How to remove the ears on the hips in the gym. Ears from the inside of the thighs: how to remove them

Fat rounded appearances with outside the hips, which are on the same level with the buttocks, are called "ears". They look rather unattractive and spoil the female silhouette, do not allow you to feel comfortable in tight-fitting outfits and on the beach. It is difficult for naturally slender people involved in sports to maintain excellent shape to understand this problem. Most of those who have to constantly struggle with overweight, know about the "priest ears" not by hearsay.

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

Small formations of fat under the skin, if not dealt with, can grow over time, becoming like "riding breeches". There are several reasons for this:

Overweight. In some women, excess fat is distributed evenly throughout the body, while in others it is formed 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. In some even slender girls, due to a genetic predisposition, rounded protrusions on the sides of the thighs may appear.

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 wholesome and healthy foods, and the total daily calorie intake is reduced.
You need to move more. You can't sit in one place. You need to jump, run, walk, engage in energetic dancing.
Make exercise a part of your life. You need to perform not just the first complex that comes across, but a special one, aimed at working out the problem area. Active influence on this zone gives the body a clear indication that it is not suitable for building up fat folds.
Massages and body wraps. These procedures allow you to act on the outer part of the thighs, “stir up” subcutaneous fat, which gives impetus to its use, that is, it is involved in the splitting process.

The use of the entire arsenal allows you to overcome even those ears that were inherited and make the thigh line perfect.

How to eat right so that the "ears" on the hips are gone?

The accumulation of fat is facilitated by excess calorie intake, when the incoming amount prevails over the expended, and the rest is deposited in the fat depot. And in order not to feed the "popin ears", the diet must not only be radically changed in favor of choosing healthy and wholesome food, but also reduce the total daily calorie intake. The diet must necessarily include all useful and nutritious substances, as well as a sufficient amount of fluid that supports metabolism and cleanses the body.

Proper nutrition that promotes the burning of "pop ears" is based on the following principles:

Drinking regime. It is necessary to drink from 1.5 to 2 liters of exceptionally pure and high-quality water per day.
Small portions. You need to forget about three meals a day. The daily ration is divided into five or six doses, and portions are made extremely moderate.
Fresh and cooked vegetables with fruits. They are a low-calorie source of minerals and vitamins. They are rich in fiber, which helps cleanse the gastrointestinal tract.
Porridge from dark types of cereals. They are rich in carbohydrates that are slowly digested in the body, which give a long feeling of satiety, 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, baked.
Exclusion of harmful products. No pastries, sweets, muffins and fast food.
The diet, compiled according to the above rules, helps not only in the fight against the "ears" on the hips, but also allows you to improve the body, become slimmer.

Massage and wraps against protruding “ears” on the hips

They allow you to intensively work on the fat deposited on the outer part of the thighs. Mechanical study of the problem area breaks the formation. Helps to cope with the ears perfectly:
- Vacuum or manual massage using the rubbing technique. The oil mixture helps to 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. It can be juniper oil, lemon or orange.
- Wrapping with cling film. Ginger, coffee, grated chocolate, ground green tea are used as a warming mixture that makes the fat “melt”.
Both procedures should be included in the complex of measures to combat "golf" on the hips.

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

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

The complex includes the following exercises:

Squats
- With feet shoulder width apart. The stance throughout the squats must be stable. The arms are extended in front of you, and the back is straightened. The squat is not made full, and the hips at the bottom point are parallel to the floor. The number of repetitions is at least 20.
- With feet wide apart. The legs are wider than the shoulders, and the socks are divorced. When squatting, you need to orient your knees to the feet, making sure that the outer part of the thighs works.
Deep lunges

Ten times on each leg, lunging forward.
Mahi
- Leg from a standing position back. Lean against a wall or back of a chair. You need to do at least 20 swings on each leg.
- Legs from a prone position. First, they lie on their side, the emphasis is on bent arms, with the upper straightened leg they swing up. 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 retracted, turning the heel outward, straining the abdominal muscles. For each leg do 25-50 repetitions.

