The way your hips look is important for every woman who is used to taking care of her appearance. The shape of the legs usually deteriorates for the following reasons:
- excessive weight loss - over 20 kg;
- age-related changes;
- decreased skin elasticity;
- hormonal imbalances.
Some women are unhappy with the condition of their inner thighs. Often in this area the skin loses its elasticity faster and the tissue becomes looser. Since the upper part of the legs touches inside, irritation may occur on their surface due to constant friction, which causes discomfort when walking. If sagging excess skin appears in the hip area, this becomes a reason to seek help from plastic surgeons. They will offer to perform an operation - a lift. This type of hip surgery will significantly improve their appearance. Without a doubt, the decision on the need to perform it is made only by a plastic surgeon after an examination carried out at the initial consultation.
How is the operation performed?
The basis for correction is a variety of changes affecting adipose tissue and skin. For example:
- the so-called “breeches” (fatty tissue accumulated on the outer side of the thigh) - can be eliminated through lipomodeling surgery;
- decreased elasticity of the skin on the inner side of the thigh and excess fatty tissue located under the skin in patients over 50 years of age - correction is performed through surgical intervention in this area;
- decreased skin elasticity in the buttock area - the situation can be corrected with gluteoplasty.
Thighplasty involves the doctor “reshaping” their inner surface by removing excess skin. In certain cases, fat is also removed along with the skin. As a result, the patient becomes the owner of smooth, renewed skin, and the contours of the hips in particular and the lower part of the body in general acquire proportionality. This operation is usually performed under combined anesthesia (epidural anesthesia and so-called drug sleep are used simultaneously). Its duration is about 2-2.5 hours. If there is a need, the doctor first performs liposuction, after which he removes excess skin.
The operation, performed on the inner thighs, involves making specific incisions. Typically, the line starts at the subgluteal crease and flows smoothly around towards the crease of the groin.
This incision can cover half of the leg, depending on the complexity of the particular case. Having penetrated through the incision, the surgeon separates the skin along with the fat layer from the underlying muscles, moving down about 15 cm. After carefully measuring the amount of skin that needs to be removed, it is excised. After this, the incision is carefully closed with a thin cosmetic suture. During the postoperative period, the patient must wear special compression garments for another 2 weeks.
Preparing for surgery correctly
Before the doctor sets a date for your surgery, he will definitely give you comprehensive and clear instructions that you will need to strictly follow. First of all, a detailed medical record will be compiled reflecting your current condition and complaints, and your body will be examined to determine your level of readiness for surgery.
A couple of weeks before the appointed date you will need to:
- stop smoking - this is necessary so that the healing process takes place as quickly and efficiently as possible;
- stop taking aspirin, a number of anti-inflammatory drugs, as well as some homeopathic remedies that can provoke increased bleeding;
- saturate your body with moisture - that is, take care of a healthy drinking regime, which is very important for normal rehabilitation;
- maintain a more or less constant weight for a long time, since gaining kilograms in the postoperative period can reduce the results obtained through the operation to zero.
Advantages and disadvantages
"Behind":
- beautiful clothes and swimsuits will look much better;
- gaining harmony, proportionality and harmony;
- elasticity and seductiveness of the legs, their rejuvenation.
"Against":
- scars after surgery can be quite noticeable for a long time;
- if hip plastic surgery involves liposuction, the skin may have a depleted appearance after it;
- To correct the resulting skin irregularities, it may be necessary to perform a second operation.
When surgery is denied
Unfortunately, not everyone can fix their hips. Desire alone is not enough. To obtain permission for surgery, it is important not to have serious health problems. After all, like any other surgical intervention, hip surgery has very specific contraindications. So, it is prohibited when:
- diseases of the heart and blood vessels;
- oncology;
- problems with the thyroid gland and the functioning of other organs;
- acute infectious diseases;
- blood clotting disorders;
- inflammation of the blood vessels located on the legs;
- pregnancy and breastfeeding.
How to remove ears on your thighs with exercises. Training complex for 2 weeks
Professional fitness instructors know how to reduce the volume of the hips, namely the so-called “ears” in a short time (5 weeks). It was they who developed the following training program for 14 days. All exercises are performed in 2 - 3 sets of 20 times on each leg. The training is carried out every other day.
On “rest” days, it is recommended to engage in swimming, light jogging, walking up the stairs to the highest floors, or stretching (yoga).
Set of exercises:
- Swing with straight legs while lying on your side.
- Squats without a load (stand straight, legs wide apart, arms straight forward or towards the back of the head. Squat deeply, do not lift your heels)
- Lunges.
- Spring swings of the leg back and to the side in the “on all fours” position.
- Dumbbell plie.
- Classic plank.
Femoroplasty – implantation hip augmentation
It turns out that women experience problems not only with too full hips, but also with too thin ones. Plastic surgery today successfully solves them too. If the muscles of the inner thigh are poorly developed, this can be corrected with femoroplasty - artificially increasing the volume of the thighs by installing silicone implants. Of course, before such an intervention you will also need to undergo an examination and make sure there are no contraindications.
Such implants are made from the most modern materials, which are characterized by absolute safety and a high level of biological compatibility with the body. In order to give additional volume to the hips, the surgeon makes an incision in the folds under the buttocks. This method makes it possible to make the postoperative scar almost invisible. By the way, for this type of plastic surgery, doctors usually apply neat cosmetic sutures, which can provide maximum aesthetics.
Literally 4-5 days after the operation you will be allowed to return to your standard lifestyle. True, the doctor will still “reward” you with some restrictions. Physical activity is permissible only after the healing period is completely completed. As a rule, this takes about a month.
Exercises to reduce hips and buttocks in 2 weeks at home
An experienced fitness trainer can tell you how to reduce hip size in the shortest possible time by regularly performing certain exercises. In the absence of the opportunity to attend a gym or group classes, the problem of curvy hips can be solved at home.
To do this, you need to perform the set of exercises recommended below 3 times a week (after warming up, respectively).
Lunges forward
A simple basic exercise that forces the biceps, quadriceps, calf muscles, as well as the back and abs to actively work. There are several variations of execution, but the legs are worked out most efficiently if you use dumbbells or a barbell.
- Without weights: straighten up, spread your legs 50 cm wide, hands on your waist. Take a step forward with your left foot, squat down without your right knee reaching the floor. The left thigh should become parallel to the floor. Come back. Repeat the action with the right leg. In total you need to do 20 lunges.
- With dumbbells: performed in the same way, only take dumbbells weighing 2 kg in your hands and hold them at chest level.
- With a barbell: Stand up, put the barbell on your shoulders, holding it with your hands. Perform 20 forward lunges.
Side Lunges
A similar exercise, but performed not forward, but to the sides. You need to stand away from the furniture, keep your hands on your lower back or in front of your chest, and keep your back straight.
Take your leg to the side, shift your body weight and take a step, while squatting shallowly. Spring a little and rise. Performed with or without weight. It is important that when lunging towards the heel, the feet should not leave the floor.
Standing leg abduction
The action forces both the external and internal thigh muscles to work (when abducted to the side), and also trains coordination. Take a standing position, straightened, placing your fingers on your belt or the back of a chair. While inhaling, move the straightened leg to the side to the maximum possible angle. Lower your leg without placing your foot on the floor, but lift your toes and heel and place it in front of your supporting leg.
This will stretch the gluteal muscles more. Repeat 20 times with each leg. The second option is to pull back. Stand against the back of the chair, grab the support with your hands. Bring your straight leg back, slowly, return. Do not place the active leg on the floor until all repetitions are completed (20 times). Repeat with the second leg. You should feel tension in your buttocks.
Squat plie
The exercise should be performed with weights (dumbbells, kettlebells), this will work the muscles more intensely, but it can also be done without a load. To perform, you need to spread your feet. You will need a dumbbell weighing 4 - 5 kg.
Holding the load with both hands, slowly squat deeply. Do not raise your heels, try to keep your back straight. There will be a feeling of stretching of the inner leg muscles. After 5 seconds rise. Repeat the plie 25 times.
Leg abduction lying on your side
There are several types of execution. The classic version is to swing your leg up from a position lying on your side. The working leg is straight, the supporting leg can be slightly bent for stability, lift vertically to the side to the maximum possible amplitude. Do 25 times.
If after a few workouts the exercise seems easy, you should use leg weights (they are wrapped around the ankle of the working leg). To complicate and stretch the outer thigh muscles more strongly, you should raise your body and lean on your forearm and lift your legs.
An alternative option is to raise the supporting leg.
Lie on your right side, support your head with the same hand, bend your left leg and move your foot forward, holding it with your left hand. Raise your supporting right leg, and you will feel a stretch in the outer thigh muscles. Repeat 25 times and change position.
Swing your leg back while standing on the floor on all fours
Performing leg raises while standing on all fours perfectly pumps the back of the thigh. The classic version is to focus on your palms and knees. The back should be straight, not arched. Straighten one leg and bring it back, perform springy lifts with a large amplitude, without lowering the leg to the knee. After 20 springs, change legs.
To complicate the exercise, you can use a dumbbell, placing it in the popliteal fold. Hold the weight with your thigh and shin and slowly lift your bent leg up. Do 25 times. Repeat with the second leg. Another way to perform abduction while kneeling is to raise the bent leg to the side with extension.
To perform, rest on your palms, knees (do not spread) and toes. Slowly raise the bent leg to an angle of 90 degrees, straighten the leg, bend and lower, but do not lean. Repeat 25 times. Change the supporting leg and perform another 25 lifts.
The fourth option is swinging with a straight leg and lowering at different points. Take emphasis on your palms and knees. Straighten one leg and swing up, lowering the foot to the floor with a deviation to the right, then swing, lower and deviation to the left.
Plank
A stationary exercise performed with emphasis on the elbows (palms) and toes (as standard). The plank uses a large group of muscles in all parts of the body and supports the muscular corset (abdomen, back, buttocks). An effective exercise for achieving a flat stomach and strong abs. You need to hold the plank position for 15-30 seconds to 3 minutes.
Basic types of planks and rules of execution:
| Variety | Execution Features |
| straight classic | Lie on the mat with your stomach. Rise up to your elbows and bend them 90 degrees, transferring your weight to your hands. The body should be straightened in a line, the abs tense. You need to try to relax your head and neck, look at the floor |
| straight with support on arm and leg | Prepare to perform a regular plank, raise one arm and the opposite leg, after 30 - 40 seconds change arms and legs |
| straight with palm lift | From the standard plank, gradually rise first onto one palm, then onto the other, transferring your body weight, stand on straight arms and bend your elbows again. Move to different positions several times without lowering your pelvis to the floor or bending your knees |
| lateral | Lie on your side, straighten your legs, raise your body, resting on your elbow. Check that your shoulder and elbow are in a straight line. Raise your pelvis and stretch out. Place your free hand on your belt or raise it up |
Photo of the correct plank position:
The plank is the most effective exercise for reducing thigh volume.
In order to increase the time spent in a position, it is important:
- exercise every day;
- progress every 3 - 4 days (increasing the time by 5-10 seconds or the number of approaches);
- additionally perform push-ups, squats, and exercises with dumbbells.
Important points for the plank:
- sneakers (bare feet will slip and balance will be difficult);
- a mat (so that your elbows don’t hurt);
- comfortable clothes;
- soft music.
If it is difficult to start with a classic or side plank, it is recommended to try a simplified method.
Let's summarize
It should be noted that the result of hip surgery is noticeable almost immediately after the operation.
However, you will have to wait 3-4 months to see the final result. At the same time, a whole year is allotted for the “maturation” of scars. During this time, they should become much thinner and lighten as much as possible. If you go to a good clinic and see a professional, he will do everything possible to make the scars invisible. First of all, he will make incisions in “secret” places that can easily be hidden under underwear or a swimsuit. In addition, he will apply the stitches extremely carefully. But even if a thin thread of a scar remains, I think this is a completely acceptable “price” for new, noticeably slimmer legs. To get a detailed idea of hip surgery, you need to carefully study the reviews and results of those who have already had such an operation, weigh the pros and cons. And, of course, do not forget to familiarize yourself with the catalog of photos before and after the intervention. Sometimes photos can tell much more about a clinic than written reviews.
A set of workouts in the gym to reduce buttocks and thighs
How to reduce hip volume - 3 rules to achieve results:
- Train 3-4 times a week, with a mandatory warm-up at the beginning and stretching at the end.
- Combine strength training (dumbbells or machines) with cardio training (running, swimming, jumping rope).
- Adjust your diet towards healthy foods with a low glycemic index (foods high in fiber and coarse fiber).
Exercises on simulators
When you come to the gym for the first time, you should consult a trainer so that he can tell you about the availability of women’s equipment and demonstrate methods of performing exercises, and also tell you which muscle groups are affected by the available equipment. This will reduce the time it takes to find the right unit and save you from injury.
The best workouts on exercise machines for slimming your thighs are:
- Abduction and adduction of the hips. The inner leg muscles work. But you shouldn’t use a lot of weight right away; it’s better to use a medium one, but perform the exercise 25 times in 2-3 approaches.
- Hyperextension – perfectly works the buttocks and back. Lie with your groin on a “goat” (or inclined board). Place your hands on your chest or back of your head. Raise and lower the upper half of the body for 1 minute. Lean your body forward, your back should be straight. Slowly bend and straighten.
- Leg bending while lying on your stomach on a machine. The gluteal and calf muscles are effectively used. You need to lie on your stomach on the board of the simulator, put your ankles behind the bolsters, and grab the handles under the board with your hands. Perform leg pull-ups while inhaling. Slowly lower as you exhale. Perform 30 times, then repeat 2-3 approaches.
Exercises with barbells and kettlebells
The most effective exercises with weights for tightening the thighs are:
- Spring squats. Need a platform for step. Take 3 kg dumbbells. Stand with your back to the support, spread your feet. Take your right leg back, bending your knee and placing it on the support. Do squats without lowering your right knee to the floor. Stand up and repeat 25 times. Switch legs and repeat.
- Bend forward. Bend forward while standing, without rounding your back. Hold the dumbbells in your hands; when bending, they should fall down your thighs.
- Plie squat (technique described above).
Exercises with other equipment
Additional equipment for leg training can be used:
- Butterfly expander for tensioning the inner thighs. To perform this, you need to lie on your side on the mat and hold an expander between your legs. Perform leg squeezes.
- Expander for the buttocks. The technique is the same as swinging your legs back while standing on all fours, only using a sports instrument.
- Elastic expander tape. As an application option - a complication of the side bar, a reference point in the photo:
