The fat that is deposited on the hips, thighs and buttocks forms the so-called culotte de cheval. While genetics certainly play a role, it is possible to get rid of this annoying excess fat through diet and exercise. You'll get rid of the rolls, get more toned muscles, and you'll be able to slip on that pair of jeans effortlessly.
Steps
Part 1 of 3: Follow the Right Diet
Step 1. Discard junk and processed food
Let's explain it in the simplest way possible. Getting rid of the culotte de cheval is not a mission impossible; it is just excess stored fat that unfortunately the body has decided to put in a very inconvenient place. The first thing that has to go away? Junk food. It is full of empty calories and bad fats and has very little nutrients. Ergo, eliminate it!
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Anything that's fried or packaged goes on your blacklist. And the same goes for baked goods and sweets. They are not a good source of protein, fiber, vitamins and carbohydrates and good fats, so they are not for you. This means that you will have to choose fresh foods and… spend a little more time in the kitchen!
It would be impossible to totally avoid these foods and it is illogical to say that something is completely off-limits. So, instead of thinking to yourself "I can't eat these foods," consider them a treat to give yourself every now and then
Step 2. Eliminate bad carbohydrates
Your body needs carbohydrates, but it's the good ones it can't do without. The ones it uses for energy come from whole foods - brown rice, brown bread, quinoa, oats and the carbohydrates contained in vegetables. Which are the ones that end up on the thighs? Those that come from white rice, white bread, biscuits, cakes and sweets. To get rid of culotte de cheval, the more wholemeal a food is, the better.
Do you need some suggestions? Instead of bread, use eggplant slices or lettuce to make a sandwich. When you eat out, request that they not bring you the bread basket. Opt for brown rice instead of white and substitute plain spaghetti with whole wheat ones, quinoa, chickpeas or vegetables, such as bell pepper, thinly sliced
Step 3. Stock up on fruits and vegetables
You've probably been told that you should eat rainbow-inspired foods, and it's true. The more colorful things you consume, the better. How you do it? With fruit and vegetables: they are rich in nutrients, vitamins and minerals and do not have many calories. You could eat chili and chili of salad and be fine, imagine if you ate chili and chili fried chicken instead!
- Leafy greens are especially good for your health. Spinach, kale, lettuce, Brussels sprouts, kale and broccoli? Great choices. But so are carrots, onions, peppers and courgettes, which are more colorful vegetables.
- Blueberries, oranges, bananas, apples, kiwis, grapes, strawberries, and papaya are excellent fruits. They are rich in antioxidants, fiber and vitamins. And they're tasty too!
Step 4. Eat the good fats
They do indeed exist. And they are good for you! Having a diet that includes good (but not too much of course) fats can really help you lower cholesterol and protect your heart. So, while the bad (saturated) fats have to go away, the good (unsaturated) fats can stay.
You find them in nuts, avocados, olive oil and fatty fish such as salmon, mackerel and trout. Just make sure you consume them in moderation - too many can be harmful
Step 5. Drink water
It's almost too good to be true, but that's it. Increasing your fluid intake can help you lose pounds, the only effort is to lift the bottle and bring it to your mouth. Seriously! Studies have shown that people who drink the necessary amount of water, and a little more, weigh less (women need three liters per day, men four). Cold water can also promote metabolism! So keep the bottle handy, it will be incredibly useful.
- The benefits of water don't stop with weight loss. It is great for muscles, organs, skin, hair and nails, helps you maintain good bowel regularity, makes you feel full and can actually give you a greater feeling of energy. Not to mention, you'll avoid drinking those bubbly and sugary drinks that aren't good for you!
- Replace all sugary drinks with water. These include sodas, sweetened coffee and tea, lemonade, and fruit juices.
Step 6. Eat three meals a day
Your diet should include three main meals a day, interspersed with small, healthy snacks. This will keep you full, allowing you to avoid giving in to the craving for processed and unhealthy foods. Don't skip meals, as this can be bad for your diet.
Step 7. Try to organize a schedule to stick to
All this talk about not eating prepackaged junk is good and fair, but unless you have a plan, it will be difficult to stick to these tips. You know what you should do, but what will you actually do? As a result, find a meal plan that feels right for you to achieve your goals.
- Consider setting a daily calorie goal (the article How to Calculate How Many Calories to Eat to Lose Weight can help you get started with this). If you don't like this solution, make sure that a certain amount of the food you ingest is made up of vegetables (or such an idea). Nowadays it's easier than ever to keep track of what you eat with smartphone apps!
- Also make a training plan. Do you want to train four times a week? How long? Do you want to train until you have burnt X number of calories or have increased your level of physical activity?