Slide

Lying, they bend their knees, feet at shoulder level and lean on the floor, hands are freely placed along the body, the pelvis is raised so that the body with the hips is on the same level, but the hands with the upper back are on the floor. Make a slide at least 30 times.

For beginners in sports, it is quite difficult for girls to master a set of exercises on their own. In order to perform all movements technically correctly and breathe correctly, various videos will come to the rescue.

Summarizing

Only a change in the rhythm of life allows you to defeat the hated fatty formations on the lateral parts of the thighs. You need not only to move a lot, do special exercises, but also eat right, do not neglect body wraps and massages using mixtures that warm up fat deposits.

Ears on the hips can occur in any girl, regardless of physique and diet. Fat that has managed to accumulate in the body can be concentrated in one place, and it will be difficult to remove it. This will lead to the formation of ears on the hips. The phenomenon not only outwardly looks ugly, but also causes discomfort. A girl with a problem may experience pain while lying on her side. This will lead to the fact that the fashionista will begin to think about how to remove ears on hips at home.

It's hard to fix the problem. Classical exercises do not affect the zone, and diets are not always effective. However, perseverance will help you achieve results. Today, a complex of influences has been developed, which, together with a diet, will help to quickly remove the existing disadvantage. Experts assure that not only the usual exercises can help, but also shock wave therapy, which will not cause discomfort. Ears in the problem area will decrease after a couple of sessions. Even walking and massage can help in eliminating the problem. However, all methods of influence should be carried out correctly. About what exercises should be performed to correct the hips, about the most effective methods and diets that can help remove excess weight, let's talk further.

The question of how to get rid of the ears on the hips for short term are given exclusively by women. Men practically do not encounter such a nuisance. When identifying the causes of the appearance of ears, it should be remembered that any adipose tissue is of 2 types - subcutaneous and reserve. Type 1 is quickly accumulated and just as quickly consumed. It is formed when the body received extra calories that it did not have time to use up during the day.

Note! Most diets help to get rid of subcutaneous fat and remove the sides. However, the type of tissue is not the cause of lugs. Because of this, it will not work to deal with the problem with the help of classic weight loss schemes.

Ears on the thighs are formed from reserve adipose tissue. The body forms its reserves during puberty. The tissue is located in the inner part of the tissues and is necessary for the production of estrogen. When puberty ends, the reserve tissue is no longer needed. However, the body is in no hurry to remove it. It is easier for him to leave existing stocks than to spend resources on their removal. The result of the activity of the body is the formation of ears.

Having tried a set of exercises against the ears on the hips, the girl will understand that most of the methods do not remove the problem. The fact is that gradually the reserve adipose tissue becomes overgrown with a protective film. It conserves deposits and prevents their efficient combustion. Having decided to adjust the sides, the girl must remember that internal fat accumulations cannot simply disappear. They do not come out with the liquid, as happens if the fashionista is fighting external deposits. From environment reserve accumulations are isolated by a protective shell. Only by activating growth muscle mass, the girl will be able to cope with the ears. Growing muscles will begin to use the reserve for the process nutrients which is closest.

Correction of the ears on the hips with exercises

Not all exercises are equally effective for fighting fat in the thighs. However, experts have developed a set of influences, using which a woman will be able to activate the process of getting rid of extra cm.

The most effective exercises for dealing with ears on the hips include:

Walking. In order for the effect to become noticeable, it is necessary to perform the exercise for at least 15 minutes a day. At the same time, the girl can choose the pace of walking on her own. Exercise will help not only affect the hips, but also have an overall positive effect on the state of the body. The abdomen will shrink.
Squats. Exercise will help not only correct the problem area, but also tone the muscles of the legs and buttocks. For squats to be effective, the exercise must be performed correctly. This requires keeping your back straight and keeping your heels off the floor. The method will avoid muscle strain and will have an impact on the problem area.
Floor exercises. To perform them, you need to lie on your back and relax. In this case, it is necessary to place your hands along the body. When the starting position is taken, you need to lean on them and raise your pelvis up. Then you need to freeze in this position, while straining all the muscles of the buttocks. After 3-5 seconds, you must return to the starting position. You need to go down slowly.
jumping. You need to start the exercise at a measured pace. The action is performed on 2 legs. When the girl feels that the load does not bring severe fatigue, you can increase the pace. Experts advise sports fashionistas to try jumping on 1 leg. During the process, you need to monitor the correct execution of the action. Jumps should be light and landing soft.
Hoop. A sports equipment known since childhood can help to effectively eliminate the problem. If a girl practices for 30 minutes every day, the result will become noticeable in a week, and in a month the girl will be able to boast beautiful figure. However, training should be regular.

