Femoral lugs” appear mostly among those who lead a sedentary lifestyle. Test: sit on a chair, put your hands on the table, as if you are working in the office. Feel the area of the hip joints: feel what’s happened the crease? This area is supplied bad all the time, while you’re sitting, and fat I love to sit in the “quiet” parts of the body where lymph flow and blood flow reduced.
How to get rid of these “breeches” at the hips? If you fundamentally change the way of life is not possible, just find in your daily chart 15 minutes of simple exercises, and your hips will look fine!
1. The swing to the side
Starting position: standing, hands at the back standing in front of the chair.
Confident movement lift alternately right and left leg sideways as high as possible, trying not to tilt your body forward or in the opposite direction.
Repeat 15 times for each leg.
2. Mahi from the prone position
Starting position: lying on your side with one hand supporting the head, the second resting on the floor in front.
Smoothly raise your upper leg as high as possible, then smoothly lower it down. The body remains perfectly stationary.
Repeat the exercise against the “breeches” at the hips 15 times for each side.
3. Twisting from the prone position
Starting position: lying down, feet at a right angle to the body, the head lying on the floor, bottom arm extended on the floor behind your head.
At the same time lifting from the floor the upper leg and the body, try to reach out a hand to foot, then back down.
Repeat 15 times on each side.
4. Tilt from a seated position
Starting position: sit in Turkish cross-legged.
Put your hands on the floor in front of him, “go for it” with your hands as far forward as possible, lowering the torso between the knees. Your goal is to touch forehead to the floor. Reaching the maximum possible tilt, stand still and stay in this position for 5 minutes, or as much as you can. A great exercise for getting rid of saddlebags and slimming the thighs!
5. Lift the pelvis from the prone position
Starting position: lying on the floor with legs bent at the knees, arms along the body.
Gently raise your pelvis up to the highest point, hold for 2-3 seconds, slowly lower down.
Repeat 30 times.