Each era had its own idea of beauty. For example, in antiquity, women with round shapes, fair skin, wide hips and waists were compared to Greek goddesses. In the Middle Ages, the ideal of beauty was expressed in small breasts, thin lips, thin arms and legs. As for our days, social networks have played a major role in shaping the image of the ideal.
Large breasts, plump lips, a narrow waist and wide hips with voluminous buttocks are the image that is broadcast as an ideal by bloggers and stars. In this case, you need to have a small amount of fat, be fit and elastic. In response to this, body positivity emerged, which encourages people to accept their body in any form.
Egor Fukalov
fitness trainer
Tells why “ears” appear on the thighs and how to get rid of them.
Mail.Ru conducted a survey that showed that 70% of Russian women are dissatisfied with their body and its individual parts. Women want to make their figure more attractive and do not want to put up with excess weight.
Sometimes modern beauty standards set an unrealistic standard, are misleading, deceptive and contrary to human nature. Stars and models hide information about plastic surgery and injections. However, there are things you can change to look more attractive and be healthier.
Lumps on the thighs bother many women
The deposition of adipose tissue on the hips is inherent in the fair sex by nature. This occurs even in those who are not overweight, because it is a natural part of physiology. For example, in men, fat is most often deposited in the abdominal area. The deposition of fat reserves in the hip area is facilitated by the production of the hormone estrogen.
The fat layer is necessary for the normal functioning of the body, but it is important to determine the ratio of fat and muscle tissue. The normal fat content in a woman’s body is 17-22%.
However, if you are determined to reduce body fat and remove the “breeches,” you will have to work on it.
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How to remove “breeches” on the hips: experts tell
Breeches are a natural part of physiology.
“Ears” on the hips appear even in those who are not overweight and are generally satisfied with their figure; the fact is that this is local fat that appears during puberty. From a medical point of view, this is simply the fat layer of the body, that is, the norm. However, if there is a conscious need to work on your body, then it is important to remember that “breeches” are a type of fat that is extremely difficult to get rid of... but possible. Together with experts in injection and hardware procedures, a fitness instructor, a plastic surgeon, and a massage therapist, we understand the intricacies of all modern methods. The “breeches” or so-called “ears” on the thighs consist of reserve fat.
It begins to form in women during puberty and continues to accumulate until approximately age 22, supporting the production of estrogen. But as soon as a woman has a regular menstrual cycle, the body ceases to need these reserves. As a result, this layer becomes denser and becomes covered with connective fibrous tissue,” explains Andrey Iskornev, head of the Platinental plastic surgery clinic.
As a result, it turns out that fat deposits are enclosed in a shell, which is why it is so difficult to fight them - in the process of losing weight, they are the last to be lost, and, moreover, extremely unevenly. Fat “traps” are common to both men and women - the only differences are in the places where they are located. In the male body they are concentrated on the abdomen. In women - just in the area of the riding breeches and buttocks.
According to Ruslan Panov, an expert methodologist and coordinator of the group programs of the federal network of fitness clubs X-Fit, the reasons for the appearance (if it is not a genetic feature) can be different. Among them: problems with the functioning of the lumbosacral segment of the spine (the innervation and functioning of the peripheral nervous system are disrupted, which leads to metabolic failure), unhealthy diet, sedentary lifestyle, disorders of lymph flow and blood circulation in adipose tissue and hormonal disorders (use of certain drugs for hormone basis, puberty, hypothyroidism, menopause, pathologies of the adrenal glands and pancreas).
Ruslan Panov
If we are not talking about hormonal imbalance, then the first thing to do is to review your diet. Fat tissue in the body does not disappear locally, so exercises aimed at working out the outer surface of the thighs (for example, strength training) are not suitable.
The complex includes a transition to a balanced diet. The amount of energy expended in life and training should exceed the energy received from food. It is advisable to eat frequently (up to five times a day) and in small portions.
The next stage is training. Pronounced “breeches” may indicate not only that the body has a high percentage of fat, but also the weakness of the gluteal muscles. Weak gluteal and thigh muscles sag and visually form a fold on the sides of the thighs.
If you're new to strength training, it's a good idea to start with swings and lunges. After a week or two, you can add weights in the form of dumbbells or barbells. These exercises work the inner and outer thighs and make the buttocks more elastic.