Performing simple exercises will not take much time. Busy women of fashion, unable to allocate even a minute of free time for themselves, can have an impact on the problem area during the performance of everyday duties. To do this, you need to alternately strain the muscles of the buttocks. You can use the exercise right at the workplace. Trainers are not required for its use. Soon the operation will become a habit, and the girl will notice that appearance problem area began to change into better side. Exercise is best combined with diet.

Correction of the ears in the hip area is facilitated by running and walking. If it is difficult to force yourself to do a morning jog every day, then everyone can increase the distance that needs to be covered on foot.

Note! The greatest effectiveness in the fight against ears on the hips is climbing up the stairs. For this reason, if a girl lives on one of the upper floors of a multi-storey building, it is better for her to refuse to use the elevator and overcome the required distance on her own every day. The procedure can partially replace training. Soon the fashionista will notice positive result. The ears will start to disappear.

At first, the girl will experience fatigue after a daily workout. However, soon aftermath physical activity will leave, and the fashionista will be able to perform the exercises at her pleasure. However, you shouldn't be overwhelmed. Excessive efforts will only bring harm. You should start with a small number of repetitions of the selected exercise. Only after the body is able to adapt to the load, you can increase it.

Diet to combat ears on the hips

Exercise will not bring the desired effect if the girl does not adjust her diet. To speed up the process of getting rid of the ears, you do not need to adhere to strict diets.

However, it is necessary:

get rid of the habit of snacking on sweets,
exclude flour from the diet,
refuse fried meat,
stop drinking alcohol
stop eating junk food and salted fish.

If the girl’s goal is only to correct her hips, nutritionists give standard recommendations. They advise dividing the entire daily amount of food into several small portions and eating at least 3-4 hours. To improve metabolism and reduce appetite, you need to drink a glass of water 30 minutes before a meal. Water can be replaced green tea sugarless. As an addition to following the classic recommendations, a girl can try to follow a sparing diet. This will not only get rid of the ears on the hips, but also remove excess weight, if present.

Alternative methods of ear correction

There are a number of ways to get rid of the ears on the hips.

To help solve the problem can:

massage,
shock wave therapy,
walks.

Massage can complement fitness. It is better not to use the method at home, although this is possible. To achieve the fastest result, you need to contact a specialist. If the girl nevertheless decided to deal with the problem on her own, she may need additional funds.

Note! Not everyone benefits from massage. There are a number of contraindications. In order not to face negative consequences, it is necessary to consult a specialist before starting the procedure.

Help remove ears essential oils lemon or rosemary. They can be mixed with blue clay and applied to problem areas. The resulting mass must be rubbed into problem areas. You don't need to press hard. The action is carried out with the help of light movements. After the mass is applied, the thighs should be wrapped with a towel or film. The mixture must be left on the problem area for 2 hours, and then washed off with warm water.

Shock wave therapy is another effective method ear fight. The procedure differs from other methods of losing weight in that it does not require effort on the part of a fashionista. sound waves affect tissue and destroy fat cells. Experts who are ready to carry out the procedure assure that it is harmless. Moreover, the result becomes noticeable after the repeated implementation of shock wave therapy. Ears can decrease by 2-5 cm. Only experts in their field should be trusted with the procedure. Only they will carry out the operation painlessly and without harm to the body. The choice of method depends only on the girl. Regardless of the method that she decides to use, it should be remembered that any impact has an effect only after stable execution. Only perseverance and endurance will help to remove the ears on the hips and reduce weight without strict diets.

