How to remove ears at the waist. How to remove sides, fat, ears at the waist? Exercises for the waist and sides. How to massage your thighs for weight loss

Even if you don’t have a dozen extra pounds, and your figure looks harmonious, it is possible that there are some flaws in the form of fat deposits in problem areas. Often such “surprises” can be found on the outside of the upper legs, disturbing even slender girls, and in this situation the question “how to remove the sides of the hips,” preferably at home, becomes acute. Are there effective methods of salvation?

What are thigh ears?

Getting rid of excess fat in women does not occur entirely evenly, especially with rapid weight loss. Depending on hereditary predisposition and hormonal levels, a protruding tummy and deposits on the hips, arms, and sides may remain. All these “defects” tend to appear, firstly, due to the characteristics of the female body, which stores fat here. Secondly, they are due to:

lack of physical activity;
broken metabolism;
errors in nutrition.

You can figure out how to remove ears from the sides of your hips only after finding out the exact reasons for their appearance. Often, the subcutaneous fatty retina in this area has a “reserve” part: it is denser and strongly associated with the production of estrogen, i.e. She is hormonal in nature. In such a situation, you will have to decide how to get rid of the ears on the thighs together with the doctor and after taking a detailed blood test. Simple exercises and diet may not help remove the problem area.

How to get rid of sides on thighs

The first step towards solving this problem should be a consultation with a doctor, especially if deposits on the hips are present in the absence of excess weight. If there are no hormonal imbalances, you can remove the sides even at home, but you will have to wait a long time for visible results to appear even after applying a whole range of measures. Firstly, you will need to fall in love with physical activity: in your free time from work, go for walks more often, find yourself a hobby related to movement - swimming, horseback riding, dancing, etc.

The following combination of factors is temporary, but it most accurately answers the question of how to remove the sides of the hips. This:

nutrition correction;
aerobics;
cosmetic procedures.

Sport

Solo nutrition is not capable of removing deposits from the outer surface of the thighs, so if the appearance of this area is important to you, you will have to love physical activity. Movement (at least in the form of exercise) should be done every day, and 3 times a week you will need to do an hour-long aerobic workout: treadmill, fitness.

Diet

If you are trying to figure out how to remove the sides of your thighs with nutrition, then first of all you need to forget about all refined sugars - they are found in confectionery and baked goods. Excess salt in food should also be avoided, because... it can cause fluid retention. Until the problem is resolved, you will eat:

vegetables;
lean meat;
greens;
cereals;
unsweetened fruits.

Massage

You can also influence the problem of the sides of the hips externally. Massagers with vibration help to remove deposits from this area, which can be used daily and passed over all surfaces of the thigh - both inside and outside. Additionally, according to experts, cupping massage makes sense, which you can entrust to a master, or you can perform it yourself, for 10-15 minutes. Those who like to stand in the shower for a long time can massage the lateral areas of the thighs with a hard mitten or brush to increase blood flow to the problem area.

Wraps

If fat on the sides of the thighs is caused by a hormonal disorder, it makes sense to practice a cosmetic procedure such as wraps, which have a warming effect and thereby provoke the release of fluid. However, this is not the main answer to the question “how to get rid of breeches on the hips,” but only an additional method. For wraps, you can use ready-made anti-cellulite cream, or make a mixture of clay, cinnamon and citrus essential oil. The mixture is applied liberally to the thighs, covered with cling film, and then it is advisable to lie under a blanket for about an hour.

Exercises for the outer thigh

It is not necessary to run to the gym to remove excess in this area: you need primarily aerobic exercise, and after that gymnastics (stretching), because The task is not to pump up your legs, but to reduce their volume. Exercise machines make sense mainly when correcting your shape without fat reserves, so start with exercises and do the following exercises:

Lying on your side, raise your leg slowly and as high as possible. 40 repetitions for each.
Standing against a wall, swing forward and to the side. 45 repetitions at high intensity for each leg.
From a sitting position (as at the bottom of a squat), quickly rise, pull your right leg up with your knee, and meet it with your left elbow in front of your chest. Lower again and repeat for the other pair. Perform 35 times.
Classic squats with widely spaced feet will help you deal not only with the lateral surface, but also with the back. Do them slowly, 40-60 times.

Video: how to remove ears on the hips

Voluminous riding breeches and ears on the outside of the hips change the proportions of the body, visually shortening the legs and making the figure squat. To remove ears from the sides of the thighs, you will need an integrated approach, time and patience, since the accumulation of fat in these areas is caused by the action of female sex hormones; the body uses these “reserves” last.

Before starting training, you should warm up (10-15 minutes) so that the body warms up well, the muscles and ligaments become more elastic, and endurance increases. Thanks to the warm-up, the effect of performing the complex will be significantly higher.

Coups

Lie on your back, straighten your legs (join them together), stretch your arms behind your head, clasping your thumbs, the muscles of the abdomen, thighs and buttocks are tense. As you inhale, roll over onto your side, as you exhale, return to the original position, then as you inhale, roll over to the other side, and as you exhale, return to your back.

Do 20 flips on each side.

This exercise is very effective for quickly removing the ears from the sides of the hips, since in addition to the general load on the muscles, there is an intense mechanical effect on the areas of the riding breeches.

Leg spins

You need to lie on your side, support your head with one hand, and rest your head on the floor with the other.

Rotation

Perform 30 clockwise and 30 counterclockwise rotations with each leg, in 3 sets.

Swing your legs

Lie on your side, one leg placed on the other. You should lift your leg while inhaling, slightly moving it back, and lower it while exhaling. The amplitude of movement is approximately 75 degrees. Number of repetitions: 30 times on each leg, 3 sets.

Squats

Classic. Feet shoulder-width apart, feet parallel to each other, arms along the body. You need to squat 20-30 times, do 3 approaches.
Plie. Place your feet about 1 meter apart, toes slightly turned to the sides, arms along your body. Perform 20-30 times, 3 approaches.
Feet together. Feet together, arms down. 20-30 squats, 3 sets.

Plie

Lunges (regular)

Stand up straight, make a large lunge forward with one leg, while the toe of the second leg rests on the floor (the heel comes off the floor). Squat without touching the floor with your knee, keeping your body straight.

Lunges

Perform 3 sets of 20 lunges on each leg. Hands on your belt, or to increase the load, take dumbbells weighing 3-4 kg.

Leg Raise

Get on all fours, extend your leg parallel to the floor, perform 30 swings with each leg, 3 sets.

Leg Raise

To achieve sustainable results, the complex must be performed 3 times a week. The effect will be visible after 2-3 weeks - the riding breeches will shrink, the muscles of the thighs and buttocks will noticeably tighten. Strengthening your back and abdomen will be a pleasant bonus.

Recipes for body wraps for weight loss in the thighs and how to use them correctly

An effective way to reduce fat deposits on the thighs are body wraps. To obtain a lasting cosmetic effect, sessions must be carried out in a course of 7–14 procedures, the course must be repeated every 3–4 months.

Beauty salons have in their arsenal a variety of types of wraps: clay, chocolate, algae, proprietary mixtures.

To save time and money, wraps can be done at home. The ingredients for the mixture are available in any supermarket, and the excellent effect of the procedure is guaranteed.

You need to know what ingredients should be used when wrapping, since you can remove ears from the sides of your thighs by using some of them as quickly as possible.

Dry mustard powder

To make the composition you will need: dry mustard powder (1 cup). Mustard should be mixed with warm water to the consistency of a thick cream and applied to the thighs.

Mustard

To enhance the effect of the composition, you need to wrap yourself in cling film and dress warmly, session duration is 15–20 minutes, then the mixture is washed off with cool water. The procedure will be completed by applying anti-cellulite cream.

Kelp

Sold in dried form (chopped or ground).

Laminaria (sea kale)

The algae contains minerals and vitamins that help improve metabolism, break down fat, and remove toxins from the body.

There are 2 ways to prepare kelp:

Pour the chopped seaweed with water and let it brew for 20 minutes.
Dilute ground kelp with water (1:4), gradually pouring the powder into the water and stirring constantly so that there are no lumps. The resulting slurry is infused for 20 minutes, then you can do the wrap.

Spread the prepared mixture onto the skin in a thick layer, then wrap it in film and leave for 40–60 minutes.

If after the session the algae is poured with water and placed in a cool place, the paste can be used 2 times. The shelf life is 4–5 days.

Cinnamon for wrap

Wrapping with this aromatic spice is very effective, as cinnamon improves blood circulation and enhances lymph flow.

Cinnamon

In 2 tbsp. cosmetic oil (you can use any), add 2 drops of cinnamon essential oil, heat slightly and apply to the areas of the breeches, wrap in film, leave for 30 minutes.

Coffee wrap

Natural coffee destroys fats, removes toxins, promotes skin regeneration, and reduces swelling.

Pour ground coffee (100 g) with a small amount of boiling water, let cool slightly (the temperature should be comfortable), spread on thighs, and insulate with film. Exposure time is 40-60 minutes.

There are many more recipes for preparing the composition for wrapping. Pepper and various essential oils are used as additional ingredients to break down fatty deposits.

Basic rules for wrapping:

Before the procedure, take a bath or hot shower and cleanse the skin with a scrub.
Check the reaction to the components of the mixture (apply the composition to a small area for 30 minutes).

How to massage your thighs for weight loss

According to many cosmetologists, even a regular massage very effectively removes ears from the sides of the hips, since this is a therapy that helps improve blood circulation, remove excess water from the body, normalize metabolism, and activate metabolic processes.

Massage should be carried out in a course, at least 10 sessions. Ideally, if you have the opportunity to visit a professional massage therapist. If this is not possible, then massage sessions in the thigh area can be performed independently at home.

Cupping massage for weight loss

Special medical cups for massage began to be used not so long ago, however, this method has proven itself in the fight against voluminous hips.

A cosmetologist will tell you how to remove ears from the sides of your hips using cupping

Medical jars are sold in many pharmacies. The manufacturing material can only be silicone or medical rubber - glass will not work.

Instructions for correct installation of cans:

take a hot bath until the body is completely steamed;
improve blood circulation with light movements along the entire length of the thighs. For this purpose, you can take a washcloth, a massage brush or a special roller;
use anti-cellulite cream. As an alternative, any gel containing natural oils is suitable;
secure the cans so that they can cover as much skin surface as possible;
after waiting a little time, move the jar from the knee up to the highest point of the hips;
session duration is 25 minutes.

This type of massage is done in elite beauty salons. Instead of cans, a special vacuum machine with containers at the ends of suction cups is used.

However, massage with cups at home will help save money and time, since they can be used to remove ears from the sides of your thighs with the same effect as in the salon.

Honey massage for weight loss

Massage using honey is a widespread practice, since due to its special composition, honey has a beneficial effect on a woman’s body. The volume of your hips will noticeably decrease after several sessions.

Before applying honey, you should take a bath or shower to thoroughly warm the surface of the body, then apply honey with light movements. The massage itself consists of patting. At first they are as gentle as possible, but by the end of the session they become sharp and with a noticeable popping effect. Everything takes no more than 30 minutes.

Having penetrated deep into the epidermis, honey will begin to act directly on fat deposits.

Diet for losing weight in the thigh area for a woman

To achieve the desired effect, you should adjust your diet, since removing ears from the sides of your hips helps by excluding certain foods from your diet. This:

carbonated drinks;
confectionery products of any kind;
smoked;
marinades;
crackers;
chips;
flour - bread, buns.

It is better to cook by steaming or in the oven.

You should eat fractionally (3-4 times a day), in small portions, and it is very important not to skip breakfast. You should have dinner no later than 2-3 hours before going to bed. The diet should be varied and include meat, fish, cereals and dairy products. You should eat enough vegetables and fruits every day (with the exception of bananas and grapes - they are very high in calories).

Under no circumstances should you go hungry or strictly limit yourself to food; this is undesirable stress for the body.

In the last decade, marketers have skillfully formed an idea of the benefits of low-fat products (yogurt, kefir, sour cream, cream, etc.). However, modern research shows that if you regularly eat such food, the body, not receiving natural fat in sufficient quantities, begins to accumulate it, and metabolism is disrupted.

Proper fluid intake

For the proper functioning of all body systems, it is important to drink enough still water at room temperature (cold water irritates the stomach lining). Doctors have established the optimal rate of water consumption per day: 1.5-2.0 liters. When visiting a bathhouse, intense physical activity, or on hot days, fluid consumption must be increased.

The recommended amount should be drunk evenly throughout the day, avoiding the appearance of signs of thirst. It is useful to drink a glass of warm water in the morning (on an empty stomach) - this promotes weight loss by speeding up metabolism, activating the production of enzymes, and normalizing the digestion process.

Only an integrated approach - proper nutrition, regular physical activity, massage and wraps - will help to remove ears from the sides of the thighs in the shortest possible time, as metabolism is normalized, metabolism is accelerated, muscle tone increases, and blood circulation improves. The result of your efforts will be excellent health, a toned, slender body and elastic, rejuvenated skin.

Video about ways to eliminate “ears” on the sides of the thighs

A simple way to remove ears from the sides of your hips:

How to remove sides:

A slim waist is every girl's dream. And now it seems that there is very little left before its implementation - just study for another week, and everything is fine. But then they appear. Lumps on the waist, excess fat deposits. And we urgently need to escape from them. Of course, there are few ways to quickly get rid of ears on the sides - only diets, special massage and exercise. But it's worth it.

How to quickly get rid of ears on your sides

Physical exercises to “kill” ears

It is very important to spend time on your physical training. Especially if there is very little left to the desired result. No one, of course, demands dedication like an Olympic athlete. But you have to try. To remove ears on the sides, you need to use several exercises at once. Persistently doing the same thing will quickly get boring, and it will not add efficiency.

1. Undoubtedly, the ideal way to destroy ears is to twist a hoop. But it’s worth remembering that a standard hula hoop for gymnastics is no longer helpful in this regard. It's too light. Therefore, you need to buy either a special weighted hoop (often with massage elements) or a regular metal one. And twist, twist, twist! Of course, you will have to get used to bruises and mild pain. And don't overdo it.

2. You can do a regular plank - lie on the floor face down, resting only on your elbows and the toes of your feet. In this case, you need to strive to ensure that the torso and legs form one straight line. And the stomach needs to be pulled in as much as possible.

3. To always stay in good shape, it is important to devote some time to jogging or cycling. They burn excess very efficiently. The main thing is to exercise at least three times a week. You can do it more often if your physical fitness allows.

Among others that can help remove side ears in a week, you should pay attention to jumping rope, bending left and right with weighted dumbbells, “bicycle” on your back and banal abdominal pumping.

Massage and diets

If you want to achieve results as quickly as possible, you need to go on a diet. It is worth following some dietary recommendations:

1. It is advisable to eat a lot of fruits, vegetables and cereals. You can eat porridge, but only before lunch.

2. The more liquid, the better. Coffee can be replaced with green tea.

3. One fasting day a week is ideal. Good companions for it would be kefir, buckwheat or apples.

4. Bread from the diet - out. It is better to replace it with bread.

5. Vegetable salads are a good solution. Especially for dinner. Although they can be used as a side dish for the main dish for lunch.

A professional massage therapist will handle the massage. A dozen sessions, coupled with exercise and diet, will do wonders for your waistline.

For many girls, the concepts of “ears on hips” or “popin’s ears,” alas, are familiar firsthand. Fat deposits located in the most visible area are a real problem for the fair sex. But it is quite possible to solve it if you know which exercises are suitable for eliminating the “breeches” area on the hips. Therefore, today we are devoting an article to the topic of how to remove ears on the hips.

It’s worth noting right away that those who want to remove the sides of their hips will have to work hard, because the main secret of successful training and slender legs lies in diligent and regular training and adherence to a diet.

What should you know before you start dealing with the problem?

If your main goal is to eliminate “butt ears,” then you will have to do not only cardio training (fitness, running or brisk walking, etc.), but also strength training. The thing is that reducing volumes in the problem area can only be achieved by activating local fat burning processes.

But let’s return to the very definition of what ears on the hips are, what causes unfortunate folds in girls, and how to deal with them. As you can see in the photo, fat deposits localized on the side of the thighs received this specific name. Moreover, your legs may be slender and thin, but all the beauty of contemplating them can be spoiled by folds protruding on the sides.

Excess fat cells accumulating in the riding breeches area will be very difficult to eliminate only with exercises for the muscles located in the upper part of the legs on the side. When exposed locally, they are not consumed. The body will be able to process them only if it begins to receive fewer calories and has time to spend them during sports.

Excess calories are one of the main reasons why ears appear on the sides of the thighs. But such bulges can also occur due to a genetic predisposition, as well as a sedentary lifestyle, poor nutrition, in general. It is most difficult for girls and women with a pear body type.

