To draw your legs with femininity, the right strategy is to combine targeted sports and care. As for sports, some help to melt fat, others strengthen muscles, and finally others, refine. “The best sports for leg health and drainage are cross-country activities like bike, walking, swimming, water aerobics, cross-country skiing …, explains Dr Ariel Toledano, angiologist-phlebologist, specialized in vascular medicine and author of “4 programs for light legs” (ed. Poche -Marabout).
The goal of these sports: to achieve moderate muscle contractions at a regular pace to promote tissue drainage, and therefore an improvement in venous return. On the other hand, sports with violent jolts and requiring a contraction of the muscles in blocked breathing or in apnea are not recommended in case of fragile veins: tennis, squash, volleyball, weight training with heavy loads … For the less athletic, walking is the best prevention againstvenous insufficiency. And to burn calories.
Plump thighs: targeted advice
“Gynoid women without overweight should not go on a drastic diet, they would only dry out the upper body, insists Laurence Vallier, director of Endermospa Paris 15 and trainer in lymphatic drainage,” www.endermospa-paris.fr. On the other hand, it is necessary destock rebel areas thanks to lipomassage sessions, and correct the diet if necessary. “By eliminating sweets, refined cereals (rice and white bread, overcooked white pasta …), fats, sauces … If, on the contrary, you are coated all over, you also put yourself on a diet.
“Running, the elliptical trainer, jumping rope, step in group lessons, or activities such as BodyAttack or BodyCombat allow you to burn calories and therefore eliminate fat, explains Geraldine Lizard, sports coach at Bernascom. The only requirement: be well equipped (good running shoes to avoid injuring the knees, or good chest support if you are skipping rope). And we therefore take care to limit the load but to work for a long time, because the more resistance we put, the more the muscles gain in volume. “
And if you are insufficiently muscled and you need to gain lean mass, you should focus on muscle building activities but alternate with cardio classes. For those who don’t have the time: 7 minutes of skipping rope is the equivalent of 30 minutes of jogging. And it’s easy to put in his diary …
Finally, think about stretching. We avoid stretching for more than 5 seconds a muscle that has just worked in muscle building (stretching certainly fight against muscle stiffness, but also canceling out the effects of exercises) but we stretch a muscle for at least 30 seconds that was not requested before to make it work. lengthways. Indoors, stretching lessons are perfect, and they are preferably done in isolation to get the maximum benefit.
Soft thighs: 2 smart exos
The muscles of the inner thighs, the adductors, are unfortunately little used and quickly lose their tone. These exercises, in 2 sets of 10 to 12 repetitions for each leg, 2 to 3 times a week will tone the thighs in this location.
Exercise 1 :lying on her right side, head in hand. Bend the left leg, put the foot flat on the floor in front of your straight right leg. Using the adductors, lift the right leg towards the ceiling. Hold for a few seconds then rest the leg while controlling the descent. Repeat on the other side.
Exercise 2:sit on a chair. Place your feet on the floor, knees at 90 °, and your hands on either side of the chair. Lift and straighten your right leg while exhaling. Hold for 30 seconds then rest while controlling the descent while inhaling. Repeat on the other side.
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