lies on the anterolateral surface of the pelvis
Start: lateral lip of the iliac crest, closer to the superior anterior iliac spine
Attachment: Passes into the wide fascia of the thigh (ilio-tibial tract)
Function: Stretches the wide fascia of the thigh and the iliac-tibial tract. Through it, it acts on the knee joint and flexes the hip. Due to the connection with the tensor fascia lata of the thigh, the gluteus maximus and medius muscles contribute to movement in the knee joint.
Comb
The shape approaches a quadrilateral.
Start: Superior ramus and pubic crest
Attachment: crest line of femur
Function: Adducts and flexes the thigh, slightly rotating it outward
Gluteus maximus muscle
wide and thick fleshy mass of a rhomboid shape; it depends on how much the buttocks will protrude. Holds the human body in an upright position.
Start:. Dorsal surfaces of sacrum and coccyx
Attachment: Gluteal tuberosity of the femur, ilio-tibial tract
Function: Unbends the thigh in the hip joint, with strengthened lower limbs unbends the trunk, maintains the balance of the pelvis and trunk. Abducts the hip.
biceps thigh
It is located along the lateral edge of the back of the thigh. There are two heads in the muscle - long and short.
Start:
long head- Ischial tuberosity
short head– Lateral lip of the rough line, lateral epicondyle of the femur, lateral intermuscular septum of the thigh
Attachment: Head of fibula, lateral condyle of tibia, fascia of tibia
Function: The long head unbends the thigh, flexes the lower leg, and turns it outward when the lower leg is bent.
Semitendinosus
In the middle, the muscle is often interrupted by an obliquely running tendon bridge.
Start: Ischial tuberosity
Attachment: Medial surface of the tibial tuberosity, fascia of the leg
Function: Extends the thigh, flexes the lower leg. Turns the lower leg inwards when the lower leg is bent
semimembranosus muscle
The outer edge of the muscle is covered by the semitendinosus muscle.
Start: Ischial tuberosity
Attachment: Medial tibial condyle
Function: Unbends the thigh, flexes the lower leg, turns it inwards (with the lower leg bent)
Since the muscles of the posterior thigh muscle group are thrown over two joints, with a fixed pelvis, they, acting together, bend the lower leg at the knee joint, unbend the thigh, and with a strengthened lower leg, they extend the body together with the gluteus maximus muscle. When the knee is bent, the same muscles rotate the lower leg, contracting individually on one side or the other. The semimembranosus muscle rotates the lower leg inward
Middle gluteal
The muscle is thick, two layers of bundles are distinguished in it - superficial and deep. 
Start: Gluteal surface of the ilium
Attachment: Apex and outer surface of the greater trochanter
Function:
Small gluteal
It resembles the gluteus medius in shape, but is much thinner in diameter. Covered throughout.
Start: Gluteal surface of the ilium
Attachment: Anterior-lateral surface of the greater trochanter
Function: the anterior bundles turn the thigh inward, the posterior bundles outward
pear-shaped
Passing through the large sciatic foramen, the muscle does not completely fill it, leaving small gaps along the upper and lower edges through which the vessels and nerves pass.
Start: The pelvic surface of the sacrum is lateral to the sacral foramen
Attachment: Top of the greater trochanter
Function: Rotates the hip outward
thin muscle
Long, slightly flattened, lies subcutaneously, is located most medially.
Start: from the anterior surface of the pubic bone downwards, passes into a long tendon, which, around the back, goes around the medial epicondyle of the thigh.
Attachment: attaches to the tuberosity of the tibia.
Even before the point of attachment, the tendon of the fine muscle fuses with the tendons of the sartorius and semitendinosus muscles, as well as with the fascia of the lower leg, forming a superficial crow's foot
Function: Leads the thigh, and also takes part in flexion of the lower leg, turning the leg outward
Long adductor
located on the anteromedial surface of the thigh.
