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

Before you deal with 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 hips

There are 4 main methods to effectively reduce the volume of hips at home:

• diet;
• massage;
• physical Culture;
• dragging underwear.

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

Anti-cellulite massage is considered the easiest and most affordable way to reduce hips. You need to use it regularly throughout your life so that you have elastic skin at any age.

Exercise is the most effective way to reduce hip volume. It allows you to quickly get rid of extra pounds. Hips can be pulled up in a few months of hard training. To save the result, it will be necessary to lead an active lifestyle and beyond.

Slimming shorts will allow you to get rid of more fluids and toxins during your workout. Thanks to shorts, excess weight loss occurs faster, cellulite disappears and body contours become clearer.

Diet food

Adhering to a diet, you need to drink regularly and a lot (water with lemon and honey, still mineral water, green tea, weak broth of wild rose). Food is consumed in small portions from 5 to 6 times a day. After 8 pm, there is no need.

Diet allows you to get rid of toxins, improve liver function, speed up metabolism.

Fresh vegetables and fruits will improve bowel function. For their high-quality assimilation, you must adhere to the sequence of consumption: fruits should be eaten between main meals, and vegetables – just before meals. Cooking should be such that minerals and vitamins are preserved in the maximum quantity – you can boil, steam or stew.

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

When correcting the volume of the hips will be useful:

• high fiber foods;
• first-pressed 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;
• honey or jam in small quantities;
• ergotropic foods that contribute to a surge of strength: onions, garlic, pepper, ginger root.

Products prohibited during the diet:

• high fat foods;
• carbonated sweet water;
• bakery products and white bread;
• 
  
  mayonnaise;
• preservation;
• sugar;
• potatoes;
• pork.

Diet for a week to reduce hips in volume

The daily calorie intake of meals should be no more than 2000 kcal per day. During the week you must eat for breakfast: green apples, melons, grapes (several berries per day), you can drink green tea without sugar. Toasts with sour jam or one soft-boiled egg are 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. For dinner, allowed: buckwheat, boiled rice, stewed vegetables. Twice a week at dinner you can drink a glass of green wine.

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

Hip reduction exercises at home

Before you begin the 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 walk in place, raising your knees high. Next, over the next minute – make a series of jumps.

The most simple and effective exercises:

1. Lunge forward. Starting position: stand straight, legs together. Lunge is carried out by the working foot forward, the knee should be at the level of the heel, the back and supporting leg should remain level. Press during the step to maximize strain. Repeat 10 times for each leg.
   
   
2. 
   Lunge to the side. From a standing position with legs shoulder width apart, a wide step is taken to the side with knee bending. The feet should be parallel to each other. Performing a lunge, the body needs to be slightly tilted forward. After completing 5 to 10 steps, the leg is changed.
3. Plier. The legs are set wider than the shoulders, while the socks 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. Exercise is performed at a slow pace with a flat back.

Monthly buttock exercise

Mahi back and up:

1. For the exercise you need to kneel, with your hands slightly bent at the elbows, lean on the floor. The gaze should be directed forward.
2. Leaning on the forearms, the bent leg is lifted up, held for a few seconds, and slowly lowered.
3. Each leg needs to be performed 15-20 strokes, keeping the back straight.

Mahi with his foot lying on his side:

1. Starting position: lie on your side, stretch your legs, propping your head with your hand.
2. Machs are performed with a straight leg, the maximum rise should not exceed 70 °. Repeat the exe
   rcise with each foot 15-20 times.
3. To increase the load – hold your foot at the top for a few seconds.

Knee lift:

1. You need to lie on your stomach, legs bent at the knees (at right angles), the hips should be shoulder width apart, and the legs are firmly pressed against each other. Hands are placed above the head in a closed position, resting on them with the forehead, the neck remains relaxed.
2. Inhaling the air, the knees raise together. The lifting height should not be large – 3’9 inch.
3. On exhalation, they return to their starting position. The upper body remains relaxed, only the abs, buttocks and hips are strained. In these parts of the body, tension must be maintained throughout the session.
4. Run costs 20-30 lifts.

Fitness Ball Exercises

Classes using a special ball will allow you to effectively develop and strengthen the muscles of the abs, hips and buttocks. The exercises should be carried out in several sets with a break of 30 s.

The most common and simple exercises are:

1. Squatting with a fitball against the wall. For the exercise you will need a fitness ball and two dumbbells (from 4 -11 pounds). Outgoing position: stand straight, legs apart shoulder-width apart, with the fitball back pressed against the wall. Hands with dumbbells are lowered along the body. Having taken a few steps with your feet forward, you need to sit down gently. During the squat, 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 your buttocks to their original position. Perform 2-3 sets of 12 times.
2. Swing on the fitball. Lying on the floor, you need to put the legs on the ball, and buttocks – so that the body is straight. After this, in turn, you need to raise and lower your legs 20 times, after a break of 30 s, you can perform another 1 approach.
3. Gluteal bridge on the fitball. The ball must be fixed against the wall. Having sat on it, you need to lower so that the buttocks and back rest on the ball, and the legs – on the heels and are even. After this, you need to align the body by lifting the buttocks, while the shoulder blades are reduced. It is worth lingering for 3 seconds in this position and slowly sink. In the starting position, they are also delayed for 3 s. You need to repeat the exercise 12 – 15 times in 2 sets.

Rubber Harness Exercises

• Extension of legs in a prone position. It is necessary to lie on your back and press your legs to the body. The feet should be rested against the tourniquet, the edges of which are fixed in the hands. Exhaling air, the legs slowly straighten and linger in a flat position. On inspiration, they return to their original position. Repeat the exercise 15 times.
• Leaving the legs to the side. In the starting position, standing, you need to stand with your foot on the loop from the tourniquet. Its ends or the second loop are held by hands. Slowly you need to take the working leg to the side, and also gently lower it. Each foot exercise is performed 10 times.
• Leading the legs back. Starting position: while standing, one part of the tourniquet is fixed with a supporting leg, the working leg is threaded into the loop. Feet are placed together. The exercise is smooth. It is necessary to take the working leg back, fixing for a few seconds, and return to its original position. Exercise is performed 10 times on each leg.

A set of exercises for classes in the gym

Specialists can advise how to reduce hips in volume in the gym. Among the huge variety, they distinguish the 3 most effective exercises that contribute to giving the hips the desired shape.

These exercises include:

1. Hyperextension. Starting position: lie belly on the simulator, calves rest against the roller. You can use a weighting agent. The back remains flat. From this position, forward bends are performed 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, their lower part touches the bar of the bar. Raising the bar you need to maximize the muscles of the buttocks and hips. The movement occurs in the lower back, it is not worth straining the upper torso. You need to do the exercise smoothly.
3. Squat with a barbell. Taking the bar of the bar in hand, legs should be positioned wider than the shoulders, socks should look out. The back should be straight, slightly bent in the lumbar. 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 flat, and the angle between the calves and hips should be 85 °. They return to their starting position on exhalation, straightening their legs.

Massage

Massage is an effective method to combat excess volumes. You can periodically take a massage course in the salon. It includes 10 treatments. After the course, the skin becomes more elastic, the orange peel disappears, the body takes on a sharper outline. The weakest 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

Type of hardware cosmetology aimed at body correction. This method allows you to get rid of cellulite, fat deposits, and improve the condition of the skin. Massage involves 10-15 treatments every 1-2 days. After the course, to maintain the result every month it is worth going through another 1 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 th
e period of bearing a child, after liposuction and on the days of menstruation.

LPG massage gives a good result in combination with mesotherapy. Meso cocktails should be administered immediately after the massage.

Wraps

With the help of wraps, you can reduce the volume in the hips – as the main option for the fight against excess weight, this method is not very suitable. But in combination with massage and physical activity – it gives an excellent result. Wraps help improve skin condition, get rid of cellulite.

In the cabin for wrapping use such active ingredients:

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

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

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

For home wraps, you can use the following recipes:

1. 100 g of honey, 2 tablespoon. burdock oil, 3-5 drops of lemon essential oil.
2. Black clay – 2 tablespoon. (diluted with water to a thick sour cream), 1 teaspoons. dry mustard, 1 teaspoons honey.
3. 1 tablespoon yellow clay (slightly diluted with water), 1 tablespoon. freshly brewed coffee cake, orange essential oil – 5 drops.

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

1. Natura Siberica – a warm body wrap.
2. Cold wrap Mixit.
3. “Modeling silhouette” produced by the company “Clean Line”;
4. Cold wrap Guam.

Before wrapping the house, you can make a hips scrub from 2 tablespoon. salt and 2 tablespoons honey. Skin massage for 5 min. will increase blood flow and improve outcome. After applying the mixture to the skin, it is necessary to cover the body with a film, put on warm pants and wait 40-60 minutes. If you do physical exercises or dancing at this time, the effect will be better.

Blue clay

To reduce the hips, blue clay is often used. It allows you to get rid of cellulite and remove skin defects. The result becomes noticeable after the 3-5 first procedures.

Blue clay is used for a mask, which 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 add essential oils, it is best to use citrus fruits.

Hip slimming and buttock tightening

To correct the figure, you can use special underwear with a tightening effect. It is comfortable, with a minimum of seams or without them. High-quality underwear makes the figure turned 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 adipose tissue. The procedure allows you to effectively break down fat cells, after which they are excreted with lymph. The skin is tightened, cellulite disappears.

After the course is completed, the thigh volume is reduced by 1’6 – 3’9 inch. The course duration depends on the amount of body fat. It can last from 7 to 10 sessions. The procedure is performed 1 time in 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;
• allergic to injection components.

When maintaining the right lifestyle, physical activity, balanced diet and following all medical recommendations, the result after mesodissolution lasts a long time.

Liposuction

The procedure is a vacuum removal of fat from the zone of its accumulation, for the correction of body contours. In order for the result to last longer, it is necessary to perform physical exercises (they must be started 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;
• take tests;
• quit smoking 2 weeks before the procedure and abstain from smoking for 3 weeks after it.

Liposuction is a one-time procedure. This is a full operation with local anesthesia. After it, they are in the hospital for 1-3 days. On continuation of 1 – 1.5 months. Be sure to wear compression underwear. The next 6 months after the operation, it is not advisable to become pregnant.

Contraindications:

• pregnancy;
• obesity caused by endocrine disorders;
• severe chronic somatic diseases;
• low skin elasticity.

Expert Tips: How to Reduce Hips After Birth

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

It is important to take care of the skin in problem areas, take vitamins and adhere to a healthy diet, eliminating foods with high calorie content. A few days after the birth, it is necessary to start wearing tightening underwear as this will reduce the volume of the thigh and abdomen, as well as prevent sagging skin.

Video on how to reduce hips in volume

Effective and simple exercises for perfect hips and buttocks: 

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