How to remove riding breeches from your hips: TOP-30 exercises (photo)

Breeches are a common problem of fat deposition in women on the outer thigh. When blood stagnates, fat molecules accumulate in this area, forming so-called “bear ears.” A woman’s figure seems hopelessly spoiled, and various diets do not always give positive results. Even after losing a fair amount of extra pounds, a woman does not always solve the problem. The following tips will help you get rid of harmful deposits.

CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT

How to remove riding breeches: basic rules

It is not for nothing that the problem area on the outer thigh is considered one of the most difficult to eliminate. Strategic fat reserves, which the body stores for a rainy day, most often accumulate in the upper thighs and lower abdomen. That is why removing breeches from the hips is a very difficult task. In vital processes, the body does not use fat deposits on the outer side of the thighs, and in the process of losing weight, this problem area disappears almost as a last resort.

However, ears on the thighs appear not only due to fat deposits. Muscle tissue is actively involved in their formation. Weak gluteal and thigh muscles sag and visually form a fold on the sides of the thighs. If you try to lift your buttocks, you will notice that the riding breeches are pulled up. Therefore, regular exercises to tone the muscles of the legs and buttocks are also very important if you want to remove the breeches.

Why do ears appear on the hips or riding breeches:

A high percentage of body fat, which in girls is most often concentrated in the lower part of the body.
Weak muscle tone, which contributes to the formation of folds on the sides of the thighs.
Features of the body type: in the pear body type, ears may appear on the hips even with an overall slim body.
Hormonal disorders.

However, whatever the reason for the appearance of ears on the thighs, they can only be removed by reducing the fat layer and increasing muscle tone. Therefore, the problem of riding breeches is always solved by nutrition and training. Don't count on a magic pill, miracle wrap, or other super-effective technique. These methods do not work. So what should you do to remove the riding breeches?

How to remove breeches?

If you want to remove breeches, then the first thing you need to do is improve your nutrition. The body begins to consume fat only when it receives less food than it can consume, i.e. with a calorie deficit. How you will achieve this deficit is up to you: you can count calories, you can adhere to the principles of proper nutrition, you can simply limit yourself to eliminating harmful foods from your diet. It's your choice.

The second point is training. Unlike nutrition, without changing which it is basically impossible to lose weight, training is not a necessary element for removing breeches. However, regular exercise will help you achieve your goal much faster! In addition, as we have already noted above, muscle tone tightens folds and eliminates lugs on the thighs. Since you not only need to tighten your muscles, but also burn fat in the riding breeches, your workout should include:

Cardio exercises to burn calories and speed up fat loss
Exercises for breeches to tone muscles and increase blood circulation around the problem area.

These are two main points that will help you remove the riding breeches in a short time. Wraps, massages, cupping and other popular methods can only be used as a supplement to nutrition and training; such methods do not work alone!

We also emphasize that you cannot force the body to lose weight locally in a certain area. No matter how much you do exercises for breeches or massage the problem area, the fat leaves the entire body. Therefore, if you want to remove breeches, you first need to reduce the overall percentage of body fat. And this can only be achieved through nutrition and training.

Why can’t I remove the riding breeches:

You are not maintaining a calorie deficit, which means your body is not burning fat.
You are just starting to lose weight, and your body has not yet had time to reach strategic fat reserves, which are usually located on the upper thighs and lower abdomen.
You are a pear; for this type of figure, riding breeches are much more difficult to remove, so you should be patient.
You don't exercise, so weak muscle tone can form folds on the outside of your thigh.
Breeches and severe cellulite on the thighs may be a sign of hormonal imbalance.

Nutrition rules

Food should be consumed in relation to the general principles of proper nutrition. You should consume the amount of calories that you burn in a day. In girls, due to the structure of the body, all sweets eaten are instantly converted into fat on the hips and sides, so they review their diet and introduce only healthy foods.

If you strictly follow the rules, you can not only get rid of riding breeches on your hips, but also lose weight:

Breakfast is a must, and all calories will be consumed during the day. They have a light lunch, but so as not to feel hungry. Dinner is protein food - boiled chicken breast, fish or cottage cheese.
Complete rejection of junk food , that is, you can’t eat soda, fast food, chips and sweets. Introduce cereals, berries, nuts, and herbs into the diet.
Drink a lot of purified water - about 1.5-2 liters per day . Sufficient fluid intake helps break down fat cells, tones and tightens the skin.
Half of the diet should consist of fruits and vegetables , the rest comes from cereals, meat and dairy products.
Switching to fractional meals in small portions.
Last meal no later than 3 hours before bedtime.

