How to reduce hips in volume, remove ears and pump up the buttocks. Weight loss program for a week, exercise in the gym and at home

Before tackling the reduction of hips in volume, you need to be prepared for a comprehensive solution to the issue. This approach will allow you to get rid of body fat, and the muscles become more elastic and strong.

Ways to reduce the volume of the hips

There are 4 main methods to effectively reduce thigh size at home:

• diet;
• massage;
• physical training;
• slimming underwear.

Proper nutrition will allow you not to gain extra pounds and keep fit. The duration of the diet depends on the type of diet followed. This will allow you to get rid of excess weight in a short time. In order for the result to be long-lasting, it is worth adhering to proper nutrition all the time.

Anticellulite massage considered the easiest and most affordable way to reduce the hips. It should be used regularly throughout life in order to have elastic skin at any age.

Physical exercise Is the most effective way to reduce hips in volume. It allows you to quickly get rid of extra pounds. It takes several months of hard training to bring the hips into shape. To preserve the result obtained, it will be necessary to lead an active lifestyle further.

Shorts for weight loss will allow you to get rid of more fluids and toxins during exercise. Thanks to the shorts, excess weight is lost faster, cellulite disappears and the body contours become clearer.

Diet food

Adhering to dietary nutrition, you need to drink regularly and a lot (water with lemon and honey, still mineral water, green tea, weak rosehip decoction). Food is eaten in small portions from 5 to 6 times a day. After 8 pm, there is no need to eat.

The diet allows you to get rid of toxins, improve liver function, and speed up metabolism.

Fresh vegetables and fruits will improve bowel function. For their high-quality assimilation, you need to adhere to the sequence of use: fruits should be eaten between main meals, and vegetables - immediately before meals. Food preparation should be such that minerals and vitamins are preserved in maximum quantity - you can boil, steam or simmer.

Smoked, fried and salty foods should be excluded from the diet. To quickly remove toxins, you need to include in the diet foods with a slight diuretic and laxative effect: plums, apricots, watermelon, melon.

When correcting the volume of the hips, it will be useful:

• foods high in fiber;
• virgin sunflower oil;
• olive oil;
• seafood;
• dietary meat (not fatty) - rabbit, lamb, chicken;
• black bread with bran;
• fresh fruits and vegetables;
• dried fruits;
• buckwheat and rice groats;
• proteins - no more than 30 g per day;
• small amounts of honey or jam;
• ergotropic products that contribute to the burst of energy: onions, garlic, peppers, ginger root.

Foods prohibited during the diet:

• foods high in fat;
• carbonated sweet water;
• baked goods and white bread;
• mayonnaise;
• conservation;
• sugar;
• potatoes;
• pork.

Diet for a week to reduce hips in volume

The daily calorie content of the meals consumed should be no more than 2000 kcal per day. During the week you need to eat for breakfast: green apples, melons, grapes (several berries a day), you can drink green tea without sugar. Toast with sour jam or one soft-boiled egg is acceptable a couple of times a week.

For lunch, experts advise eating a vegetable salad with olive oil and lemon juice, meat (boiled chicken breast, rabbit) or grilled fish, stewed vegetables. Allowed for dinner: buckwheat, boiled rice, stewed vegetables. A glass of green wine can be enjoyed twice a week with dinner.

It is advisable to add asparagus, beans, broccoli, Brussels sprouts, champignons to the menu. Cottage cheese, yogurt and kefir should be low in fat. You can add honey to the tea. Such a varied menu will replenish the body with important trace elements, vitamins and will effectively lose weight in the hip area.

Exercises to reduce hips at home

Before embarking on exercises to reduce the hips in volume, you need to do a little warm-up to warm up the muscles. Within 1 min. you need to step in place, raising your knees high. Then, within the next minute, make a series of jumps.

The simplest and most effective exercises:

1. Lunge forward. Starting position: stand up straight with your feet together. The lunge is carried out with the working leg forward, the knee should be at heel level, the back and supporting leg should remain straight. Press during a step as much as possible. You need to repeat 10 times for each leg.
2. Lunge to the side. From a standing position with feet shoulder-width apart, take a wide step to the side with knee flexion. The feet should be parallel to each other. When performing a lunge, the body needs to be tilted forward a little. After completing 5 - 10 steps, the leg is changed.
3. Plie. The legs are set wider than the shoulders, while the toes are directed to the sides. Hands can be extended along the body or placed on the belt. Squatting legs should be kept parallel to the floor. The exercise is performed at a slow pace with a straight back.

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Exercise to reduce the buttocks in a month

Swing back and up:

1. For the exercise, you need to kneel down, with your arms slightly bent at the elbows, lean on the floor. The gaze should be directed forward.
2. Resting on the forearms, the bent leg is lifted up, held for a few seconds, and slowly lowered.
3. You need to perform 15-20 swings with each leg, keeping your back straight.