However, don't skip upper body and cardio workouts (brisk walking, running or cycling for 20-30 minutes will keep your cardiovascular and respiratory systems healthy). Concentrating on only one area is not the best option, as it is ineffective. This applies not only to fat deposits in the hips, but also to all others - on the stomach, in the lumbar area and arms. Classes should be comprehensive, aimed at the whole body.
The main task of the training process is to spend a lot of energy, so training formats may be different. Interval training is best suited, since high-intensity time intervals trigger a long recovery process after exercise (up to three hours), actively consuming energy.
Pure functional directions with neutral spinal positioning techniques are also excellent. In them, in addition to increasing energy exchange due to the inclusion of postural muscles in exercises, correct posture is built, which automatically improves the condition of the spine. Adipose tissue is actively consumed in dance styles, Latin American or modern. Swimming also perfectly solves the problem of increasing energy exchange and correcting the spine for those who prefer the water element.
Some body types are genetically less susceptible to exercise aimed at building muscle mass and getting rid of fat in local areas, and in this case, the “breeches” zone.
After training, to restore muscle tissue, you need to take a contrast shower (which also stimulates blood circulation). During bath procedures, you can massage the problem area with a hard washcloth or a special glove. It’s easy to do vacuum massage with cups at home (you can buy them at any pharmacy). The problem area must be lubricated with anti-cellulite cream or oil, then attach the jar to the skin and make zigzag movements.
Massage
Or you can trust the professionals. For example, the “7 Colors” chain of Thai and Balinese massage salons offer several programs aimed at getting rid of local fat deposits. The “Minus 7 Centimeters” program is an hour and a half slim massage, which involves a special technique - vacuum clapping. The massage is done using Thai herbal cream with menthol, camphor and Gold Shape ginger. The main ingredient is a formula made from garzenia pollen (Super Hi-Sol), a plant native to the south of Thailand and used in Thai folk medicine for several millennia.
Some patience is required from the guest - prepare for severe pain. Just like after a good workout, the next day you feel a pleasant muscular “joy”. Usually, after two or three such sessions, the body will get used to the load,” explained the master.
The second option is a massage, which is performed with patting and smoothing movements. This is where the anti-cellulite cream-gel Minceur Rapide from the French brand Guinot comes to the rescue. The active component at the heart of the formula, Lipolysine, breaks down the fat layer, removes it from the body along with fluid and toxins, normalizing blood circulation.
The product is widely used in salons, but it can easily be included in home care. After all slimming programs, it is not recommended to take a shower for at least four hours; the cream works even when the massage session is already over.
Injection techniques
Many clinics offer non-surgical liposuction as a solution to the problem. A drug (one of the most popular and effective is Aqualyx) is injected into the area of fatty tissue, dissolves it and removes it from the body. According to experts, in one procedure, which lasts about less than ten minutes, you can reduce the volume by two centimeters. True, you will not see the result immediately after leaving the doctor’s office, but after a few days.
In general, to remove the “breeches” you will need four to five procedures at an interval of three weeks. Experts advise not to forget about seven hours of sleep (as a necessary recovery), training (only complex) three to four times a week, and a balanced diet.
Cryolipolysis
This is a procedure in which fat is irreversibly destroyed by exposure to cold.
I put cleolipolysis in first place in terms of effectiveness - the procedure is painless, and as a result you lose up to four centimeters in volume, and fat is lost by 40 percent during the procedure! This cannot be guaranteed by any other weight loss device. By capturing the fat trap with a specially selected attachment, low temperatures act in a targeted manner without affecting other organs. During the procedure, cold is used (-10, -11 degrees), which causes slow death of fat cells (apoptosis). Local apoptosis during cryolipolysis is a milder and safer effect for the body,
- says Karina Musaeva, medical director of the LazerJazz laser technology clinic.
Another advantage of cryolipolysis is that cold itself does not destroy cells, but only causes apoptosis of some of them. Fat is broken down and eliminated through the lymphatic system safely, as proven by numerous studies. During the procedure, you can sleep, watch a movie, or combine the procedure with magical detox droppers,
- adds the expert.
The procedure takes about an hour, and the maximum result is visible after one and a half to two months.
What's happening? Fat cells are broken down and safely eliminated from the body through the lymphatic system. As a bonus, the appearance of cellulite in the cryolipolysis area is significantly reduced.
