Water retention (or cellulite in its most evident manifestation) is one of the most widespread and annoying imperfections, especially among women who, since adolescence, end up declaring war on this bitter enemy.
Eliminating it completely is not at all easy, but there are many anti-cellulite remedies and exercises that, when combined correctly, help to visibly reduce the much hated "orange peel skin".
What distinguishes water retention , together with swelling , is the sense of heaviness in the lower limbs . The causes can be many, from female hormones to an unbalanced diet, a too sedentary lifestyle, cortisone or hormonal therapies, excessive sodium intake, etc.).
In addition to the classic rules on nutrition and lifestyle, to reduce the imperfections of water retention and tone your body (especially the lower part) it is essential to do a lot of movement: practicing physical activity with a certain frequency allows you to increase muscle mass , which in this way replaces the fat mass, reduces excess adiposity and obtains a much more toned, light and reactive body .
The best physical activity in this case is a regular but not too heavy activity, which does not cause micro-injuries to the capillaries: swimming , cycling and walking at a brisk pace are perfect.
Unfortunately in this period there is no possibility to go to the gym and, sometimes, not even to go out for long walks.
But don't worry: below you will find a series of exercises to be carried out comfortably at home, aimed at reactivating the microcirculation of the lower limbs and toning this area so subject to fluid retention:
- classic squat
- sumo squat
- bridge for buttocks
- elevation of the legs on alternate side
The exercises indicated must be performed in sequence for 2 series, with 10 repetitions per side and a one-minute break between one series and the other, 3 times a week.
It is performed standing, with the legs apart and the toes pointing slightly outwards. Before leaving, make sure that your back is straight, that your shoulders are not in tension and that your shoulder blades are close together.
At this point, keeping the abdomen contracted, go down by bending the legs and then go up again, making a contraction of both buttocks at the end of the movement. Breathe in as you descend and exhale as you go up.
It is performed exactly like the classic squat, but the starting position requires the legs to be positioned at the maximum possible width; in this way more work is concentrated on the inner thigh.
The starting position is standing, with the legs straight and together, the back straight and the abdomen contracted.
With your gaze straight ahead, bring your right leg forward by bending it into a 90-degree angle. The leg must not be too inclined, the knee must not exceed the ankle or the foot. The left leg remains well stretched back, with the left foot fixed in the starting position; the knee of the leg that goes to the floor does not touch the ground.
Come up, return to the starting position and perform the same movement starting with the opposite leg. In lunges it is essential that the muscular work is concentrated on the back of the leg, in order to stimulate the buttocks effectively.
BRIDGE FOR BUTTOCKS
This exercise should be performed on a mat, with the legs bent and slightly apart, the feet perfectly flat on the ground and the arms relaxed at the sides.
From this position, lift the pelvis upwards and contract the buttocks once up, then slowly descend and repeat the movement. Be careful that the back is not curved; to protect the lumbar area, it is best to keep the abdomen contracted.
LATERAL ELEVATION OF THE LEGS
This exercise must also be performed on the ground on a mat. It begins lying on the right side, with the arm extended above the head, the head resting on the shoulder and the palm of the left hand resting on the ground, in front of the belly.
From here, keeping the ballerina foot, you have to raise the left leg up slowly, as much as possible, and then bring it back down. If the exercise is done correctly and you are not used to training this area of the body, you will probably feel a lot of tension on the buttock and inner thigh.
It is also good:
- dedicate at least 10 minutes before and after each workout to muscle lengthening ( stretching )
- start the activity gradually
- take a cold shower at the end of the workout , to further promote circulation
It is useful to highlight that, as with any workout, even in practicing exercises against water retention in the legs it is necessary to arm yourself with patience and constancy : it is in fact necessary to train at least 2-3 times a week , to see satisfactory results.
Finally, you must also combine physical activity with a balanced diet, low in sodium but rich in fruit and vegetables, and hydrate properly.
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