There is also an anatomical explanation for why fatty layers form on the sides. It is due to the fact that the area of ear formation is represented by more connective tissue and muscles. The fact is that in the area where the breeches appear, the ends of the gluteus maximus muscle are attached, surrounded by small fibers that are not muscles. And due to the fact that the breeches zone is represented mostly by connective tissue, slow blood circulation occurs in it. The result of this is the accumulation and stagnation of fat cells.

However, you shouldn’t get upset prematurely, because hard work and proper nutrition will help return your hips to their beautiful shape. And it is very important to start dealing with the problem at the first symptoms. You can get rid of bulges on your thighs if you create an individual training program in a timely manner, including only the most effective exercises. In addition, you need to reconsider your diet, eliminating everything harmful from it:

sweets
fried and salty foods
fast food
flour, etc.

It is also worth trying cosmetic procedures that help speed up blood circulation and metabolism in the upper thighs.

Workouts at home

So, first things first. Those interested in how to get rid of bulging fat formations on the sides should start with physical exercise. There are several effective exercises that will help you easily and quickly. To do them, you don’t have to work out in the gym; you can do them at home.

The complex shown below with a photo should be performed in the form of 2-3 cycles with 20-30 repetitions for each exercise. To remove bulges on your thighs at home, exercise regularly and gradually increase the load.

The home workout complex includes the following effective exercises for beautiful hips without riding breeches.

Leg lunges forward alternately

Starting position: standing straight with your hands on your waist. From this position, lunge forward with your foot so that your knee is in line with your heel. The second leg remains level. Bend your legs until right angles are formed at your knees, slightly tilting your upper body forward, as shown in the photo. After completing the optimal number of repetitions, perform the exercise with the other leg the same number of times.

This exercise will make the fight against ears as effective as possible, as it activates the muscles of the buttocks and thighs, stimulating blood circulation in the problem area of the riding breeches. I.p. – standing straight with legs wide apart and feet parallel. Leaning your torso slightly forward, shift your body weight first to one leg, bending it at the knee and straightening the other (see photo). Then repeat the movement, straightening the leg bent at the knee, sitting down on the other.

Sumo squats (plie)

Those who want to know how to quickly tighten their thigh muscles and get rid of bulges on their sides should try sumo squats. By doing it, you will not only remove the ears, but also pump them up.

To perform these squats, stand straight with your legs wide apart and feet turned outward. With your hands on your waist, perform a deep squat, pausing for 2-3 seconds at the bottom. After this, you can return to the starting position.

Starting position – lying on your side with emphasis on the forearm and palm of your free hand (see photo). Leaving your working leg straight, bend the other at the knee. Raise your working leg to a height of approximately 45-50 cm from the floor. Perform this exercise to remove the ears on the hips, more dynamically, but with a short delay at the top point. After completing a certain number of repetitions, lie on the other side and repeat the exercise with the other leg.

Jumping rope

This exercise is great for drying the thighs, as it allows you to use almost all the muscles of the legs and, due to their work, contribute to losing weight in the problem area. When performing it, you can jump on two legs, however, this should be done very dynamically.

In order to increase the load and effectiveness of the workout, you can complicate the exercise. It is enough to alternately raise your legs bent at the knees while jumping. With this option, even the deepest muscles of the legs will be involved, which will allow you to get rid of the unfortunate ears on the thighs much faster.

Complex for gym goers

For those who go to the gym, slightly different exercises are suitable. They can be performed on a special simulator or with additional sports equipment. Your workout in the gym should begin with a warm-up. Exercises on an exercise bike or will help warm up your leg muscles and prepare them for the load. You can also run on a treadmill. After the muscle tissue is sufficiently prepared, you can move on to the main loads.

And the first exercise on the simulator that will help is. Having taken a comfortable position on the seat of the exercise machine, press your legs tightly against the side pads, and place your feet on special supports. Next, by working exclusively the muscles of the thighs, begin to slowly bring your legs together. After pausing for 2-3 seconds at the top point, return your legs to their original position and, without relaxing your muscles, begin the reduction again. The correct technique for performing this exercise for drying your feet is suggested in the video instructions.

Those interested in how to remove ears on the hips can also try one placed on the shoulders. For beginners who have only recently become members of the gym, the same exercise can be performed at first with a barbell, gradually increasing the load.
To perform this exercise correctly, you should take a barbell/bar. Place it on your shoulders and hold it with a full grip, stand straight with your feet hip-width apart. The back should be straight, the gaze directed forward. Squat deeply by moving your buttocks back, as in the photo, so that your knees do not protrude beyond your toes. Perform the squat slowly to feel the distribution of the load and feel the work of the leg muscles. In total, you can perform 2-3 approaches with 10-20 repetitions in each.