Often, along with riding breeches, the skin becomes lumpy and cellulite appears. It is necessary to take care not only of eliminating the fat layer, but also of removing excess fluid from the body.

It is necessary to minimize the use of salt in dishes so as not to bind excess water in the body. You should brew diuretic decoctions from juniper fruits or bearberry leaves to get rid of a few extra centimeters on the waist and hips

Every girl dreams of ideal body proportions, but not everyone becomes the happy owner of a naturally toned figure.

Persistence will help you achieve results, and if you combine exercises with cycling, swimming, dancing and walking, then soon the contours of the body will become clear, and your legs will get rid of not only riding breeches, but also the “orange peel”.

Videos that will help you remove breeches

Please note that we have previously published an excellent selection: 20 ready-made videos for the outer thigh. Therefore, you can always practice ready-made effective workouts that will help you remove your riding breeches.

Janelia Skripnik: Exercises from riding breeches (30 minutes)

Blogilates: Exercises from breeches (10 minutes)

Rebecca Louise: Inner and outer thighs (17 minutes)

FitnessBlender: For outer thighs (20 minutes)

Linda Wooldridge: For outer thighs (20 minutes)

For those who want to eliminate their riding breeches, there are two main factors to keep in mind that will help you achieve your goal: a calorie deficit and regular exercise. However, you must remember that correction of the outer thigh is a rather labor-intensive process in which it is impossible to achieve a positive result very quickly.

Massage to eliminate breeches

One of the most effective methods for eliminating breeches on the legs is massage. There are many varieties that, together with proper nutrition, physical activity and drinking regimen, will help achieve positive results.

Using cans

Cupping massage will help get rid of fat deposits on the thighs. The procedure is quite painful and can leave bruises and redness if performed incorrectly or the woman has too sensitive skin. You can perform massage with cupping from a specialist using certain equipment or at home.

In the second case, you will need a regular pharmacy glass jar for massage and any of the following:

Fat cream;
Baby or cosmetic body oil;
Regular vegetable oil.

Sequence of procedure:

Lie on your back - it’s much more convenient to massage the thighs of both legs. If the side pose is chosen, then it should be changed as soon as one leg is worked. Since a fairly large amount of cream or oil is used for massage, an oilcloth should be laid on the surface for the procedure.
Warm up the thighs with medium-intensity massage movements, generously lubricate them with any massage product.
Apply cups to the skin areas and move them along the thighs in any direction, adding a moisturizer if necessary.
There is no need to fix the jars on the skin so that a vacuum is created in them - at home this will cause pain, discomfort and cause bruising.
The first days it is enough to massage for 2-3 minutes, gradually the procedure time needs to be increased.

It is not recommended to massage cups on the inner thigh. To get rid of the crease under the buttocks, it is best to take a squatting position.

In a short time, with the help of cupping massage you can get rid of cellulite, “ears” on the thighs and significantly improve the condition of the skin. According to reviews, the first noticeable results appear after 4-5 sessions, and after a few months the problem disappears even in fairly advanced cases.

Anti-cellulite

Anti-cellulite massage can not only improve the condition of the skin and get rid of cellulite, but also treat the breeches area and significantly improve the shape and volume of the legs. Main effects of the procedure:

Increased blood flow.
Acceleration of cell regeneration.
Removing metabolic products from the space between cells, which prevents the formation of stagnation and the appearance of cellulite.
Improved muscle tone.
Saturation of cells and tissues with oxygen.
Increasing general immunity.

Since all actions are aimed at eliminating cellulite and accelerating local metabolic processes, correction of the outer surface of the thigh is inevitable, and with it the disappearance of fatty growths.

Oil wraps

Wraps are a universal procedure for eliminating problem areas. Its essence is to create a greenhouse effect and apply moisturizing and nourishing products to the skin. The best options for getting rid of the breeches zone at home are oil wraps. Recipes for the best and budget formulations:

Olive oil (50 ml) + a couple of drops of orange essential oil.
Olive oil (20 ml) + honey (20 ml) + a couple drops of cinnamon essential oil.
Peach oil (30 ml) + 10 g sea salt.

Exercises and classes in the gym

To correct the figure in general and the riding breeches area in particular, one cannot do without physical activity. It is most effective if they take place in the gym - there it is much easier to concentrate on the exercises and not be distracted by household chores.