Start: The superior branch of the pubic bone is below the pubic tubercle, lateral to the gracilis muscle.
Attachment:
Function: Leads the thigh, bends, turns it outward
Short adductor
small muscle medial group thigh muscles.
Start: Body and inferior rami of the pubic bone
Attachment: Medial lip of the rough line of the femur
Function: Adducts and flexes the hip
Large adductor
It is the widest and largest in comparison with other muscles of the medial group. It lies somewhat deeper than the long and short adductor muscles, outside the gracilis muscle.
It begins with a powerful short tendon from the lower branch of the pubic and branches of the ischium. Muscle bundles, diverging fan-shaped from top to bottom and outwards, are attached by a wide tendon throughout medial lip rough line of the femur. Part of the distal muscle bundles passes into a thin tendon attached to the medial epicondyle of the femur
Start: Ischial branch, ischial tuberosity
Attachment: Medial lip of the rough line of the femur
Function: Brings the thigh and turns it outward
occupies the entire front and partly the lateral surface of the thigh. Consists of four parts:
Start:
2. Lateral broad muscle of the thigh - Intertrochanteric line, greater trochanter, lateral lip of the rough line of the femur, lateral intermuscular septum of the thigh
3. Medial broad muscle of the thigh - Medial lip of the rough line of the femur. Medial intermuscular septum of the thigh
4. Intermediate wide muscle of the thigh - Anterior and lateral surfaces of the body of the femur, lateral intermuscular septum of the thigh
Attachment: Base and lateral edges of the patella. Tibial tuberosity
Function: Extends the lower leg at the knee joint, rectus flexes the thigh at the hip joint
Three-headed lower leg
Consists of two muscles - gastrocnemius (superficial) and soleus (deep). Each of the three muscle heads (2 from the gastrocnemius and one from the soleus) has its own origin.
Start:
Lateral head - Femur above the lateral condyle
Medial head - Femur above the medial condyle
soleus muscle - attached to the head and upper third of the body of the fibula along its posterior surface, as well as to the line of the soleus muscle of the tibia.
Attachment: The common tendon (Achilles) is a tubercle of the calcaneus, a tendon arch stretched between the tibia and fibula.
Function: Gastrocnemius - Flexes the lower leg and foot
soleus - flexes the foot
Anterior tibial
located with outside anterior part of the lower leg and occupies 2/3 of the space between the tibia and fibula.
Start: Lateral condyle, lateral surface of the tibia, interosseous digging of the leg
Attachment: Medial cuneiform bone, base of metatarsal bone
Function: Unbends and supinates the foot, with a fixed foot, tilts the lower leg forward
Upper rear gear
third layer muscle superficial muscles back, located under the rhomboid muscle.
Start: Spinous processes of VI-VII cervical and I-II thoracic vertebrae, nuchal ligament
Attachment: II-V ribs, outward from the corners
Function: Raises II-V ribs, participates in the act of inspiration
Lower rear gear
accessory respiratory muscle. It is located at the junction of the thoracic region with the lumbar region.
Start: Spinous processes of 9-12 thoracic and 1-2 lumbar vertebrae
Attachment: four bunches to the bottom edge outer surface 9-12 ribs.
Function: Lowers 9-12 ribs, participates in the act of exhalation
Straightening the spine
is the most powerful and long muscle back. Throughout its length, it fills the depression on the sides from the spinous processes to the corners of the ribs. Heading up, the muscle is divided into three parts: the iliocostalis muscle (1) is located laterally, the spinous muscle (2) is medially, and the longest muscle (3) is between them.
Start:
iliocostalis muscle from the posterior lateral sacral crest; near the corners of the lower five or six ribs; near the corners of the lower five or six ribs.
spinous muscle starts from the spinous processes of two or three upper lumbar and two or three lower thoracic vertebrae; from the spinous processes of the upper thoracic and lower cervical vertebrae.
longissimus muscle starts from the posterior surface of the sacrum, transverse processes of the lumbar and lower six to seven thoracic vertebrae; from the transverse processes of four to five upper thoracic and lower cervical vertebrae.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata of the thigh, as well as the extensor muscle of the lower leg in the knee joint (lateral broad muscle hips).
Exercises for the outer thigh at home
Do you want to quickly remove fat from the outside of the thigh at home? Looking for effective exercises to pump up outer part hips? Here! In the article we will talk about a set of exercises with which you can pump the necessary muscle group. Remember: regular exercise, proper exercise technique and proper diet will help to achieve maximum results.
Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the beginning of your workout will help warm up your muscles and avoid unnecessary injury.
COMPLEX OF EXERCISES FOR THE EXTERNAL SURFACE OF THE THIGH
| Exercises | Sets | Reps/Time |
|---|---|---|
| 3 | 25 | |
| 3 | 15 | |
| 3 | 15-20 | |
| 3 | 15 |
Exercise helps to work effectively outer thigh. Additionally loaded inner surface hips.
Technique:
- Get on all fours with an emphasis on straight arms and legs bent at the knees.
- As you inhale, take your right leg to the side and fix it. The thigh is parallel to the floor.
- As you exhale, slowly lower your leg.
Number of repetitions: 3 sets of 20-25 reps.
Tip: Over time, to increase the load, you can use a dumbbell (placed at the bend of the thigh and lower leg). When performing an exercise with a dumbbell, after the working number of repetitions, you can remove the burden and make another 10-15 jerky movements. After that, move on to training the other leg.
Exercise for training the outer side of the thigh. Additionally, the gluteal muscles are loaded, square muscles lumbar and back extensors. In statics, the arms tense up (holding the support).
Technique:
- Lie down on a chair with an upholstered seat or bench, emphasis on your stomach. The body is stabilized by the abdominal muscles.
- Straighten your legs, keeping your feet together.
- Inhale as you lift your legs up and hold for 1 second.
- As you exhale, slowly return to the starting position.
Number of repetitions: 3 sets of 15 repetitions.
At home, for emphasis on the stomach, you can use a pair of chairs with an upholstered seat, placed side by side. Before performing an exercise with an additional load, to prevent injuries to the hip joint, it is necessary to do a warm-up consisting of squats, steps in place and rotation of the pelvis.
Advice: Due to the shift of the load from the spine to the hip joint, the exercise is recommended in the presence of back pain and spinal clamps - as a prevention of diseases associated with in a sedentary manner life. Athletes with back problems should consult a doctor before performing.
Works and stretches the outer thighs, buttocks and calves. Over time, the difficulty can be increased with weights or dumbbells.
Technique:
- Starting position: legs wider than shoulders, socks turned to the sides, back straight.
- As you inhale, slowly lower your pelvis until your thighs are parallel to the floor.
- As you exhale, take the starting position.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: When doing this, make sure that your knees do not protrude beyond your toes.
This exercise targets the quads, glutes, hamstrings, and calves.
Technique:
- Put your hands on your belt or put your hands behind your head. Keep your back straight.
- As you exhale, lunge forward with your foot so that her knee forms a 90-degree angle. However, it should not go beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
- On an inhalation, push off with the heel of the forward leg and return to the starting position.
For balance, the toe of the working leg can be slightly beveled.
Number of repetitions: 3 sets of 15 repetitions.
Advice: The wider the lunge, the more the buttocks work. The narrower the position of the legs, the more the quadriceps are involved.
The effect of training will appear faster with regular exercise in combination with a low-calorie diet. Normalize your diet and choose a specific time to exercise. Stick to the set schedule.
- The effect of exercises for the outer side of the thigh directly depends not only on their regularity, but also on the execution technique. Especially when done at home. Watch your technique by doing exercises in front of a mirror.
- Muscles grow during rest after training, so remember to alternate between work and rest. On the initial stage We recommend doing no more than 3-4 times a week. Before increasing the number of workouts, consult with a trainer.
- The first result will appear after 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first workouts. Even if the target muscles hurt a lot.
- Begin and end each workout with a 10-minute warm-up. Before training, it helps to warm up the muscles, after - it helps the body return to its usual mode of operation.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata, as well as the leg extensor muscle in the knee joint (wide lateral thigh muscle).
In conjunction with proper nutrition and aerobic exercise reduce body fat and form a beautiful silhouette of the legs.
The shape of the buttocks depends on heredity. However, with the help of exercises, they can be made more toned, strong and elastic. In addition, strong gluteal muscles will allow you not only to look amazing in tight jeans, but also to noticeably improve your performance in running and jumping. For this, in addition to gluteal muscles you need to train the muscles that extend the spine, and the muscles of the back of the thighs. All three groups work at the same time, so if one of them is not developed, the risk of injury increases. If you have strong muscles in the hamstrings and lower back, then the gluteal muscles will work more efficiently.
The best exercises for the buttocks are squats, lunges and deadlifts. It is best to train the buttocks on the same day as the legs, since doing squats will load both the muscles of the legs and the buttocks equally hard. So that the gluteal muscles receive maximum load squat as low as possible. When performing lunges, it is necessary to take a step wider, since with a narrow step the load will shift to the quadriceps. Train your glutes with your legs once a week, doing 2-3 exercises for 3-4 sets (depending on your fitness). The number of repetitions in each approach is 8-12. Follow these simple recommendations and pump your buttocks regularly to always be in good shape, not only in front, but also in the back.
We'll break down the hip exercises into the muscle groups they work. The number of sets and repetitions depends on the working weight and your training. If you do exercises without weights, focus on three sets of 20-25 times. With weighting, the number of times can be reduced to 5-10 per approach, depending on the working weight.
Exercises for the front of the thigh
These exercises help pump the quadriceps - strong muscle with four heads, which is located on the front of the thigh.
1. Squats
If you are just starting out, regular squats will suffice. Pay attention to the technique: do not round your back, turn your toes and knees to the sides, squat to the parallel with the floor or slightly lower.
When the muscles get used to the load, master the barbell squat. Here is a more detailed breakdown of the correct squat technique.
2. Lunges
There are many options for lunges: in place, backward, in motion. If space is limited, you can do lunges in place.
Make sure that the knee does not go behind the foot. Sink low so that the knee of your back leg touches the floor, keeping your back straight.
If you work out in the gym or on the street, try moving lunges.
You can complicate the exercise by picking up dumbbells or kettlebells. If everything is in order with balance, try lunges with a barbell.
3. Stepping on the cabinet
You can climb any elevation that suits your height: a chair, a cabinet, a step, a step, a bench in the park. At the same time, make sure that the knee does not wrap inward.
If you want to make the exercise more difficult, try stepping back with a lunge. Step onto the cabinet with your right foot, bend your left at the knee and bring it forward. Get off the cabinet by stepping on left leg. Take your right leg back and go into a lunge, reaching your knee to the floor. Straighten up and repeat the exercise.
You can pick up dumbbells or kettlebells, perform an exercise with a bodybar or a barbell.
4. Pulling the leg with an expander
For this exercise, you will need a crossover machine or an expander band.
Lie on the floor on your back, hook the expander or crossover strap around the ankle of your working leg. Overcoming resistance, lift your leg while bending it at the knee.
5. Single Leg Squat "Pistol"
Single leg squats require quite developed muscles hips. If you still can't squat without support, try doing the exercise while holding onto loops or gymnastic rings.
Split squat The split squat can be performed with one foot on a bench, pedestal, or other elevated position. You can also use loops or gymnastic rings.
When squatting, make sure that the knee of the front leg is above the foot and does not turn inward. If you can't get up so that your knee is out, it's too early for you to do this exercise.
The lower you sit down, the better you will work out the muscles of the hips and buttocks. For complication, you can take dumbbells or kettlebells in your hands.
