Pto have slim legs and hips It is essential to reduce water retention. In addition to proper hydration, a fitness routine created specifically to act on the lymphatic system is needed. Very often, in fact, liquids accumulate in these areas. The result manifests itself not only on an aesthetic level but also in terms of the person’s well-being. Here then the personal trainer’s advice.
Physical activity: why it’s really important
THE’World Health Organization recommends at least 150 minutes per week of moderate physical activity to reduce the risk of cardiovascular diseases, diabetes and chronic diseases. Numerous studies also show that, when women practice physical activity regularly, the health benefits are significant. Despite this, according to a survey published on The Lancet Global Healthwomen are even less active than men in almost all age groups. In high-income countries, in particular, the difference reaches around 20%, often due to the difficulty of reconciling work, family and personal time. However, it should be emphasized that “physical activity is not just a question of aesthetics, but represents a fundamental resource for physical and emotional well-being and it does not necessarily have to translate into extreme or difficult training to maintain over time”, he explains Christian Bocedapersonal trainer and founder of CB Coaching.
Slim legs and hips: the role of circulation
«There is still a widespread belief that they are necessary to obtain slim legs and hips intense training and high loads, an approach thatin practice, can promote tissue inflammation and swelling. Not infrequently, in fact, what is perceived as localized fat is actually water retention, linked to inefficient circulation or exercises that are not suited to one’s physical characteristics”, underlines Boceda. The insertion of movements aimed at stimulating venous and lymphatic return, combined with a balanced lifestyle and correct nutritioncan help improve the quality of the fabrics and the general feeling of lightness.
The importance of personalized training
There are no universally right or wrong exercises, but activities which, if not calibrated to individual characteristics, can be ineffective or excessively stressful for some. «Very intensive trainingsuch as high-load exercises or high-intensity cardio sessions, for many women predisposed to muscle retention or inflammation, they may be unsuitable. Better to proceed with more gradual activities that tone but at the same time are aimed at circulation”, continues Boceda. Brisk walking, free body exercises and muscular mobility routines, which do not overload the muscles, are excellent choices.
Legs and hips: how to promote drainage
Also simple daily habits can help support circulation. Toe raises allow you to activate the calf muscles, considered one of the main “circulatory pumps” of the body. It’s useful too stimulate peripheral circulation by spinning a tennis ball under the ball of your foot. Venous discharge of the legslifting them while lying down, is particularly indicated after training or long hours spent standing or sitting. Alternating hot and cold in the shower or with targeted baths stimulates microcirculation and reduces retention. Self-massaging your legs, with a dry brush, can promote and improve lymphatic drainage and prevent stagnation. In the end, stretching is perfect for relaxing muscles and improving tissue elasticitywithout stressing them, while diaphragmatic breathing is a powerful ally for reducing cortisol and improving venous return.
Consistency and gradualness: the key to results
To obtain lasting benefits, regularity remains the determining factor. «In many cases, two or four sessions per week may be sufficientespecially if integrated into an active and balanced lifestyle. An effective path is not only measured by the intensity of the training, but by the ability to be sustainable and maintained over time», concludes Boceda.
