If you have appeared the fearsome cartridge cases and would like to know how you can eliminate them, you have come to the right place. We call cartridge cases or pistoleras the fat located in the hips that can spread to other areas of the body such as the thighs and buttocks. Although this problem can appear in men and women, it is usually they who suffer from this problem, mainly due to a greater amount of estrogen. However, in addition to hormonal causes, there are also other factors that favor its appearance: genetics, sedentary lifestyle, a diet rich in fats and / or sugar or fluid retention are some of them.
Would you like to know how to remove cartridge cases? Keep reading this article from and we offer you some keys and exercises so that you can eliminate the fat located in the hips.
How to remove cartridge cases – tips
As we have indicated, cartridge cases is a term used to define excess fat located in the hips and thighs that appears mainly for reasons such as sedentary lifestyle, fluid retention or genetics. But how to slim down the cartridge cases? Below we give you a series of tips that we will break down into the following sections and that will help you reduce the fat of this area of the body:
- Food: although it is not possible to lose weight from a specific area of the body, it is important that we make a healthy diet and low in calories and fats to reduce the accumulation of fat both from the hips and the rest of the body. In addition to a hypocaloric diet, it is also recommended that you include foods with diuretic properties to reduce and prevent fluid retention.
- Exercise: another fundamental aspect if we want to eliminate cartridge cases and cellulite from the hips, thighs and buttocks is to perform physical activities every day. To do this, it is important that we combine aerobic sports to burn excess fat with specific exercises for the hips that help tone the area.
- Aesthetic treatments: some of them such as lymphatic drainage massages can be an excellent option in case you want to eliminate the cartridge cases without surgery, since they reduce both excess fat and fluid retention located in the hips. However, remember that this type of treatment must be carried out accompanied by diet and exercises to be really effective.
- Reducing creams: some cosmetics are a perfect complement if you are dieting and exercising to eliminate cartridge cases, because due to their composition they have a firming action that reduces orange peel and sagging caused by excess fat.
Exercises to eliminate cartridge cases
We already anticipated in the previous section that one of the basic aspects to eliminate excess fat from the hips, thighs and buttocks is to perform physical activity every day (or at least 4-5 days a week) for 40-50 minutes. Therefore, below we will give you a series of exercises to eliminate the cartridge cases that you can do at home:
- To do this exercise you will have to stand with your back straight, your feet somewhat apart and your knees a little bent.
- When you are in this posture, you will have to bend the trunk slowly to the side and then return to the starting position.
- Then, make the same movement to the opposite side and be sure to make force with the obliques to work the area of the cartridge cases.
Perform 25 repetitions to one side and then another 25 to the other side. If you want to tone the area even more, you can do this exercise by carrying a weight or dumbbell in each hand.
Strides for buttocks, legs and cartridge cases
Strides are perfect both to tone the hip area and to remove fat from the legs and buttocks.
- To do this exercise you will have to start standing with your back straight.
- Take a forward stride with your right leg while flexing your left knee.
- The more you flex your leg and the longer the stride, the more you will work the area of the cartridge cases.
- Now return to the starting position and perform the same movement with the opposite leg.
Repeat 2 sets of 15 repetitions with each leg. As in the previous exercise, you can hold some dumbbells to add difficulty to the exercise.
Fire hydrants to remove cartridge cases quickly
This is one of the most effective exercises that exist to eliminate cartridge cases, so charge yourself with energy and follow these steps:
- Stand on all fours on a mat, resting your hands and knees on it.
- Now, with your back straight, raise your right leg slowly to the right side until you reach hip height.
- Then, gradually return to the starting position and repeat this movement with your left leg.
Do 2 sets of 15 repetitions with each leg.
Lateral leg elevation
- Lie on your right side on the mat resting your elbow on the floor.
- Now slowly raise your right leg until it is fully stretched.
- Then, lower it little by little until it is in the initial position but without touching the mat with your foot.
- Repeat the gesture before you can touch the ground and repeat at a certain speed to work the area of the cartridge cases.
- When you finish the repetitions with your right leg, lie on your left side and perform this exercise with your left leg.
Perform 20 repetitions with each leg.
Other exercises for cartridge cases
As we already indicated, it is important that you combine exercises that tone the hip area with aerobic physical activities such as running, dancing, walking, cycling, step and / or swimming. Add some of these sports to your daily physical routine to reduce the excess fat formed by cartridge cases.
What to eat to eliminate cartridge cases – keys
In addition to physical exercise, it is recommended that you follow a diet low in fat and rich in diuretic foods to eliminate cartridge cases and prevent fluid retention. If you want to know what to eat to eliminate cartridge cases, here are which foods you should include and which you should avoid:
Healthy foods to remove cartridge cases
- Vegetables: Some like broccoli, cauliflower, carrots and lettuce are especially rich in fiber, vitamins and minerals. It is recommended that you take them in salads, boiled or roasted.
- Eggs: They are low in calories and rich in both protein and healthy fats. It is convenient that you take them cooked so as not to add empty calories.
- Legumes: they are a great source of protein and fiber, so they increase the feeling of satiety and purify the body.
- Fruits: Some such as pineapple, grapefruit, watermelon or red fruits are natural diuretics that will help you reduce fluid retention.
- Poultry and lean meats: Rabbit, chicken and turkey are low in fat and rich in protein.
Forbidden foods to lose weight hips
- Sauces purchased as ketchup, mayonnaise or mustard.
- Sugary and/or sparkling soft drinks.
- Industrial pastries and biscuits.
- Light foods such as soft drinks, sauces, pastries or cereals.
If you want a more complete list of recommended foods to lose weight and those prohibited to lose weight and eliminate cartridge cases, do not miss this List of foods that do not gain weight. Follow these proposals strictly and, before long, you will notice drastic changes.