7. Jumping out of the squat
This explosive exercise will help to pump muscles better if you do not have enough time and do not have the opportunity to use free weights.
Do deep squat and jump up from the bottom point. While squatting, do not lift your heels off the floor. You can keep your hands in front of you or behind your head.
Try to squat deep throughout the set, even when the muscles are already tired.
8. Alternating legs in a jump
Another explosive exercise. Stand straight, feet together, hands on the belt. Jump up and land in a lunge position, right foot forward, left foot behind. From the bottom point, jump as high as possible, switch legs in the air and land with your left foot in front.
9. Jumping with a foot on the pedestal
This is even more difficult exercise. Stand with your back to the cabinet and put a sock on it. Do a squat on one leg and jump up from the bottom point.
Exercises for the back of the thigh
The following exercises help to pump the muscles of the back of the thigh: biceps, semimembranosus and semitendinosus muscles.
This is probably the best for working out the muscles of the back of the thigh.
Fulfilling deadlift, watch the position of the back: it must be straight throughout the exercise, otherwise the load will go to the lower back. To avoid this, additionally tighten your buttocks during the lift.
The bar of the bar is as close as possible to the shins, the knees do not wrap inward.
The deadlift is ideal for stretching and pumping the hamstrings with minimal knee flexion. This exercise is also called the straight-legged deadlift, but it is better if the knees are slightly bent.
During the tilt, the pelvis does not go back much (unlike Romanian draft), you move by stretching the back of the thigh. Never round your spine. If you don't have enough stretch to lower the bar to the floor with a straight back and almost straight knees, try reaching only to the middle of your shins.
The difference between the Romanian deadlift and the deadlift is that in it it is necessary to strongly feed the pelvis back, bend the knees a little more and lower the bar of the bar only to the middle of the lower leg.
The downward movement begins with the abduction of the pelvis back, due to which the body is bent. Lower yourself until the bar reaches mid-calf, and then rise again. Try to keep your shoulder blades together during the exercise.
4. Traction of the leg with an expander lying
This exercise can be performed in a crossover or with a rubber expander. Lie on the floor on your stomach, put the loop over your leg. Overcoming the resistance of the expander, bend the leg at the knee to a right angle or more.
This exercise perfectly works out the back of the thigh, but requires a developed sense of balance.
Take dumbbells in your hands, take one leg back and do not lower it to the floor until the end of the exercise.
6. Pulling up the body with legs on the pedestal
This exercise can be performed on two horizontal bars on sports ground or just put your feet on a cabinet or chair. I will describe an option for a home workout.
Sit on the floor with your feet elevated. Raise your torso in your arms so that your pelvis is in the air. Bend your knees and lift your pelvis up so that your body is parallel to the floor.
Do three sets of 10 reps.
Exercises for the inner thigh
Traction with an expander The exercise can be performed with a crossover simulator or an expander rubber band. Stand to the crossover with your right side, hook the loop around the ankle of your right leg. Move back a little, pulling the expander or crossover cable, and raise the working leg - this is the starting position.
Overcoming resistance, put the working leg to the supporting one, and then take it back.
Lie on your right side and lift the body, leaning on the forearm. Bend your left knee and place your foot on the floor. Raise your straight right leg off the floor, hold for two to three seconds and lower.
sumo squat Take a dumbbell or weight in your hands, spread your legs wider, spread your socks to the sides. Squat down until your thighs are parallel to the floor, or lower. Straighten up and repeat.
The exercise can be performed using steps or other elevations to deepen the squat.
Exercises for the outer thigh
The exercises below help to pump the abductors (thigh abductors): the gluteus medius and tensor fasciae latae, as well as the vastus lateralis muscle, one of the heads of the quadriceps.
This simulator allows you to pump the hip abductors in isolation. For greater effect, before starting the exercise, tighten your buttocks so that you slightly rise in the chair, and then proceed to perform without relaxing your buttocks until the end of the set.
