If you are a woman, surely you have ever noticed an accumulation of fat on the outer part of your thighs. Your jeans can be tight and aesthetically visible, becoming the physical complex of many of us. It may be due to excess weight, although it can also be due to lack of exercise and structure of your body.
What are holsters?
As you gain weight, extra fat can be deposited on your thighs. Women, in particular, gain weight that tends to accumulate on the thighs, buttocks, and hips.
As we well know, fat can be easy to gain and quite difficult to lose.
The holsters are the inward depression along the side of the body, just below the hip bone. Some people call them violin hips for their striking figure. Instead of the outer edges of the hips following curves that appear to be drawn with a protractor, they have irregularities. These indentations can be slight and barely noticeable, or they can be quite prominent. They are a normal part of the body’s structure.
What is the origin of hip fat?
Cartridge fat is found in more women than men because women have a larger pelvis. It can also be hereditary . Also, estrogen in women triggers the accumulation of fat around the abdominal region along with the thigh area. This is more common during pregnancy .
The underlying cause of love handles is fat retention . Generally speaking, fat cells accumulate when your body ingests too many calories or does not burn as many as it does. Over time, these fat cells can become noticeable as they accumulate in certain areas, such as around the waist and hips.
Fat can accumulate anywhere on the body, but there are certain factors that increase the likelihood of retaining fat in the hip, lower back, and abdominal areas. Factors that contribute to holster formation include:
- Hormones, especially too much cortisol
- Age (the accumulation of abdominal fat is particularly common as you age)
- Lack of physical activity
- Diet high in fat, sugar, and high-calorie foods
- Sleep deprivation
- Undiagnosed or treated conditions that slow down your metabolism (hypothyroidism, or underactive thyroid, for example, making it difficult to burn extra calories)
Exercises for the cartridge belts
If you want to minimize the appearance of your hips, you can do certain exercises. These will help you build muscle and lose fat.
Take a look in a mirror to make sure you are doing the poses correctly. For exercises done one side at a time, start with the weaker or less flexible leg. That way, you start with the side that is a bit more difficult and the second side will seem easier.
Start with 1 or 2 sets a day and gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes a day doing this workout routine, and aim for 4-6 times a week.
These exercises work to tone and strengthen the muscles of the hips, thighs, glutes, and abs.
Side hip openings (fire hydrants)
These movements target the outer thighs, hips, and lateral glutes. Make sure to keep your weight evenly distributed between your hands and knees. You can use a dumbbell behind the knee for this exercise to increase the difficulty or an elastic band above the knees.
- Get into quadruped as you would for the cat and cow pose. Make sure to keep your hands directly under your shoulders and your knees directly under your hips.
- Inhale as you lift one leg so that it forms a 90-degree angle with the other leg. Keep your knee bent.
- Slowly lower your leg down. Avoid letting your knee touch the ground before lifting it up again.
- Do this move 15 times. On the last rep, press your leg 10 times into the top position before going down.
- Repeat on the opposite side.
Forward kick lunges
This exercise is ideal for providing balance and stability to the body. Work your thighs and glutes. Make sure to keep your front leg and foot tight. Engage your core throughout the pose as well.
- Stand with your hands in front of your chest in a prayer pose.
- Inhale and bring your right knee up to your chest.
- Exhale and raise your arms along your ears with your palms facing each other as you step back with your right leg.
- Sink your right knee down into a lunge. Stay on the ball of your back foot and keep your toes forward.
- Inhale to lift your right knee up to your chest. At the same time, return your hands to the prayer position.
- Take 12 strides. On the last rep, keep your leg back and press up and down 12 times.
- Repeat on the opposite side.
Side leg raises
Leg lifts help strengthen the muscles on the sides of the hips and glutes. You may also feel a stretch in your inner thigh. Make sure the movement is constant and controlled. Do not jerk or rush the movement and try to keep your body straight. Don’t lean to either side.
You can do this exercise using ankle weights for added difficulty.
- Stand facing forward with your left side near a table, chair, or wall.
- Using your left hand for balance and support, drag your left foot and slightly lift your right foot off the ground.
- Inhale and slowly lift your right leg to the side.
- Slowly lower yourself as you exhale and cross your opposite leg.
- Do 12 leg raises on both sides.
Squats
Squats are a great way to tone your thighs, hips, and glutes. Make sure to keep your back straight and your toes forward. Activate your abdominal muscles for additional support. You can hold a dumbbell while doing these squats.
- Stand with your feet slightly wider than your hips.
- Exhale as you slowly lower yourself as if you were sitting in a chair.
- Inhale and get back up.
- Repeat this 12 times.
On the last rep, hold the lowest stance and bounce up and down 12 times.
Side-to-side standing squats
These squats work the sides of the legs, glutes, and hips. Keep your butt low during these squats. Every time your feet come together, squat down a little more. You can go up a bit as you move, but don’t go all the way up. You can also do these squats with ankle weights.
- Begin in a standing position with your feet together.
- Lower into a squat position.
- Move your right foot to the right.
- Next, bring your left foot to meet your right foot.
- Then extend your left foot to the left.
- Bring your right foot to meet it with your left foot.
- Do 10 of these squats on each side.
Side lunges
Side lunges work the entire leg. They help define your hips and glutes. Make sure to keep the toes of both feet forward. You can also hold a dumbbell while doing these lunges.
- Stand with your feet directly under your hips.
- Stand on your right foot as you step with your left foot to the left side.
- Plant your foot on the ground and then lower your butt. The left leg will be bent and the right leg will be straight.
- Keep pressing on both feet.
- Get up and bring both feet back together.
- Do 12 strides on each side.
Side lunges with crossover
This pose works your thighs and the side of your glutes. Try to stay close to the ground all the time. Keep the toes of your front foot forward. Make sure you’re really stepping off to the side. You can also do these lunges while holding a dumbbell.
- Start by standing with your feet together.
- Lift your right leg and bring it behind your left.
- Drop your right knee into a crossover lunge.
- Place your right foot in front of your left.
- Repeat on the opposite side.
- Take 15 strides on each side.
Glute bridges
This exercise will work your buttocks and thighs. Engage your abs. This will help you keep your body straight and exercise your stomach muscles.
- Lie on your back with your arms along your body and your knees bent.
- Make your feet slightly wider than your hips.
- Inhale and slowly lift your hips and butt.
- Exhale as you lower your back.
- Repeat 15 times. On the last rep, hold the upper pose for at least 10 seconds.
- Then carefully bring your knees together and spread them 10 times.
Leg kicks
This exercise helps lift your butt. Keep your abdomen engaged to protect your lower back. Do the movements slowly. You can use ankle weights for these exercises.
- Get on all fours as you would in the cat and cow pose.
- Keep your hands under your shoulders and your knees under your hips.
- Extend your right leg straight. Then slowly raise your leg as high as you can.
- Lower your leg back to the ground, but don’t allow your foot to touch.
- Do 15 reps. On the last rep, keep your leg raised so it’s parallel to the ground. Move your leg up and down 15 times.
- Repeat on the opposite side.
Lying Leg Raise
These leg raises target the outer thigh and butt. Make sure to use the muscles in your hips and glutes to perform the movements. You can use ankle weights for these exercises.
- Lie on your right side, making sure your body is in a straight line.
- Bend your right elbow and use your hand to support your head or keep your arm on the ground.
- Keep your left hand on the floor in front of you for support.
- Slowly lift your left leg into the air.
- Lower your leg down without letting it touch your right leg.
- Do 20 reps. On the last rep, keep your leg up and do 20 bounces.
- Repeat on the opposite side.
Other methods to lose hip fat
Although it takes time, you can remove the grease from the cartridge belts. Incorporating simple lifestyle changes and daily activity can reduce your appearance and improve your overall health.
Adjust your diet
You are what you eat. Although your body needs carbohydrates, it is better to incorporate healthy carbohydrates instead of trans fats. So if you are looking for a healthy snack, avoid the french fries and choose:
- Vegetables
- Fruit
- Nuts and seeds
- Whole grains
- Yams
Processed foods also play a role in the accumulation of excess fat. Fast food options are convenient and can be tempting, but they are not the healthiest for your body.
Adding protein to your diet can help your body burn more fat. To increase your protein intake, you can incorporate fish, eggs, and lean meats for a more filling meal with additional health benefits.
Stay active
In addition to a healthier diet, daily activity can help reduce cartridge belts. Exercising and incorporating cardiovascular exercise into your daily routine can help you burn fat and calories.
Take a walk during your lunch break to burn off some calories and strengthen your legs. Take the stairs instead of the elevator next time. If you are not interested in going to the gym, there are many activities you can participate in to incorporate some cardio into your daily routine.
Some cardiovascular activities you can do are:
- Trekking
- Swimming
- Bicycling
- Jogging
- To walk
- Dance
