dietary.

• Nuts and seeds

In one hundred grams of purified seeds there are as many hundreds of kilocalories. Of course, if there are them in moderate portions, there will be no harm. But in time to stop and do not eat all the package - it is only units for only units. The same applies to nuts. Lowering girls per week you can eat no more than ten pits of unsalted cashews, pistachios or peanuts.

What products should be introduced into the diet

Remember, a person should use at least two liters of fluid. It is best if it is the usual purified water without gas. It helps to satisfy the appetite for a while, accelerates the metabolism and removes toxins from the body. Would you like to remove fat from the inside of the hips? Then drink a glass of warm mineral water in half an hour before meals. Thanks to this, you will eat exactly as much as you need to maintain forces, but no more.

• Chicken, Fish, Milk

In general, you should use as many protein products as possible. When choosing the ingredient and method of cooking, specify whether the food will be easily absorbed. So, for example, boiled fillet or baked fish will contain more beneficial substances and less calories. In fried dishes, it contains not only fat, but also carcinogens, which poorly affect the human body.

Developing menus, learn how to combine the products properly. The boiled chicken stands with rice, and salmon or scumbers - with buckwheat. It will be nice, if at least once a week you will drink a banana or strawberry milk cocktail. Please note that if you eliminate the remaining ingredients from the diet, which contain carbohydrates and fats, you can undermine your health.

• Fruits

Every time you want to eat in the wrong time, eat on the apple. Watermelon, melon, grapes are well quenched. In winter, it is best to buy kiwi and citrus. These fruits will not only help remove fat from the inside of the thighs, but also will be saturated with your body with vitamins.

• Dried fruits

We can eat dried fruits dried by the usual Dedovsky method - under the sun. Shopping delicacies, despite the brightness and attractiveness, in most cases very harmful. Manufacturers prepare them for new technologies, that is, at first spray with chemical solutions, then placed in a special container. There fruits reach the desired condition for a couple of days. In such products, there is practically no useful.

Sport helps to cope with any problem

• Walking

Unfortunately, industrial progress has greatly influenced human health. Buses, cars, elevators - on one side, all this facilitates life, and on the other, it leads to muscle atrophy and the appearance of excess weight. Note, most often fat on the inside of the hips and buttocks begins to grow after the girl is transplanted to personal transport. Of course, get to the nearest shop is much faster and easier than walking for five minutes. But there will be no benefit for health from this.

So, for beginnings, try to move as much as possible. Per day allocate at least half an hour per walk in the park. So that the muscles are strained, be sure to ask a fast pace. In the end you should feel easy pleasant fatigue in your feet. Upon returning home, pair the feet in a chamomile brave and apply nutrient cream on the skin.

Even if you live on the fifth floor, try to overcome this distance yourself. Girls who have no health problems are recommended for about ten minutes to run up-down steps. The shoes at the same time should be as comfortable as possible not to damage the ankles.

• Bicycling

Bike is an excellent alternative to the car. First, you do not have to stand in many hours traffic jams. You always and pass everywhere. Do you think this is lower than your dignity? In Holland, even deputies and businessmen prefer a two-wheeled comrade. Such transport not only allows you to safely save on gasoline, but does not harm the environment.

Secondly, it's fun. And, more importantly, a month after you will stop the bike, your body will start changing. The fat will be removed from the inside of the thighs, buttocks will be pulled out, the caviar of the legs are inflicted. However, to give up ride will have to representatives of beautiful gender, which have problems with the cardiovascular system and joints.

• Roller skating

If in our country to rollers relate to the entertainment of young, then in Europe they are increasingly preferred by people of the older age category. The fact is that during riding the load is given not only to the muscles of the legs, but also on the whole organism. As a result, the operation of the musculoskeletal system is improved, fat from the buttocks, knees, the inner side of the legs, appears, is excellent insistence. By the way, the skates (ordinary or roller) are a pretty good alternative to running.

• Floating

If there are experiencing problems, be sure to buy a subscription to the pool. If you wish, you can sign up for aquaaerobics, where you will perform sports elements under the supervision of an instructor. This is not just swimming from the side to the side. This is a whole range of exercises developed by experts.

People who decided to train themselves and chose wild water (river, lake), where there are no rescuers, it should be special caution. Never swim to the depth, if the water is cold or you just softened. In this case, the muscle can reduce seizures.

