To begin, consider yourself in the mirror and give a sober assessment of his condition. If you only need to pull a little shape to achieve the perfect result for you, or if the situation with your hips quite depressing and you are not able to exercise significant, then the best way - restorative exercises for the thighs. It is easy to implement and it requires quite a bit of time, because each exercise takes only 10 repetitions.
• Lie on your back and hands behind your buttocks, palms down. Then lift straight legs to 45 degrees and arch-breed them 10 times. The most important thing in this exercise - not to bend your knees, or on the muscles have less effort.
• Get on your knees, then slowly sit on the floor to the right of your feet, never taking his knees from the surface. Torso while tilted to the left, and it is desirable to extend the hand in front of him. Then take out of this situation back on his knees and repeat to the other side.
• Lie upright on the left side. Left arm under his head, and the right to impart stability to rest against the floor in front of the abdomen. Next, gently lift the right leg up to 45 degrees, hold a few seconds, then lower. Do this exercise 10 times, then repeat it on the other side.
• Take the same position as in the previous exercise, but bend your right leg at the knee and pull forward. Then lift the left (lower) leg up on as you can, hold a few seconds and then lower. Repeat the exercise on each side 10 times.
• Shallow squats. The most important thing - to do everything slowly, then the load on the muscles will be more.
Even if you apply more serious strength training on the hips, be sure to do gymnastics, or a high risk of damage to the muscle or joints.
Most sagging skin and cellulite deposits are visible on the back of the thigh. For this area, there are special exercises:
• Get on your knees and lean on your elbows. Then pull back right leg, keep it completely straight and parallel to the floor. Too high lift is not necessary - the load is distributed on a different. In this position, count to five, then return leg back. Then repeat with the other leg. All you need to do 10 repetitions each.
• Slopes with the weighting agent. Take a dumbbell or a small bar with both hands. Stand with your feet shoulder width apart, arms down down. Then gradually bends forward while lifting the outstretched arms with the weighting agent. Lean as much allows you to balance. Then return to the starting position.
To get rid of fat on the outside of the thighs - the so-called "ears", you keep the following exercises:
• kicks in the ribs. It is best to rely hands on the wall or on the back of a chair for balance. Exercise pretty easy, so you need a large number of repetitions - 20 on each leg.
• For the next exercise you will need an ordinary chair. Sit on it, moving his feet. Place your hands on the seat on each side, approximately at mid-thigh. Then try to open your legs, overcoming the resistance of hands. Voltage period should last 7-8 seconds.
Depending on the condition of your feet, you may need to exercise inner thighs. They are made with an elastic ball:
• Lie on your back, bend your legs slightly and place the ball between your knees. Then try to squeeze it as hard as possible. The voltage should pour an average of 5 seconds. It is recommended to do 10 repetitions.
• In the supine position, place the ball between your feet and lift your legs up. Pull up then turns heel, the toe, and strengthen the muscles do not let the ball fall.
The front of the thigh is usually not a problem area, as there passes a large muscle, which is involved in almost every exercise. If you still there was a need to address this area, the best exercise is the squat with the weighting agent, keeping him on the straight outstretched arms or shoulders. In this fifth point should not fall below the knees.