RF lifting
In second place in popularity is Body Tyte RF lifting. This technology is very popular in Hollywood. Unlike cryolipolysis, this is tissue heating due to high-frequency current; the method combines four modes of radiofrequency and vacuum exposure. RF waves heat all layers of the skin - epidermis, dermis and subcutaneous fat - to a certain temperature. As a result, tissues are renewed and thickened, and collagen is produced.
This is a procedure that needs to be done as a course. As a result, you can get rid of not only extra centimeters, but also cellulite, sagging and swelling. RF lifting can be combined with lipolytics to enhance the effect.
Myostimulation
This method is also called “fitness for the lazy.” The device provides not only linear muscle contractions, as during training in the gym, but also their torsion twisting. The effect is very similar to twisting when drying washed clothes. As a result, nearby “fat depots” are destroyed and swelling goes away. According to experts, after the first procedure, which, by the way, lasts only 20 minutes, the volume will decrease by three to six centimeters.
It is impossible to get rid of fat locally
Adhere to two principles:
- Create a calorie deficit. Reduce your food intake by 50-100 calories each week. The fat will go away, the “ears” will decrease in size or disappear.
- Add 2-3 strength training sessions per week to get in shape. Combine strength and cardio training. Set a goal not only to lose weight, but also to gain muscle.
Photo: istockphoto.com
Exercises to remove ears, flabbiness on the inside
An important aspect in the fight against this problem is physical activity. They should be targeted and can be used as an independent complex or additional exercises in a general workout.
The recommended loads should be performed daily for 20 minutes - this time is enough to form a beautiful and slender silhouette in the lower body in 2 months (approximately). Even if general training is carried out 3 times a week, exercises for the inner thighs should be performed according to the recommended schedule. These include:
- Stand up straight, lean your hands on the back of the chair so that your back is positioned exactly vertical. Swings with a straight leg to the side are performed alternately for each limb.
- Without changing position, continue to raise your legs to the sides, but they need to be bent at the knee joint. The body must remain motionless during this exercise.
- Lie on your back, raise your upper body and rest your elbows/forearms on the floor. You need to bend your legs at the knee joints and pull them as close as possible to your chest. Then they are straightened and moved apart, after which they return to their original position. The pace of the exercise is slow, breathing is even and deep.
- Turn on your side, support your head with one hand, place the other in front of your chest (lean it on the floor). Bend your upper leg at the knee and place your foot on the floor. The limb remaining on the floor must be raised as high as possible (do not bend at the joint!).
Each load should be applied for 5-7 minutes, this is enough for 15-20 repetitions of each swing/movement. Between exercises, you can take short breaks (literally 10 seconds), during which you are allowed to take a few sips of clean water.
For a set of exercises for fat on the inner thighs, watch this video:
Fight on three fronts at once
- Change your diet. Eat a varied and balanced diet. Give preference to fruits, cereals and cereals, poultry and fish, eggs and vegetable oil.
- Increase your extra-workout activity. Cooking, cleaning, playing with the child, going to the store, washing the car. This will all burn a lot of calories.
- Training activity. Keep a training diary to track your results. Alternate strength training and cardio training.
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A set of exercises to get rid of ears
The complex is small, but the exercises have a clear target orientation and give a good effect, provided that the technique of their implementation is strictly followed.
To understand all the nuances, look at photos and videos on the Internet, and if you work out in the gym, ask the instructor to check whether you are performing them correctly.
Before you start exercising, be sure to do at least a 5-minute warm-up: swinging your legs, jumping rope, squats, etc., then the muscles will warm up properly and the lesson will be more effective.
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Here are the main basic exercises:
- Swing your legs while lying down . Lie on the floor with your right side, slightly bend your right leg, and make sharp swings with your left, moving it back a little and lifting it 45° above the floor.
After doing 30 swings with one leg without a break, turn over to the other side and repeat the exercise with the other leg.
- Squats. Feet shoulder-width apart, back straight, arms extended forward parallel to the floor. Do 30 squats, then bring your legs together and do another 30.
- Lunges. Standing straight, make a large lunge forward with one leg, while the foot of the second leg is pressed firmly to the floor.
Perform 30 squats, keeping your back straight and not touching the floor with the knee of the leg that is behind you. Switch legs and do another 30 squats.
- Leg lift. Get on all fours, stretch one leg out parallel to the floor, lower it and raise it again, and so on 30 times. Then change legs and perform another 30 lifts.