• Dancing

Latina, Salsa, Pole-Dance, Step - In all these directions, the double load goes precisely on the bottom of the body. You do not even have to sit on the diet to remove fat from the ICR and the inner side of the legs. Overweight will leave much faster than if you burn the gym.

• Morning and Evening Charging

Doing home independently, you are unlikely to lose more than two or three kilograms. But to maintain itself in the form still it is worth making elementary charge every morning. This will allow you to cheer up and will not fall asleep at work. Also, if you do not attend the gym, a set of exercises should be done twice a week to bring muscles into tone.

• Exercise first: foot rise

Lie on the right side, go on the elbow, put the second hand over your head. At the expense of times, the left leg raise up, on the expense two - omit down. We make three approaches fifty times. During the respite, the ankle is not put on the floor, and keep a fifteen centimeters from the surface.

• Exercise second: kitty

Become on all fours. In a rapid pace, raise the right and left leg forty times. The back at the same time should be fed, and the head to rise as usual as possible (ideally it should come into contact with the sock). This will allow not only to burn fat, but also to develop flexibility.

• Exercise Third: Stool

Put the foot on the width of the shoulders, bend the legs in the knees as if you were sitting on the chairs. Watch out for posture - the back should remain smooth all the time. In this position, you will stand for about five minutes until the muscles start aches. Then put your palms on your knees and start swing the buttocks up and down. Two minutes later, go about the floor and continue to do these movements.

In the first two or three months it will be difficult for you to fulfill even half of these exercises. In the future, you can gradually increase the load. To make the right position, first use the usual stool. So, conveniently sitting on it, then carefully remove it from myself. If after that you do not lose balance, it means that you have done everything right.

• Fourth exercise: pelvis lift

Lie on your back, put the feet near the buttocks and graze them with your palms. In a rapid pace, fifty times lift and lower the pelvis. In the break between approaches, delay the body at the top of two minutes. Repeat three or four times, depending on physical training.

Modern ladies and zozh

Rejection of bad habits

Unfortunately, in our time only units lead a healthy lifestyle. According to statistics, almost every second girl at least once in his life tried alcohol and cigarettes. Harmful habits that beauties seize are very strongly affected by their organism. And if the representative of the beautiful gender wants to get rid of dependence, the body begins to respond sharply to the lack of nicotine. As a result, extra kilograms appear, and fat begins to grow.

To reduce negative consequences to a minimum and not recover after refusing from cigarettes, during this period it is recommended to supply the course of vitamin. It is not necessary to buy expensive pills, you can buy ordinary dragee in a pharmacy. They will afford to each girl.

Body care

If the fat began to appear on the legs, the fat began to appear, while the other parts of the body remain normally and do not change in any way, immediately apply to the doctor. By the way, a complete medical examination must be made at least once a year. And, of course, at least once a month, it is recommended to go to the bath or spa. Previously do not forget to consult with a specialist.

Before the heater, the body is rubbed with honey or alcohol, due to which the process of metabolism is accelerated, sweating increases. As a result, fat literally melts and leaves through the pores. For more effects, ask to go through the problem zones of the broom.

• Sauna

The sauna from the bath with dry hot air (up to twenty percent of humidity), which, by the way, also affects the human body. It is recommended to walk here to girls who have problems with metabolism and skin. After the steam room, you can make a massage to get rid of subcutaneous fat or cellulite.

• Scrub and wraps

You can do wraps as in beauty salons and at home. In the first case, the beautician will use special creams and oils. Taks facilities contribute to rapid slimming. But if you do not have the opportunity or desire to go to spas, such procedures can be carried out independently.

So, first mix blue clay (fifty grams), water (quarter cup) essential oil (a couple of drops). At the end, add ordinary cinnamon (no more than ten grams). With seasoning, be careful. Even a little overwhelming, you can get a burn or you will be allergic.

Now on the problem area we smear the thin layer of the resulting cleaner, then turn everything around the food film. After two hours, speed the skin with plenty of water. You should repeat this procedure every other day until all fat disappears. If the processed area is strongly baked or itches, wash off this tool. Light tingling is not so scary.

Note, wraps can be done only by those girls who have no health problems. If you have a varicose veins or vessel disease, you will have to look for another way of weight loss. In this case, it is better to try to prepare a mixture of sea algae.

• Massage

Writing on the massage, be sure to check the availability of certificates and a diploma confirming. Only a professional who received a corresponding education will be able to drive fat from your body. In this case, ordinary slaps and strokes will not help you. After such a procedure, some girls remain bruises, and the body sores. Usually the course lasts about ten and fifteen days.

Active lifestyle

Weekends, vacation and holidays do not at home, but outside the city. Go to the mountains, hiking with a backpack, in the forest, go by savage at sea. Just do not sit on the spot, but let's create as much load on your feet. Of course, you should not immediately go to a two-day walking. An unprepared person will be difficult to pass even two kilometers. Gradually increase the distance and weight of the provisional.

Hardening the body

This does not mean that you need in winter at a minus temperature to swim in the hole or run naked in the snow. To get rid of fat deposits on the body, the girl is enough to take a contrasting shower. Direct the jet to the place where there are folds, cellulite, etc. Just be careful not to earn a cold and do not get bruised with bruises. After water procedures, problem areas are wiping with a terry towel.

Stop nervous on trifle

When a person is experiencing, afraid or rolls hysteries, a substance is produced in its body that stimulates the appearance of fat cells. To calm down, drink chamomile or lime tea, you are taking a small piece of black chocolate.

Perfect figure: everything is in your hands

In fact, to lose weight and get rid of body fat is much easier than it seems at first glance. It is enough to make a little effort and manifest patience. Never hurt and do not overestimate expectations, because the first positive results sometimes are even invisible. And remember, an active lifestyle, proper nutrition and training in the gym is a guarantee of your health.

The legs for any woman are her pride, which she gladly demonstrates others. Slender, attractive female legs attract increased attention, especially if their owner is dressed in a short skirt or tight troughs. However, the hidden is one of the most problematic parts of the female body. The female organism is designed in such a way that extra kilograms are distributed, first of all, in the field of hips and the heads. Fat instantly postponed on the hodges, hated cellulite appears, the skin becomes a flabby. Of course, for a woman, the problem how to remove fat with the hips acquires the size of the disaster. In fact, it not only looks ugly, but also harms health. Remove fat with the hinders is quite difficult, but if you seriously approach the problem, you can achieve stunning results.

Exercises to remove fat with hips

Only limiting themselves in nutrition, it is impossible to remove fat from the inside of the hip, to return the borders of slimness and tightness. To remove fat with the hips in a week, a complex struggle with fat is needed, and without sports can not do. Be sure to include in the Cardionaging Training Program. It can be jogging, fast walking, jumps on the rope, bike, as well as classes on a bike or treadmill. Help remove fat from the hips will be able to swim and aquaaerobics. In addition, it is necessary to perform special exercises for hip and buttocks. Fitness clubs can be visited, where special programs aimed at certain problem areas have been developed. You can also do at home, the main thing is to do it regularly and correctly. If you do not miss classes, you can see improvements in a month. Muscles will become more elastic, cellulite will be less noticeable, the skin tone will increase.

Exercises that need to be performed, standing:

1. Legs are a bit diluted, back straight. We make squats, rejecting the pelvis in such a way that the knees do not go beyond the sock, and at the same time the straight corner remained. A complicating task should be sitting, rushing three times, climb.
2. Fucks forward and back. Feet together, make a step forward, knee does not go beyond the sock. Returning to its original position. The same drop is done back. Repeat the exercise by both legs in several approaches.
3. Standing smoothly, you can stay with one hand over the wall. We carry out Mahi straight leg aside and back, the thighs should be in tension. Repeat 10-15 times in three approaches each foot.

Exercises that need to be performed, standing on all fours:

1. The back should be straight, and the stomach is tightened. I raise the stretched leg to the parallel with the floor, omit. In the complicated version, on top you need to swing the foot three times, and only after that omit. Repeat two legs in three approaches.
2. Standing on all fours, pull the leg aside. Lift up to parallels with a floor, while watching the body does not deviate in the other direction. The same with the other foot.
3. Bend the leg in the knee, lift over the floor to the parallel. At the highest point with small mahams to shake the foot, omit. The same with the other foot.

Exercises that need to be performed, lying on the back:

1. The blades are pressed to the floor, legs bent in the knees. We tear the pelvis from the floor as high as possible, but the blades should not be broken. Repeat exercises for 20 times in three approaches.
2. Exercise, similar not previous, only raise the pelvis with a raised up first one foot, then another.
3. Straight legs are raised over the housing lying on the back. We divor the straight legs to the sides, we reduce them with effort. In this exercise, the inner side of the thigh is connected, the most problematic zone.