Swing your leg while lying on your side:

1. Starting position: lie on your side, stretch your legs, resting your head on your hand.
2. Swings are performed with a straight leg, the maximum rise should not exceed 70 °. You need to repeat the exercise with each leg 15-20 times.
3. To increase the load, hold your leg at the top point for a few seconds.

Knee lift:

1. You need to lie on your stomach with your legs bent at the knees (at right angles), your hips should be shoulder-width apart, and your shins should be tightly pressed against each other. Hands are placed above the head in a closed position, resting on the forehead, the neck remains relaxed.
2. Breathing in air, the knees are raised together. The lifting height should not be large - 10 cm.
3. On exhalation, they return to their starting position. The upper body remains relaxed, only the abs, buttocks and thighs are strained. In these parts of the body, tension must be maintained throughout the entire session.
4. It is worth doing 20-30 lifts.

Fitness ball exercises

Exercises using a special ball will effectively develop and strengthen the muscles of the press, hips and buttocks. The exercises should be performed in several sets with a break of 30 s.

The most common and simple exercises are:

1. Squat with a fitball against the wall. For the exercise, you will need a fitness ball and two dumbbells (2 to 5 kg). Starting position: stand up straight with your feet shoulder-width apart, with your back against the wall. Hands with dumbbells are lowered along the body. After taking a few steps with your feet forward, you need to sit down smoothly. When squatting, the legs should be parallel to the floor. It is important to press the ball well with your back and lift it with the force of the buttocks to its original position. Perform 2-3 sets 12 times.
2. Swing your legs on the fitball. Lying on the floor, you need to put your shins on the ball, and raise your buttocks so that the body is straight. After that, in turn, you need to raise and lower your legs 20 times, after a break of 30 seconds, you can perform another 1 approach.
3. Glute bridge on fitball. The ball must be fixed against the wall. Sitting on it, you need to lower yourself so that the buttocks and back rest on the ball, and the legs - on the heels and are even. After that, you need to align the body by lifting the buttocks, while keeping the shoulder blades together. It is worth staying for 3 s in this position and slowly descend. In the initial position, they are also delayed for 3 s. You need to repeat the exercise 12 - 15 times in 2 sets.

Exercises with a rubber band

• Extension of the legs while lying. You need to lie on your back and press your legs to the body. The feet must be resting against a tourniquet, the edges of which are fixed in the hands. Exhaling air, the legs are slowly straightened and held in an even position. On inspiration, they return to their original position. You need to repeat the exercise 15 times.
• Leaving the leg to the side. In the starting position, standing, you need to stand with your foot on the loop from the tourniquet. Its ends or second loop are held by hands. Slowly you need to move the working leg to the side, and just lower it smoothly. The exercise is performed 10 times with each leg.
• Leading the leg back. Starting position: standing, one part of the harness is fixed with the supporting leg, the working leg is inserted into the loop. The feet are placed together. The exercise runs smoothly. It is necessary to take the working leg back, fixing it for a few seconds, and return it to its original position. The exercise is performed 10 times on each leg.

A set of exercises for training in the gym

Experts can advise how to reduce hips in volume in the gym. Among the huge variety, they single out the 3 most effective exercises to help shape the hips in the desired shape.

These exercises include:

1. Hyperextension. Starting position: lie with your stomach on the simulator, your calves rest against the roller. A weighting agent can be used. The back remains level. From this position, bends forward at a slow pace. When lifting, the body should be in a straight line with the legs. In this position, you need to linger for 2-3 seconds.
2. Deadlift. The legs are set narrowly, the lower part of them touches the barbell neck. When lifting the barbell, you need to strain the muscles of the buttocks and hips as much as possible. The movement takes place in the lower back, you should not strain the upper body. You need to do the exercise smoothly.
3. Squat with a barbell. Taking the bar in your hands, your legs should be wider than the shoulders, the socks should look out. The back should be straight, slightly arched in the lumbar region. On inhalation, a smooth squat is done with the pelvis back. The knees should be in line with the toes of the feet. During squats, the back remains level, and the angle between the calves and thighs should be 85 °. They return to the starting position on exhalation, straightening the legs.

Massage

Massage is a fairly effective method to deal with excess volumes. You can periodically take a massage course in the salon. It includes 10 procedures. After the course, the skin becomes more elastic, the orange peel disappears, the body acquires sharper outlines. Weak vessels are considered the only contraindication to salon massage.

For a more visible result, massage can be combined with water aerobics, other physical exercises and diet.

LPG massage

A type of hardware cosmetology aimed at body shaping.This method allows you to get rid of cellulite, fat deposits, and improve skin condition. The massage includes 10-15 procedures every 1-2 days. After the course, to maintain the result, every month it is worth going through 1 more procedure.

This type of massage is not suitable for people with:

• benign skin lesions;
• skin diseases of any origin;
• a hernia in the groin, lower back, or thigh;
• inflammation of the lymphatic vessels and nodes;
• phlebitis or thrombophlebitis;
• epilepsy;
• endocrine diseases;
• hemophilia.