Women tend to worry about their figure, even those who have no special reasons. But there is one thing that even the slimmest lady can have - "ears" on her hips. It seems that there are no reasons to go on a diet, but these deposits spoil the appearance, it will no longer be possible to wear tight trousers or skirts, and it is generally uncomfortable to appear on the beach. But it is quite possible to get rid of these "ears" on the legs, and quite quickly, with the help of special exercises. All you need is your desire and some free time. If you have already thought about how to remove the "ears" on the hips, then you should start now. The sooner the fight against the disadvantage begins, the sooner it will be possible to cope with it.

Reasons for the appearance of "ears"

These most unpleasant bulges on the hips are nothing but fat deposits concentrated in one part of the body. In this case, on the hips. Most often they are present on the outer part of the legs, but they can also be on the inside. Like any other trouble of this kind, "ears" appear for quite banal reasons:

malnutrition;
passive lifestyle;
insufficient activity;
hormonal disbalance.

It turns out that if you eliminate all the causes of tubercles on the hips, they should go away. But most often the question is “how to remove the ears on the hips?” appears exactly when it needs to be done quickly. For this, there is a whole range of exercises to start the fight against this problem. If you are not lazy and work hard, then you will quickly say goodbye to fat deposits both on the outside of the thighs and on the inside.

If you are seriously thinking about how to remove your hips, then you can start training today. You will not need any special simulators and additional shells, only the desire to become beautiful.

Regular leg swings. Stand up straight, for balance, you can lean on the back of a chair or against a wall. Start swinging first with one foot to the side, then the other. If you are in a not so good physical form, then for a start you can limit yourself to 15 lifts, the next day you can already do 20. Then you can already do 2-3 sets of 20 swings with each leg. This exercise helps to quickly get rid of the "ears" on the hips and effectively strengthens the muscles.
There is a similar exercise in the prone position. Lie on the floor on your side, lean on your arm and, as you inhale, start lifting the leg that is on top. As you exhale, lower. Do not try to do high lifts if it gives you discomfort. On the first day for each leg, it is enough to do 15 lifts. Gradually, it is already possible to increase both the number of lifts and the amplitude. The same exercise can be performed for the inner thighs. To do this, it is already necessary to raise not the upper leg, but the one that lies on the floor.
Good help to fight against body fat and banal squats. Most importantly, keep your back straight and keep your feet off the floor. It is not necessary to squat completely, up to half is enough. This already works well on the problem areas of both the outside of the legs and the inside. To enhance the effect of the exercise, you can put one leg forward during it. At first it will be difficult, but gradually the body will get used to the load.
Many people know about the effectiveness of lunges in strengthening the buttocks.. But the same exercise can be done in order to remove the "ears" on the hips. Only already it is necessary to do lunges not forward, but sideways. It is enough to do 2-3 sets of 15 lunges, and you will soon notice positive changes.
It helps to get rid of the "ears" on the hips and the following exercise. Lie on the floor on your back, place your knees bent on the floor. Raise your hips off the floor as high as you can and hold this position for a bit.
Climbing the stairs. Such an activity perfectly trains the muscles of the legs and works effectively in burning the "ears" on the hips. If you live in high-rise building, there is a reason to abandon the elevator in order to bring your figure into proper condition.
You can go jogging. It will not only help you get rid of fat deposits on the thighs, even from the inside, but also strengthen the cardiovascular and respiratory systems.
Swimming pool . It is generally a leader in body shaping and health promotion. Swimming works all parts of the body and helps to get rid of the "ears".

This is one of the simplest and available ways for those who are thinking about how to remove the "ears", and for general maintenance of body tone. Special investments are not required here, you can do it at any convenient time and almost anywhere.

What can you do besides training?

Of course, if you exercise hard, but at the same time do not stop leaning on high-calorie foods, you are unlikely to achieve the desired results. Therefore, if you are thinking about how to remove the "ears" on the hips, you should completely change your lifestyle.