Food and diets

One of the most common mistakes of many women who wanted to put the hinders in order is what they start hard to limit themselves in nutrition, sitting on very hard diets. The body that receives little calories is primarily beginning to spend the protein from the muscles, which leads to the appearance of cellulite and skin decrees. Fat does not go anywhere. In addition, the rejection of food or a sharp limitation leads to serious health problems. In order to remove fat from the hips and look beautiful and slim, you just need to properly adjust your nutrition.

Healthy food should be the main diet for the entire future life. Specially designed diets for slim bleed no. Only natural products that are either fresh or extinguished should be consumed, baked, boiled. The following products are useful: non-fat varieties of meat and fish, chicken breast, cereals, vegetables, fruits and berries, fermented milk products, olive and linseed oil. Under the ban, semi-finished products, fast food, cakes, cakes, bumps, sausages and smoked, mayonnaise, any oily food, canned food. You should pay attention to the composition of the products. Preservatives, dyes, stabilizers do not make them useful, from which the metabolism can be broken, and the problem with excess fat in the area of \u200b\u200bthe hinders will only be aggravated.

Women dreaming to have slender and tightened hips should avoid drinking potatoes, pasta, white bread. You need to choose whole grain bread varieties, will also be useful will be bran. You need to eat as much fresh vegetables as possible, in the form of salads.

Cosmetic procedures and massages

It is almost impossible to quickly remove fat from the hips only with the help of exercise and diet. But ugly tubercles and pits strongly spoil the appearance, and it is necessary to struggle with cellulite. In this case, massage can help using special fat burning and anti-cellulite creams. Massage can be done at home with a special massage or massage cans that can be bought at the pharmacy. Even massage in the shower using rigid washcloth will be useful in combating cellulite. But, of course, much more efficient is to visit a qualified specialist. The course of anti-cellulite massage, as a rule, consisting of 10 sessions, is capable of not to completely get rid of this problem, it is very significantly reduced to external manifestations.

Any wraps will help. Again, they can be made in beauty salons, and can be at home. For honey wrap, you must apply to problem areas of honey, turning from the top to the food film, and to withstand at least an hour.

Acetic wrapping - This is a cheap, affordable and very effective way to combat cellulite. The usual vinegar should be diluted with water in proportion 1: 1. A piece of gauze wet in solution and wrap the thigh. From above - food film, then heated on the battery towel. We are waiting for 30 minutes, then after taking a cool shower, a body cream is applied.

For clay wrapping Blue clay powder is divorced by water, then applied on the hip, then - polyethylene and towel.

The legs will not lose weight in a few days, you need to tune in for long work. Healthy, balanced food should be the basis of the diet. Very often we eat not because we feel a feeling of hunger. The habit is included, sitting in front of the TV, uncontrollably to eat chips, candy, sandwiches. Breakfast is ignored, for lunch, as a rule, something from fast food is eaten. In the evening - abundant dinner. It is not surprising that the volume of the hip is constantly increasing. To remove fat from the sides on the hips, you need to reconsider your diet, try to eat something easy, sweetness to be replaced by fruit, and instead of potato fries and a fat chop to eat boiled chicken breasts with vegetables.

You need to try as much as possible. More often to meet with friends not to sit in a bar with beer and chips, and for long walks in the park. You can give yourself a subscription to the pool and at the same time a beautiful sports swimsuit. For each gone centimeter to indulge himself not by a campaign in the pastry shop, but a massage procedure, for example.

It is no secret that getting rid of excess fat on the inside of the thigh is quite difficult. However, fitness coaches for women say that if approaching this problem is comprehensive - to eat right, make gymnastics and cosmetology procedures - you can quickly bring your feet in order. The main thing is to do all the manipulations to eliminate fat regularly and as often as possible.

On the inner and outer part of the hips, fat formation can occur at any age. And to understand how to quickly remove fat in this area, you need to know the reasons for its formation. The most common reasons:

• Hormonal failures associated with sex ripening.

Hormonal failures that sometimes have a place in adolescence can cause thigh obesity

In adolescents, sex hormones begin to supply a signal to the body so that it is supplied with additional energy (fat) in case of a future pregnancy. Fat reserves can be deposited on different parts of the body, but most often it happens on the hips.

• Pregnancy.

At this point, the body is intensified by the energy that should help the child. Fat reserves after pregnancy are formed both during the period of lactation and after its end.

• Cell receptors.

Adrenoreceptors respond to the deposition of fat in the body. Beta receptors contribute to a decrease in fat, and its accumulation occurs due to alpha receptors. Depending on the number of alpha receptors in the hips area and fat will occur. In men, usually, their number is minimally in the hips, and in women, on the contrary.