Now you know how to remove ears on your thighs; the exercises described above, with daily training, will rid you of this dubious decoration.
Perhaps not everything will work out right away - for an untrained body the load may be too great. Then reduce the number of repetitions of each exercise by half and gradually increase them to normal.
Getting rid of negative factors
Tip #1
: Create a favorable environment to get rid of outside influences.
The figure is harmed by:
- Hormonal imbalance.
- Sedentary lifestyle.
- Violation of venous circulation.
- Excess weight.
- Depressed psycho-emotional state.
- A large amount of sugar, fast food and sauces in the diet.
Photo: istockphoto.com
A little theory
Adipose tissue in our body has two types. The fat layer located directly under the skin serves to store nutrients.
It accumulates quickly and is quickly consumed, especially during weight loss diets and increased physical activity.
Another type of fat is called reserve fat and appears in women, or more precisely, in teenage girls around the age of 13. The body at this age begins to form fat reserves inside the tissues, which are of great strategic importance - they contribute to the production of estrogen, the female sex hormone.
By the age of 20, the process of puberty ends, and the need for reserve fat disappears. However, our thrifty body is in no hurry to get rid of it, as evidenced by the ears on the hips.
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Adding positive factors
Tip #2:
you need not just to remove the “ears”, but to be able to keep your legs slim and toned for a long time.
To do this try:
- Build a useful work and rest regime.
- Add dancing to your life.
- Eat at the same time 3-4 times a day.
- Eat more vegetables and green fruits.
- Drink 2-3 liters of clean water.
- Replace simple carbohydrates with complex ones.
- Eat enough protein foods.
- Walk 5-10 thousand steps daily.
- Sleep 8 hours a day.
- Exercise regularly.
- Keep a food diary.
- Massage to improve blood circulation in the legs.
General recommendations: how to remove ears on legs
- Check your hormone levels if diet and exercise don't produce results over time. Perhaps the reason for the accumulation of excess fat lies in hormonal imbalance. This process should be supervised by a doctor.
- If there are no diseases or dysfunctions of the endocrine system, proper nutrition and regular exercise should become your allies for a long time. Do not think that in a month the problem will completely go away. This can last for months, or even years.
- The day and night routine also plays an important role. With a lack of sleep, overexertion and excessive physical and mental fatigue, the body produces the hormone cortisol, which responds well to stress and does not allow the body to fully recover and, accordingly, lose weight. Therefore, it is important to get enough sleep, go to bed no later than 11 pm and sleep for 7-9 hours.
- To improve the relief of the skin and the outflow of lymph, you can also resort to massage, which will also relax the muscles, relieve spasms and improve blood circulation, this will improve the result provided that you exercise and follow the principles of proper nutrition.
Fat Burning
In order to remove breeches from your hips, you first need to lose weight. But diets should not be used for this; they only give a short-term effect. During the diet, not only fat mass is lost, but also muscle mass. After returning to your usual diet, fat reserves are quickly replenished, but lost muscle mass does not return without strength training. As a result, the percentage of fat in the body becomes higher than it was before the diet, which means that the ears on the hips become even more pronounced.
Losing weight should be based on proper nutrition, containing all the necessary substances - proteins (at least 1-1.5 g/kg body weight), fats and carbohydrates. At the same time, the daily caloric intake of the diet should be less than the body’s energy consumption. To do this, you need to exclude flour, sweet, salty and fatty foods, increasing the amount of vegetables, lean fish, meat, and cottage cheese in the menu. Keep a food diary and count the calories consumed; their daily amount should be in the range of 1200-1500 kcal.
The second necessary condition for losing weight is physical activity. It should include both cardio exercises aimed at burning fat (jogging, brisk walking, aerobics, etc.) and strength training aimed at strengthening and building muscles. Cardio exercise on an empty stomach is especially effective for weight loss - for example, brisk walking or jogging in the morning before breakfast.
If you have a “skinny fat” body type, you need to devote more time to strength training, eliminating flour and sweets from your diet, and increasing the consumption of animal proteins. There is no need to cut your daily kilocalorie intake much.
Nutrition
You need to follow the basic principles of a healthy diet:
- do not abuse salt and sugar;
- drink enough water;
- do not exceed caloric intake;
- only healthy food, preferably home-cooked;
- complex carbohydrates in the morning, proteins in the evening, be sure to eat vegetables throughout the day;
- We eat five times a day - three main meals and two snacks.