. It is not at all necessary to go on a strict diet if you decide to get rid of the "ears" on the hips. It may be possible to lose weight at first, but when you return to your usual diet, deposits can again settle on your body. Therefore, it is worth limiting the consumption of fatty foods, fried, smoked foods, fast food, pastries and sweets. Your friends should be fruits, vegetables, dairy and cereals. Meat should also be present in the diet, as it is a source of protein, which is so necessary for the body. Only it should be low-fat varieties - veal, chicken, turkey, rabbit. And boiled or baked. In general, try to lean on foods containing protein, since it is actively involved in muscle building. Carbohydrates are also needed as a source of energy, but they need to be consumed in the morning. And try to eat every two to three hours in small portions. In the matter of preserving and maintaining harmony, nothing better than fractional nutrition has yet been invented.
Be sure to drink water throughout the day and especially during workouts. Each cell of our body contains fluid, and if there is a shortage of it, it will already “think” about filling the deficiency, and not about burning fat.
move more. Of course, you will still do the exercises and, perhaps, sign up for the gym. But beyond that, you need to be more active. Walk more, give up the elevator, take a walk.

Already this is quite enough to quickly get rid of the "ears". In addition, by changing your lifestyle, you will no longer think about how to remove your hips in the future. You will have a great figure without any problem areas. After all, it is much easier to maintain harmony than to try hard to get rid of body fat.

How not to harm yourself in the pursuit of harmony?

Many of us are designed in such a way that when there are problems with the figure, they go on strict diets and train to the point of exhaustion. But it can be very harmful to health. Therefore, the main thing here is not to overdo it and carefully monitor your condition.

Be sure to warm up before exercising. During training, keep your back straight, during squats, place your feet parallel to each other. Be sure to monitor the pulse and general condition. If you suddenly feel bad, it is better to stop and rest a little.

You should definitely consult with your doctor about what exercises and loads are possible for you. Especially if you already have some health problems.

There are no complicated rules on how to get rid of "ears". If you take your body seriously and take care of your health, you will become the owner of a gorgeous figure without any serious consequences.

Get rid of the ears on the hips. Real exercises that allow you to remove the "breeches". Mistakes made by newbies.
Any normal trainer will tell you that exercises to remove the ears on the hips are a commercially oriented myth. We evenly gain fat and evenly get rid of it, no matter what we do there. You can swing your legs like a clockwork and still see problem areas, or you can not do any isolation exercises at all, work on the whole body, and systematically eat right, and get the desired result. Why are there “ears” on the hips at all? It's simple - in the female body, it should normally be from 18% of fat mass. This is necessary for the normal flow possible pregnancy and "just in case".

Nature still does not know that we can always buy food at the nearest store. The fat layer is genetically denser in some places, and less in others. So if your mom has “ears” and you inherit her physique, most likely your predominant fat deposition will be the same. Fortunately, a fairly low percentage of fat within healthy values allows you to look good and not have pronounced problem areas.

Go to any gym from the commercial category. What are the boys doing? Bend arms with a barbell for biceps. Girls? They spread their legs in the simulator, bring their legs together, well, at best they try to squat with a bar, bodybar, or light dumbbells. If we were transported by a time machine six months ahead, and boys and girls would have remained unchanged. Well, maybe someone would lose a couple of kilos through diet.

Why is that? Yes, just information and breeding, plus light squats - this is a complex for an 80-year-old grandmother who wants to get rid of the consequences of hypodynamia. But not for a young woman who wants to tighten her buttocks. We can only progress by increasing the load. Moreover, we are not talking only about the weight of weights - more complex movements, long sets of exercises and progress in technique are also considered.

The second point regarding exercises to remove the ears on the hips is that you should do basic workouts that involve a lot of muscles in order to lose weight faster and get rid of the “ears”. Often girls swing their legs to the side with or without weights, trying to defeat fat in this way. And a deceptive burning sensation in the muscle convinces them that everything is right. In fact, the resulting lactate causes burning, and it has nothing to do with the processes of lipolysis. And swings are best either “embedded” in training with basic movements, if there is strength for that, or not done at all, if there are none.