Also, in the gym, you can perform a complicated version of leg lifts from a position lying on your side, using an expander for this. I.p. – lying on your side with emphasis on the forearm and the fist of the other hand, which will hold the expander handle. By stretching it through the foot of your free leg and putting the other handle on the foot of your working one (see photo), begin lifting. By performing leg lifts in this version, you will be able to achieve the desired results much faster, because the expander will increase the load and, accordingly, force the muscles to work harder.

Nuances of training

It is no secret that a beautiful physical shape is achieved only through an integrated approach. In order to get rid of bulging breeches on your legs, you should not only train at home (or the gym), but also eat right.
As previously stated, it is worth giving up junk food and adding more healthy foods to your diet: fresh vegetables and fruits, cereals, protein. Don't forget the importance of water either. By drinking about 2 liters of fluid daily, you will help your body cope with excess fat faster.

In addition, it won’t hurt to switch to fractional meals. It is better to eat a small portion several times a day than to eat a lot only twice a day. It is advisable to divide your usual portion into 2-3 times. In total, it is recommended to eat 5-6 times a day.

Removing ears on the thighs using cosmetic procedures

Not only nutrition and exercise will help eliminate convex imperfections in the hips. By using wraps, massage and rubbing at least 2-4 times a week, you can enhance the effect and notice the first improvements in just a few days.

Wrapping procedures are considered the most popular. A mixture of ground coffee and honey helps to start metabolic processes under the skin. You can also use ginger, chocolate or cosmetic clay for these purposes. After applying the selected product to clean skin of your feet, wrap the treated areas with cling film and leave for 40-60 minutes. After this time, you can wash off the mixture by additionally massaging the problem area. Such procedures will not only help reduce the volume of the hips, but also restore elasticity to the skin.

Well, now you’ve learned how to get rid of the protruding ears on the sides of your hips. As you can see, everything is banally simple: all the exercises and tips given in this article are available to everyone who wants to remove unfortunate fat deposits. By doing them responsibly and regularly, you can get your figure in order in the shortest possible time.

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Do you want to remove the ears at your waist and tighten your whole body, but you don’t have enough time for training and dieting? And we understand you! Not everyone has time to go to the gym and do long workouts. But don’t despair, we will share with you a set of exercises designed specifically for busy women.

The set of exercises lasts 5 minutes, and the results are simply amazing. After just a month of regular exercise, your body will noticeably change.

Exercise 1. Back extension

Lie on your stomach on the fitball, with your toes on the floor. Raise your upper body up until it is in a straight line with your legs. Hold this position for a few seconds and return to the starting position. Repeat 10 times.

Exercise 2. Crunches

Starting position - lying on the floor, knees bent, legs slightly apart, hands behind your head. Tighten your stomach. Perform crunches, lifting your head and shoulders off the floor, and stay in this position for a few seconds. Repeat 10 times. Crunches can be performed by raising your legs with your knees bent. When doing crunches, try to reach your elbows to your knees.

Exercise 3. Jumping Squats

Place your feet shoulder-width apart. Do a classic squat and jump at the end. When landing, immediately go into a squat. Repeat 10 times.

Exercise 4. Bow Pose

Lie on your stomach, bend your knees and grab your ankles with your hands. Then lift your torso off the floor and lift your hips up. Hold this position and take deep breaths to relax your body. After 20 seconds, return to the starting position and rest. Repeat 10 times.

Exercise 5. Climber

Get into plank pose. Place your straightened arms shoulder-width apart, with your palms and toes resting on the floor. Then bend your right leg at the knee and pull it towards your chest, hold for a few seconds and return to the starting position. Repeat the exercise several times on each leg.

Exercise 6. Reverse plank

From a sitting position, extend your legs in front of you, resting your heels on the floor. Place your hands on the floor with your palms facing your feet. Raise your body so that your shoulders and hips are in line. Hold for a few seconds and return to the starting position. Repeat several times.

This set of exercises will help you quickly remove the ears from your waist. The results will be noticeable within a month, so you will want to make this complex a daily habit.