Effective exercises on the ears on the hips

Unfortunately, not the most ideal form of the thighs often upsets a lot of women, because you want to be refined and attractive, and not mask obvious shortcomings. Quite often there is the problem of so-called "ears" on the hips, especially noticeable from the back. With age, the defect becomes more and more obvious and spoils the figure. However, there is a fairly simple solution, requiring only systematic and perseverance: special exercises on the ears on the hips.

Lessons need to start with a traditional cardio-workout: you can run or jump on the spot, twist the hoop. Warm up should be 15 minutes.

Then we proceed to the actual training. Starting position: standing, legs together or on the width of the shoulders, hands on the waist or sides. We lean as much as possible to the left with an exhalation, we straighten on inhalation, we bend down in the other direction. To carry out this pendulum it is necessary slowly, thoughtfully, it is possible to take dumbbells.

The next exercise against the ears on the hips is the classic twisting. From the same starting position, turn first left, then right. Turning should be to the stop, but without jerks, smoothly. On an effort to exhale, to relax inhale.

Let's change the starting position: we lay down on the side, the waist is pressed to the floor, hands along the body. We do either simple flies, or we put on weight weights. We swing our legs up and down, without touching the floor. Now turn over to the other side and repeat the same for the other leg.

The starting position is the same, but now the leg is not raised, but vertically bends in the knee, and then unbend it without touching the floor. The lateral muscles of the thigh are working . Do the same with the other foot.

Exercises from the ears on the hips and use the press. The initial position lying on the floor, on the legs are weighted. Carry a bicycle or ordinary scissors.

The starting position - standing on all fours in the cat's pose. Arched in the back and raising his head, make a swing with his foot, trying to reach the back of the neck with a heel. Change your foot. To make this movement you need at least 10 times in three approaches.

Doing exercises on the ears on the hips, we return to the standing position. You can rely on a chair or a wall, as it is more convenient. We perform the swings with the foot back, maximizing it, as far as we can. We change the foot and do the same.

Now we proceed to the classic attacks, trying to keep the knee out of the edge of the foot. Take a step forward, bend the leg at a right angle and just rock in the spring. Straighten, repeat at least 15 times. Then do all the same, but for the other leg. If the movement seems simple, pick up dumbbells. The muscles should just burn. For the correct performance of exercises, you can even train in front of a mirror, so that it's easier to control the technique of execution. All the exercises need to be done at least once for 15, in three approaches. Or arrange a circular training, doing all the exercises on the ears on the hips for one approach, just relax and repeat all over again a couple of times. With due perseverance, desire and regularity, the legs will quickly come to form. The only thing that these exercises can demand on the ears on the hips is the use of weighting or dumbbells.