In addition to the above cases, such massage is contraindicated for women during the period of bearing a child, after liposuction and on the days of menstruation.

LPG massage gives good results in combination with mesotherapy. Meso cocktails should be introduced immediately after massage.

Wraps

With the help of wrapping, you can reduce the volume in the thighs - as the main option for dealing with excess weight, this method is not very suitable. But in combination with massage and physical activity - it gives excellent results. Wraps help improve skin condition and get rid of cellulite.

In the salon, the following active ingredients are used for wrapping:

• essential oils;
• healing clay;
• plant extracts;
• seaweed;
• sea ​​salt;
• special formulations for wrapping.

There are several ways to perform the procedure: hot wrap, cold, contrast and isothermal (wraps, the temperature of which corresponds to body temperature).

The effect of wrapping will be better if you visit a sauna or bath before the procedure. It is worth taking it 2 hours after eating. The process takes from 1 - 2 hours. After wrapping, shugaring, mesotherapy, injections are contraindicated. The duration of the course is 5-15 procedures.

For home wrapping, you can use the following recipes:

1. 100 g honey, 2 tablespoons burdock oil, 3-5 drops of lemon essential oil.
2. Black clay - 2 tbsp (diluted with water until thick sour cream), 1 tsp. dry mustard, 1 tsp. honey.
3. 1 tbsp yellow clay (slightly diluted with water), 1 tbsp. freshly brewed coffee pomace, orange essential oil - 5 drops.

For convenience, you can purchase special mixtures ready-made:

1. Natura Siberica is a warm body wrap.
2. Mixit cold wrap.
3. "Modeling silhouette" by Chistaya Liniya;
4. Cold Guam wrap.

Before wrapping at home, you can make a thigh scrub with 2 tablespoons. salt and 2 tbsp. honey. Skin massage for 5 min. will increase blood flow and improve the result. After applying the mixture to the skin, cover the body with a film, put on warm pants and wait 40-60 minutes. If you engage in physical exercise or dancing at this time, the effect will be better.

Blue clay

Blue clay is often used to reduce thighs. It allows you to get rid of cellulite and remove skin imperfections. The result becomes noticeable after the first 3-5 treatments.

Blue clay is used for a mask that is applied to the thighs, buttocks and abdomen as a wrap. The duration of the procedure is 40 minutes. Clay is diluted with water to a liquid state, then essential oils are added, it is best to use citrus fruits.

Slimming thighs and buttock lifts

For body shaping, you can use special underwear with a tightening effect. It is comfortable with minimal or no seams. High-quality slimming underwear makes the figure chiseled and provokes the burning of fat cells in the buttocks, abdomen and thighs.

Mesodissolution

The method is considered one of the most effective and involves the introduction of lipolytic drugs into the adipose tissue. The procedure allows you to effectively break down fat cells, after which they are excreted with the lymph. The skin is tightened, cellulite disappears.

After the course has been completed, the volume of the thighs decreases by 4-10 cm. The duration of the course depends on the amount of body fat. It can last from 7 to 10 sessions. The procedure is performed once every 10 days.

The indication for mesodissolution is cellulite, excess weight.

Contraindications:

• pregnancy, breastfeeding;
• diseases of the nervous system, including epilepsy;
• disruption of the cardiovascular and endocrine systems;
• renal failure;
• allergy to the components of the injection.

With a proper lifestyle, physical activity, balanced nutrition and adherence to all medical recommendations, the result after mesodissolution lasts a long time.

Liposuction

The procedure is a vacuum removal of fat from the area of ​​its accumulation, for the correction of body contours. In order for the result to last longer, it is necessary to do physical exercises (they need to start no earlier than 1 month after the procedure), adhere to a low-salt diet.

Before the procedure, you need to carefully prepare:

• to be healthy;
• get tested;
• quit smoking 2 weeks before the procedure and refrain from smoking for 3 weeks after it.

Liposuction is a one-time procedure. This is a complete operation using local anesthesia. After it, they are in the hospital for 1-3 days. On the continuation 1 - 1.5 months. Compression garments must be worn. It is not advisable to become pregnant for the next six months after the operation.

Contraindications:

• pregnancy;
• obesity caused by endocrine disorders;
• chronic diseases of a somatic nature in severe form;
• low skin elasticity.

Expert advice: how to reduce hip size after childbirth

After giving birth, women lose their shape. In order to quickly return to the previous contours, you need to perform physical exercises, combining them with cardio loads. Experts advise running and cycling.

It is important to take care of the skin in problem areas, take vitamins and stick to a healthy diet, excluding foods high in calories. A few days after giving birth, it is necessary to start putting on shaping underwear, as this will reduce the volume of the thighs and abdomen, as well as prevent sagging of the skin.

Video about ways to reduce hips in volume

Effective and simple exercises for perfect hips and glutes:

A set of exercises to get rid of the ears on the thighs: