Frustrated again by trying on skinny jeans? It happens that an excellent result is visible on the scales, and in the mirror – too massive hips, “ears”, flabbiness, fat. Diet alone will not help the body here. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program. The best exercises to remove the ears on the hips are a mix of strength, jumping and aerobic movements. We have prepared for you only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but the visible result can be seen after 4-6 weeks. When to exercise: it doesn’t matter – in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by doing them at the start of your workout. Don’t do a set of outer thigh exercises on cardio day, as most of them put so much strain on your legs that you won’t be able to run or even walk at full capacity.-10 kg (if you need lighter, it is better to do it without weight at all), a rubber mat for jumping feet, sneakers. How to do: do the exercises one by one. We set the timer so that the first call will sound after 40 seconds, the second after 20. We do the first exercise for 40 seconds. At the end of the circle, rest for 60 seconds, repeat 4-5 times. We warm up by jumping rope for 5 minutes. In the final, we perform a “corner”, “boat”, “cat” from bodyflex, it is possible with breathing. Exercise 1. Classic squat. Why: it tightens all the muscles of the legs, burns a lot of extra calories, heats the tensor of the wide fascia, protects against injuries. We stand in the position of the legs at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat until the thighs are parallel to the floor, as if we were sitting on a low chair. We get up on the exhale. Exercise 2. Plyometric squat. Why: burns fat. Throw dumbbells, do the same, only at the point “Hips parallel to the floor” jump up sharply, and then land softly on the forefoot. We do not fully unbend our knees, and we do not strive to take the “skier’s pose” (artificially parallel feet). Exercise 3. Abduction squat. Why: strengthens all the muscles of the legs, plus trains the wide tensile muscle in isolation. fascia. We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to the left leg and, getting up, take the right thigh clearly to the right and up. Imagine that you need to lift your leg up the wall, do not swing back and forth. Repeat, alternating legs. Exercise 4. Kick-side. Why: burns fat. See action movies? Yes, that’s it – alternate quick kicks to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there – push-hit the heel to the side. We repeat. Exercise 5. Lateral leads. Why: you wanted exercises for the outer side of the thigh? We lie down on the floor on the right side, put the left hand with a dumbbell along the body, slowly take it away and bring the thigh up. Exercise 6. Running with a high knee lift. Why: burn fat. Get up and arrange a short run, try to do everything gently, do not knock with your feet. Exercise 7. Jump rope. Why: maximize calorie consumption. do not unbend your knees completely, do not forget to breathe, and do not jump on a flat foot. After completing all seven exercises, take a minute break and start again from the first. In total, you should get 4-5 approaches.