Part 2 of 3: Follow the Proper Workout
Step 1. You need to know that you cannot actually reduce the fat on a certain point
That's not what you want to hear, but it's the truth. While you can tone your thighs and hips, there will still be some fat. So, doing one leg lift after another won't get you the results you want: it will be a combination of diet, fat burning and tone. I wish it was like that!
Each has a different body. Some begin to lose weight on the top, some on the bottom, some on the midsection, some on the extremities. In other words, this may take some patience. You may see the belly shrink before the thighs. If so, relax and take a deep breath. You are on the right path
Step 2. First, it burns fat
This is goal number one. To get those lean thighs hidden by the rolls, the fat needs to be shed. The most effective way to do this? With cardio. Without ifs and buts. Four or five times a week for 30 minutes is ideal, but you can also break them up into smaller sessions.
- Cardio can be done in dozens of different forms, not just running. You can use the elliptical, ride a bike, swim, box, play tennis, even dance! Assuming your heart is pumping, that's fine.
- If long workouts aren't your thing, opt for high intensity interval training. It has actually been shown to burn more calories in a shorter amount of time. So, spend 15 minutes on the treadmill (or whatever) alternating between walking and sprinting. Your heart will keep beating even after, burning calories all by itself!
Step 3. Next, develop your muscles
Once you get rid of the fat, you will have to work what is underneath, or you will end up having that unsightly "overweight person lose weight all of a sudden without toning up" look. So before you do cardio, after or at a completely different time, start lifting those weights.
If weights aren't your thing, you can use your body to strengthen and tone itself. Planks, squats, lunges, burpees, all of these exercises will help you tone up. And then there are also Pilates and yoga, other wonderful activities that will give you results
Step 4. Don't get bored
All of this training gets pretty boring if you don't change it. And doing the same things over and over might give you results initially, but then progress will stop and what you do will be useless. To overcome the plateau of the body and mental numbness, start alternating workouts. In other words, do so many different things! It is also the best way to stay motivated.
So take a break from the gym and hit the pool. Swap the treadmill for the elliptical. Go hiking, playing tennis, or climbing. Take a trial class in a Pilates studio, try hot yoga, or sign up for Zumba. The options are endless
Step 5. Turn everything into physical activity
Even if your schedule allows you to only go to the gym for an hour, that doesn't mean you can't find small opportunities throughout the day to be active. You'd be surprised at the amount of calories you burn doing yoga while watching TV!
The little things add up. So start parking away from work, taking the stairs, taking the dog out for longer walks, using house cleaning as a fitness opportunity, and dancing while you get ready. Still skeptical? The Mayo Clinic team said the calories burned in the course of daily life are more important than you think. And these are people you can trust
Part 3 of 3: Mastering the Exercises
Step 1. Do the step-ups
Many gyms have workout benches or steps if you don't have anything like that at home. Hold a weight in each hand, keeping your arms at your sides. Step onto the bench with your right foot and then your left foot. Go down with the right one, then with the left one. Repeat 10 times. Change the starting foot and repeat the exercise 10 times.
- Beginners should start with 1kg weights and work up to 7kg per arm. Aim for 3-4 sets per foot.
- Go faster! See how long you can do the exercise and increase it for each training session.
Step 2. Perform lateral leg raises
Put a weight on your ankles and lean against a wall or piece of furniture for balance. Lift your right leg directly in front of your body, as far as possible. Lower your leg and repeat 10 times. Switch legs and lift them 10 times. Keep your hips straight during the exercise! You must feel your legs burn!
Aim for 3-4 sets per leg. Start by doing as much naturally as possible and continue adding gradually
Step 3. Perform leg lifts on the floor
Extend your legs and lie on your left side, with your hips at the same height and your head supported by your right elbow. Raise your leg as high as possible and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight. The central part of the body should always be contracted.
Aim for 3 sets per leg. You can also use resistance bands or ankle weights for a more advanced workout
Step 4. Modify the leg lifts to change
Rest on your hands and knees, with your hands under your shoulders and your knees under your hips. With the knee bent, lift your left leg and extend it to the side as high as possible. Hold the position for 2 seconds and lower your leg back down. Keep your abs tight and your hips aligned with your body. Repeat 10 times and switch legs.
- When you get good at this exercise, do it quickly, almost jumping between your legs. When you bring your left foot in, push with your right. Can you do this for a full minute?
- Make 3 sets per leg. This set number is good for almost any exercise.
Step 5. Do squats
If you can do them in front of a mirror, even better; this way you can make sure you have a consistent good shape. Spread your legs to the same width as your hips and grab the weights. Bring them to shoulder height, with your elbows bent, and proceed to do a squat, with your abs contracted.