• Excess weight.

Sometimes even 1-2 unnecessary kilograms of body weight play a significant role in the formation of fat precisely on the hips. It depends on a certain type of female figure. It happens more often if the "pear-shaped" figure.

• Passive lifestyle.

Most of all suffer from the fullness of women working in the office or on other low-level operations. During the sedentary, the muscles of the hips lose the tone, which leads to fat deposits in this area.

There are also other reasons, for example related to diseases or reception of drugs that lead to a hormonal splash. It also reflects on increasing fatty deposits.

How to get rid of fat on the inside of the hip

The inner part of the hip can be lost weightlessness, how to remove fat quickly from it - a question that does not have an unambiguous answer. But absolutely everything is possible with the correct distribution of the load on the legs and the whole body, nutrition and other procedures contributing to weight loss.

There is no such gymnastics that would have removed fat from the hips in a few days. But if you approach the question comprehensively, then for several weeks you can see the first pleasing results.

With this approach, it is necessary to comply with the following recommendations:

• eat right;
• to do physical exercises;
• to live an active lifestyle;
• making a massage, wrapping or peeling femur leg;
• walking or led walks.

Note! Fat cannot be removed specifically from any area. This happens simultaneously in the whole body.

However, there are places where fat begins to gain before. Accordingly, it will go there in the very least. This is especially true of girls with a pear figure, whose hips will lose weight at the very end.

Proper nutrition and water as a way to quickly remove fat

Beautiful figure and healthy body needs a correct diet. To reduce weight and reduce fat on the hips and in other parts of the body, it is necessary to revise the power.

Primarily, you need to pay attention to the number of calories consumed per day. If food has a too high calorie coefficient (sweets, flour, fat), it is necessary to refuse it. Dairy products are better to use a low fatness percentage.

It is necessary to exclude harmful food from nutrition:

• alcohol;
• crisps;
• mayonnaise;
• sausages;
• raws;
• margarine;
• fried food.

It should be included in its diet to include more fruits, vegetables and greenery. Meat and fish need to choose non-fat, such as chicken, heck, salmon. Very well contributes to the slimming of buckwheat. Other cereals can also be used in small quantities in your diet.

To accelerate metabolism need to drink more liquid - Juices, cocktails, herbal teas. But it is best to drink just water. This action helps to quench the hunger for some time and well displays toxins. The minimum fluid volume per day should be 2 liters.

Effective exercises for the inner part of the hip

Fat layers on the hips have every person, but their quantity depends on the violation of fat ratios with muscles in this area. If you correctly give the load on the muscles of the top of the legs and on the whole body in general, you can achieve the necessary balance of the fat-muscle, which will lead to a slimming of the thighs to the desired size.

The best in this case will be cardio exercises for legs and buttocks:

• Jump in one place. The legs should be breeding to the sides, and the hands are raised up through the sides.
• Scissors legs. You can make horizontal (lying on my side) or vertical with a jump.

• Compressing and squeezing of the thigh muscles at the power of any object (fitbol or pillows). You can do in a lying position (on the back) or sitting on a chair.
• Squat. This exercise will help to quickly remove fat, both from the inside of the thigh, and with the external, and from the buttocks themselves.
• Lifting legs and removal to the side. You can connect this exercise with squatting.

It will also help to achieve the desired result, walking on a special simulator, where you can choose the "Signating Staircase" function. The feet should be a little deployed to the sides.

Interesting fact! The lush hips are not only from excess fat in the skin, but also with muscular hips.

This often happens in women who were engaged in physical exertion, stiguously directed to the work of the legs (dances or sprint). If you add to this fitness exercises, then the muscles will increase even more. And if you dramatically stop classes - swim with fat. In this case, it is necessary to choose the right set of exercises.

Training program for drying the inner part of the hip

For more efficient drying of the hips, it is necessary to make a special training program, aimed at a daily reduction in fat deposits. It can be both a home set of exercises and a hike in a gym, fitness centers, dancing, aerobics and so on.

For classes bring the maximum benefit, you need to make them with regular frequency and intensity. Here are some parameters for performing workouts at home and in the gym.