Leg press

The exercise is performed in a special simulator using the following technique:

Lie on your back and press your spine tightly against the support.
Fix your legs on the machine platform so that the distance between them is the same or slightly greater than the width of your shoulders.
Remove the exercise block from the weights with your hands from the hooks and bend your legs until your knees reach your body. In this case, the knees should look to the sides, and the feet should not leave the support.
Extend your legs in a smooth movement without jerking, do not fully align your knees.
Repeat 20 times, 3 sets.

Plie squats

This type of squats is considered the best for women because it helps to work the entire surface of the thighs. You can perform the exercise with or without weights using the following technique:

Spread your legs so that your feet are at a distance from each other of 2 shoulder widths, your toes and knees should “look” to the sides.
Take the weighting agent, if used, with both hands and lower them.
Squat as deeply as possible, keeping your back straight and without lifting your feet off the floor. Fix for 1-2 seconds at the lowest point.
Slowly, but with a jerk, stand up, repeat 15-20 times, 3 approaches.

Lunges

Lunges will help not only improve the shape of your hips, but also your buttocks. Executed like this:

Take a wide step forward, keeping your back straight.
Squat down until your back knee touches the floor.
The knee of the front leg should form a right angle, and the maximum load should be on the buttocks of the back leg.
Change legs and repeat on each leg 15 times, 3 sets.

Swing your legs

Swings are performed in special simulators with a choice of a specific load. The gluteal muscles and the inner surface of the thighs are well worked by swinging backwards, and the outer surface of the thighs by swinging to the sides.

Movements should be smooth, the back should be straight. When swinging back, you can tilt your back forward, but it should still be straight.

Cardio loads

All cardio exercises are considered ideal exercises for fat loss. In the gym you can:

Run on a treadmill. Interval running is best, when a minute at the fastest pace alternates with 5 minutes at an average or slow pace. You need to inhale through your nose and exhale through your mouth.
Running on an orbit track with a load that is relevant to a person’s current physical form.
Cycling - the longer the better and always at the end of the workout after doing strength exercises.
Walking on a stepper at an intense pace.

Breeches on the hips: causes of the problem

Initially, you need to understand the reasons for the appearance of riding breeches on the hips. From a physiological point of view, the bodies of men and women have a lot of differences. These differences are largely related to the hormonal system, which affects numerous processes in the body, in particular, the deposition of fatty tissue. Fat reserves on a woman's body increase during puberty, and after the age of 23 they slow down slightly.

Fat deposits are divided into two types: reserve and superficial. The superficial ones are the easiest to deal with. To do this, you need to exercise and take a little care of your diet.

Keep in mind that it is impossible to get rid of fat entirely, but we don’t need to, since it still performs a number of important tasks in the body. But you can reduce its amount to make the figure look more aesthetically pleasing.

The body accumulates reserve fat deposits in order to provide us with normal levels of female hormones. If the menstrual cycle is disrupted, the fatty tissues become denser and become covered with fibrous tissue. With such protection it will be much more difficult to get rid of them. It is this factor that is the reason why removing riding breeches is quite difficult, although it is possible, and there are many methods on how to do this. Get ready to try hard. But if you want to achieve your goal, it is important not to give up and reach the end.

Exercises at home

You can tidy up your hips and get rid of riding breeches at home, spending only 30 minutes a day training. It is effective to combine running (preferably in the morning on an empty stomach) with sets of exercises.

Gluteal bridge

Technique:

Lie on your back, bend your knees.
Raise your pelvis up, fix it at the highest point for 2-3 seconds.
Lower your pelvis, repeat 20 times.

Swing your legs

You can also do swings at home, and the starting position “on your elbows and knees” is ideal for them. The back should be straight, and the legs can be pulled back either straight or bent, changing them.

Static squats

The exercise is very effective and requires absolutely no equipment. You need to go to the wall, stand with your back to it and sit down to such a level that your buttocks and knees form a straight line parallel to the floor. You need to fixate in this position for 1 minute and repeat the exercise 3 times.

Squeezing a fitball

If you have a fitball at home, you can use it to get rid of ears. To do this, you need to eat on the floor with a straight back, leaning on your hands placed behind your back. Spread your legs wide, put a football between them and squeeze it with maximum force 20 times, then squeeze it as much as possible and lock in this position for 20 seconds.