However, in some cases this exercise can be dangerous. In addition to the gluteus medius and the tensor fascia lata, the piriformis muscles are included in the work. And if you do not calculate the load, these deep muscles can contract and press on the sciatic nerve, causing pain.
Therefore, add weight or the number of repetitions gradually, do the exercise no more than once a week.
Leg abduction with expander The exercise can be performed in a crossover or with an expander.
Hook the loop on your right leg and turn to the simulator with your left side. Overcoming resistance, lift your leg 45 degrees.
An expander is suitable for this exercise. Hourglass” or a small expander tape. Put the expander on your legs above the knees, lie on your side, leaning on your forearm, bend your legs.
Do it every other day if you've chosen to exercise with weights, and every other day if you like lighter options without weights, and you will see progress after a few days of intensive training.
It happens that an excellent result is visible on the scales, and in the mirror there are too massive hips “ears”. In general, you will have to do fitness, in particular, include exercises for outer surface hips.
Effective exercises for slimming the thighs from the outside
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. One diet 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.
Naturally you think that side surface will become slimmer from some special movements. Doing exercises on the outer part of the thigh and only them is a typically "folk" idea. You will not even find this outer surface in any fitness guide. The muscles of the thigh are traditionally divided into the muscles of the anterior, medial and posterior surface. We are interested, oddly enough, in the “front” ones: they work in conjunction with a small tensor of the fascia lata when you perform exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and sartorius muscles. And most often - and part of the gluteal muscles in the place of their attachment to hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to seriously improve general form. For effective weight loss in the hips, you need to reduce the total percentage of fat in the body and tighten all the muscles of the legs.
The best exercises to remove the ears on the hips are a mix of strength, jumping and aerobic movements. Only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but visible result can be seen in 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to practice: 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 stress on your legs that you won't be able to run or even walk at full capacity.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat for jumping, sneakers.
How to do: do the exercises one after the other. 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, and then “according to the text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. 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
Time: 40 seconds
Why: tightens all the muscles of the legs, burns a lot of extra calories, warms the tensor of the fascia lata, 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 to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2: Plyometric Squat
Time: 20 seconds
Why: burns fat
We throw dumbbells, we do the same, only at the point “Hips parallel to the floor” we jump up sharply, and then land softly on the front of the foot. We do not fully unbend our knees, and we do not strive to take a "skier's pose" (artificially parallel feet).
Exercise 3
Time: 40 seconds
Why: strengthens all leg muscles, plus trains the tensor fascia lata in isolation
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
Time: 20 seconds
Why: burns fat
Do you watch fighters? Yes, this is it - take turns quick strikes foot 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
Time: 40 seconds
Why: you wanted exercises for the outer side of the thigh?
Lie down on the floor on your right side left hand with a dumbbell we put along the body, slowly take it away and bring the thigh up.
Exercise 6: High Knee Run
Time: 20 sec
Why: burn fat
We get up and arrange a short run, try to do everything gently, do not knock your feet
Exercise 7
Time: 40 sec
Why: maximize calorie expenditure
We jump as it is convenient for us, the main thing is not to fully unbend our knees, 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.
Summary
Surprised? You must have read on other sites about easier exercises for the outer thigh. Why make it so difficult? The most radical fitness pros only recognize squats with 50% of your body weight as outer thigh exercises. The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And advisers from the Internet will recommend side leg abduction as best exercise for the outside of the thigh.
The truth is that fat deposits and flabbiness are a consequence of the lack of tone not only in the quadriceps (this is just rare), but also in the muscles of the buttocks, the hip extensor and other muscles. So exercises from the ears only work when they involve the entire “bottom”. Well, the notorious hip abduction is a panacea for fat that works if a person is on a super-strict low-calorie diet. Otherwise, they allow you to burn too few calories. By the way, even really hard workouts do not give you the right to increase the caloric content of the diet at times. While exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight. published