The main objective of the exercise is to get to work on the muscles of the thighs. In order to get rid of these "ears", you need to perform simple exercises, warming the body.
You will help a good set of exercises for the hips. In order to perform the exercise, need to rest on the wall and hands to perform strokes with the foot, to the side and forward about 20 times, then change leg and continue the exercise with the other leg.
A good exercise for the thighs are squats with lunges. For this you need to put one foot in front and do about 10 squats, then switch legs places.