Moment three - you still need to train your back, abs, shoulders, arms and chest in order to have good posture. The posture of the body is extremely important for the safety of all exercises against the ears, for the legs and for the buttocks. If your back is weak, your belly sticks out even without fat, and your shoulders don't have enough range of motion, you're heading for injury no matter what the simple logic, forcing us to download what we are unhappy with.

An example set of workouts

Remember that a calorie deficit for weight loss is best created with dietary restrictions. Most likely, if you read such articles, you are far from squats for weight loss with your own weight on your shoulders and a deadlift with two body weights, so don’t even think about some fat burning in training, this is also an amateur fitness myth. So, what exercises remove the ears on the hips most effectively?

First, do a warm-up - 10 minutes on a stationary bike with accentuated knee lifts and bends, then 20-30 slow face-to-wall squats to increase mobility, and the same amount of deep tilts due to hip flexion.

Set a timer, do each movement for a minute, each set - repeat 2-3 times.

Set 1

Deep squat with counterweight

Stand at the “lower” block of the crossover, set your body weight, step back, and perform deep squats, compensating for some of the body weight by holding the block handle. At home, you can do this with a hard rubber expander. Contract your buttocks at the bottom of the exercise, and try to keep your knees soft when you get up.

Romanian deadlift

Take the bar so that the palms are shoulder-width apart, the grip is straight. Perform simultaneous "pulling" the buttocks back and bending in hip joint. Work very slowly, lowering the projectile to the available depth, and returning to the starting position very slowly, without “tilting” the pelvis forward at the top of the exercise.

Steps to the sides with an expander

Fasten the rubber expander on your knees, and perform "spider" deep steps, first to the right, then to the left. Make sure that the body does not lie forward on the hips, and the back does not round.

Jumping into a deep squat with touching the floor

Remove the expander, jump so that the feet are slightly wider than the shoulders, at the same time lean forward and touch the floor with your fingers (or just a slight tilt to the available depth), then jump to connect your legs together.

Set 2

Goblet squat with pendulum

Take a heavy dumbbell and place it on your chest. Lower into a squat, then unload your right leg and swing it sideways, controlling your body position to eliminate swinging. Lower into a squat again, but repeat the swing with your left leg.

Lunge back with "woodcutter"

Stand facing the expander fixed at the top or the top cable pull of the crossover. Grab the handle with both hands, step your left foot back while twisting towards your right thigh. Repeat, changing legs.

Tilt forward with "swallow"

Take light dumbbells in your hands and alternately bend forward, taking either the left or the right leg back. Work smoothly, do not rock from side to side.

Jumping out of the "scissors"

Lower into a scissors lunge, first perform 30 seconds of easy jumps up with your right foot, then the same amount with your left. Do not change legs while jumping.

When you're done, stretch, and alternate leg exercises with work on other parts of the body. It will be enough to do this workout 2 times a week to get a visible effect.

"Ears" on the hips give many women a lot of trouble. We try different workouts, different diets. But, despite our efforts, the unloved riding breeches remain. It even happens that everything is losing weight, but not! Why is this happening? Let's figure it out!

Usually fat "loves" most of all that part of the body, the muscles of which load less. In this part of the body, blood flow and lymph flow are disturbed, and excessive fat deposits appear.

Learn more from the video:

Note! Squats can be done with dumbbells or bottles filled with water.

4. Lunges to the side

The movement engages the gluteus maximus and the internal and side surface frog. The lunge forms a beautiful relief of the legs, removes the "breeches".

Technique:

We put the legs wider than the shoulders, hands on the belt.
We take a step to the side with one leg and bend it at the knee, slightly bending in the lower back. We load the leg bent at the knee, and use the other straightened leg as a support.
We perform the exercise in the same way, changing legs.

We perform two to three sets of fifteen exercises.

For detailed technique, see the video:

5. Lunge walking

With such walking, the lateral and inner surfaces of the thigh and the gluteal muscles are very effectively loaded.

The back is straight, the thigh of the leg with which we take a step is parallel to the floor. The knee of the leg behind is almost touching the floor. To do the exercise need a lot of space, since walking is carried out in a circle. Therefore, not everyone can find the opportunity to perform it at home.

We perform two to three sets of ten exercises.