Place of classes	Parameters	Time and number of times
In gym	Number of approaches during the week	2 times
	Intensity	Average
	Rest between exercises	45 sec.
	Number of repetitions	Appointed
	Training apparatus	20 minutes.
	Stretching muscles of the inner part of the hip	Performed after each cardio exercise (helps to quickly remove fat, and not water from the body)
At home	Number of approaches per week	2 times
	Intensity	Big
	Rest between exercises	30 sec.
	Number of repetitions	appointed
	Training Cardio Gymnastics	Performed after each exercise for 3 minutes
	Stretching inner muscles	Performed after each cardio exercise

Cosmetology procedures for getting rid of fat in hips

A good facility to combat unnecessary fat are cosmetology procedures. They are better to do immediately after training and exercise. The frequency of procedures is 2-3 times a week.

It is best to alternate them among themselves. For example, on Monday and Thursday - massage and sauna, on Tuesday and Friday - peeling, and on Wednesday and Saturday - wraps.

You can visit cosmetology procedures in the cabin where a specialist will use special cellulite tools. But you can do some procedures at home.

Massage for slimming feet

When it became a problematic inner part of the hip, how to remove fat quickly, masseuses know. It was the massage of this zone that helps to get rid of extra accumulations and quickly lead the figure shape.

Of course, a massage in the SPA Salon is not a cheap thing, but the effect is felt immediate. If there is no time or money on such pleasure, you can do and self-massage.

The easiest way is to purchase a handmade massager. You can use it at any time, even for watching your favorite TV shows. It is for 10-20 minutes a day to achieve a positive result.

Another leader among fat destructors is a bath massage. A vacuum, created under a silicone jar, eliminates cellulite and fat deposits.

Body skin peeling in fatty deposits

Piling and scrubs occupy one of the most significant places in the fight against fat. The most accessible resources for scrubics at home is coffee and salt.You can add honey, cinnamon, essential oils to this fat burning agent.

Coffee and Honey Scrub can be done once a week.

Coffee-honey scrub is applied by massage light movements for 10-15 minutes, then wash off. It is necessary to make such a peeling 3-4 times a week, within 2 weeks.

Salt peeling also make about 10-15 days, every other day. To do this, the seabe salt of large grinding is mixed with several drops of citrus essential oil and also rubbed into the skin with massage movements, after which they wash off.

Wraps for slimming in hips

To carry out wraps, they independently take 50 g of blue clay and 1/4 of Art. water. Mixed to a creamy state and add 3-5 caps. Citrus essential oil. Then add no more than 10 g of the ground cinnamon and are thoroughly mixed. The mixture is placed on problem areas and wrapped with a simple food film. After 2 hours, everyone was washed.

For wraps, you can also use honey, coffee, mustard or chocolate. The optimal number of procedures in one course to achieve a positive result is 10-15. Perform them better every other day.

If there are cardiovascular diseases, then from the wraps of the inner part of the hip it is better to abandon or replace them with more gentle procedures to quickly eliminate fat, such as marine algae mask.

Water treatments

Among the most effective water procedures should be celebrated the baths and saunas. Before steaming, the body is rubbed with alcohol or honey, from which the sweating increases, and all exchange processes in the upper skin tissues are accelerated. Such a procedure contributes to the dissolution of fat cells and exit their through the pores.

Dry hot air in the sauna also perfectly affects the exchange processes in the body. It is especially recommended to go here to people with the problem of skin metabolism.

After that, it is necessary to make anti-cellulite massage.

How fast will first appear first results

If comprehensively approach to combat fat on the hips and diligently perform all the procedures listed above and recommendations, then the first results will be noticeable after 2-3 weeks.

But it is not necessary to hope that this process will be rapid because fat in the hip field goes for a very long time. So, it is necessary to gain patience and diligently continue to perform everything necessary for weight loss.

When the inner part of the hip is complete, how to remove fat quickly from this zone depends on the cause of the appearance of greasy sediments

The time to complete the problem depends on the causes associated with the deposition of fat. If this is due to pregnancy, then after delivery, you need to pay more attention to physical exertion. As a rule, after the end of the lactation period, everything can return to its place.

If the problem is in excess weight, you may need half a year or a year, depending on the stage of obesity. With sedentary office work, it is possible to bring themselves in order for several months, subject to the stubborn respect for all recommendations.

Get rid of excess fat in the hips is not really so difficult, as it seems. You just need a lot of desire and a little effort, and also stock patience. Although the first results are not so noticeable, but if you continue to try to do everything possible to achieve a goal, it is very soon possible to achieve the desired effect.

The inner part of the hip - how to remove fat quickly:

Express method of losing weight of the inner part of the hips: