10 ways to keep your legs fit at any age

The content of the article

• Exercise
• Cardio load
• Power training
• Stretching
• Sun protection
• Moisturize your skin
• Use a scrub
• Do regular hair removal
• Laser
• Wax
• Pedicure for beautiful legs
• Baths
• Anti-cellulite massage and treatments
• Adjust diet
• Take care of varicose veins
• Pick the right clothes

Corns on the heels, “orange peel” on the hips, sagging skin do not give attractiveness to a woman. You can fix the problem of ugly legs if you follow 10 simple rules. Regular exercise, the right diet, or other tricks will help make walking easy and attract the admiring glances of men..

Exercise

Regular exercise will help maintain a perfect fit. Exercises for slender legs can be developed independently or a complex with a trainer. To get muscular muscles, slender ankles, and beautiful legs, it’s important to combine weight training with cardio workouts..

Cardio load

Aerobic exercises accelerate the heartbeat, breathing, help reduce fat around the hips. Since overweight in the lower body of women burns harder than around the abdominal region, cardiotraining should be given from 45 to 60 minutes 3-5 times a week. To keep your legs in good shape, pay attention to exercises such as cycling or running, jumping, exercising on elliptical trainers..

Run

A small run is ideal for muscle tone. Jogging is only effective for professional athletes. If your goal is to keep your legs fit or lose some weight, opt for interval jogging. Run at a maximum speed of 30 seconds, then slow down to a calm pace for 1 minute to relax. After the time has elapsed, continue the sprint again for 30 seconds. Repeat these steps 10-15 times.

Another useful exercise for the legs is running up the stairs. Find a free climb with 30 steps. Run up one flight, then calmly go down. Gradually increase the distance by 2-3 spans.

It should take up to 20 minutes to complete the run..

Bicycle riding

Like most other physical activities, a bike ride will not only help keep your legs in perfect shape, but will strengthen the health of the whole body. This exercise develops the calf and hip muscles. You can choose a stationary exercise bike for doing sports at home or ride outdoors.

One 30-minute ride – 500 calories burned.

Elliptical trainer

Fitness classes in the gym on special simulators for walking strengthen the muscles of the hips, legs, arms and back. Starting with a quiet walk, gradually increase the pace..

Rope jumping

This exercise trains calves, makes them slender and elastic. Only 400 jumps per day will help to keep your legs in perfect shape and will relieve cellulite. In addition, such training stimulates stamina..

Power training

To really pump up your legs, you need only 15 minutes a day to devote to enhanced training. For classes, intense squats, side lunges, swinging weights with simultaneous squats are suitable. Only 5 sets of 12 reps will keep your legs in great shape. After strength training, the muscles need rest. Do these exercises only 2-3 times a week.

Stretching

This is a whole range of exercises, which is aimed at developing muscle flexibility, joint mobility. Stretching is suitable for morning exercises or warm-ups before cardio workouts. If you want slender legs, master these stretching exercises:

• Take 1 foot back. Place your palms on the wall. Bend your front leg a little at the knee, transfer the body weight to it. Stay in this position for 10-30 seconds.
• Sit on your knees with your socks facing back. Lower your hands behind your back. Lean back slowly, lifting your knees.
• Stand up straight. Bend your right leg at the knee, rest your toe on the floor so that the ankle looks down. Hold the position for 10-30 seconds.

Sun protection

A tanned body looks beautiful, but ultraviolet rays negatively affect the condition of the skin and can provoke cancer. To protect your feet from the sun, before going out in the summer, use a sunscreen with a 30 SPF filter.

For a beautiful tan, experts recommend using a special cream with a bronzer..

It is not as harmful to the skin as ultraviolet light, but it helps maintain skin color..

Moisturize your skin

To make the model’s legs look perfect at a fashion show or photo shoot, they are smeared with coconut oil. It not only gives a tempting shine, but also actively nourishes the skin. Coconut oil can be used at home. To maintain softness, moisturize the skin, after bath, be sure to use body lotion with glycerin.

Apply cream to all legs including feet.

Lotions will help make the heels softer, prevent cracking..

To increase the effect of moisturizers, put cotton socks on your feet before going to bed. To avoid fungal infections, do not apply a thick layer of cream between your fingers.

Use a scrub

The human body constantly rejects dead skin cells. Feet are no exception. To restore the skin, use a hard washcloth in the shower or a special scrub, paying special attention to the skin on the knees and heels. Exfoliation will reduce the likelihood of ingrown hairs, enhance the effect of moisturizing lotions or body oils. Clean your skin at least 3 days a week.

Do regular hair removal

The ideal of beauty in women is smooth hairless legs. You can use a razor as an epilator. This is the cheapest, but effective way to deal with excess vegetation on the legs. Its only drawback is the possibility of getting a skin injury and a high chance of ingrown hairs. Perfect legs can also be obtained using laser or wax depilation..

Laser

This is a long-lasting procedure that helps get rid of leg hair for months or even forever. Laser hair removal is completely painless, suitable for any skin type. There is no dryness, irritation or hypersensitivity after the procedure. Hair removal is carried out in courses of 6-8 sessions.

The disadvantages of this method of depilation are few:

• Contraindications. The procedure is not performed for infectious skin diseases, diabetes mellitus, or severe sunburn..
• Laser is not suitable for all hair types.. The method will be ineffective if you have too thin, light or gray hairs on the body.
• Rehabilitation period. After depilation, it is forbidden to sunbathe for 2-3 weeks, you must wear closed clothes for several days, avoid visiting the sauna.
• Thermal burn risk. An outdated device or low qualification of a cosmetologist can lead to skin injury or hyperpigmentation (the appearance of dark spots on the legs).

Wax

The procedure is ideal for those who have a high pain threshold or want to maintain the beauty of their legs for a long time – from 1 to 2 months. The procedure is very fast. A cosmetologist will completely remove excess vegetation in 20-30 minutes. Waxing reduces the amount of regrown hair, helps get rid of dead skin.

The disadvantages of the procedure:

• Possibility of irritation. Some women have very sensitive skin on their legs, or are allergic to wax..
• Poor depilation can trigger the appearance of ingrown hair. Carefully choose a salon for the procedure to be completely confident in the result.

Pedicure for beautiful legs

Always monitor the condition of the nails. Elegant pedicure, neatly trimmed nails and nail polish will help keep your legs in perfect shape. You can do the processing at home, if there is a set of high-quality tools, or contact the master.

In winter, you need to perform a pedicure once a month, and in the summer, when the legs are always in sight, – once every 2 weeks.

Baths

During the pedicure, it is important to properly handle not only the nails, but also the heels. To make the feet smooth, steam the skin in warm water, walk on them with a special file or pumice stone. Well relieve fatigue baths with a decoction of chamomile, sage, peppermint. To increase vascular tone, use contrast baths – alternate warm and cool water 5-7 times.

If you have coarse feet, use this recipe:

1. Pour 4–5 liters of water (38–43 ° С) into the basin.
2. Add the juice of half a lemon, 2-3 tsp. cinnamon powder, 2 tbsp. l olive oil, ? Art. milk.
3. Dip your feet in water at the ankles.
4. Hold for 10-15 minutes.
5. Treat the heels with pumice and mild soap.
6. Dry with a bath towel before applying the foot cream..

Anti-cellulite massage and treatments

The journal of the European Academy of Dermatology and Venereology published the results of a recent study. According to them, 80–90% of women suffer from cellulitis on the buttocks or hips. Beauticians have developed special products and therapeutic methods to combat cellulite.

At home and beauty salons, the following procedures are used:

• Correction of the shape of the legs by cryolipolysis. This is a hardware treatment method in which fat deposits are smoothed out. To form chic thighs and elastic buttocks, a vacuum nozzle is applied to the problem area. She sucks the skin and treats it with cold. To see the result, you need 8-10 procedures.
• Cavitation. Fat deposits are dispersed by ultrasound. The doctor handles problem circles with a special nozzle, making the skin smoother. For a long-term result, 5-10 procedures are needed.
• Home care, massage. Special creams and wraps also help tighten the skin, maintain the perfect shape of the hips. Choose foods that include coffee beans, hot peppers, and retinol. Complete the procedure with a manual massage. It not only helps break down body fat, but also improves blood circulation..

Adjust diet

If you have been engaged in fitness for a long time and feel that your legs have been pumped well, but your bumps are not showing well, it’s time to change your diet. Balance your diet for protein, carbohydrates, fats. Their correspondence is 60–30–10%.

It is important to comply with the drinking regime (1.5–2 liters of water per day, not counting the fluid supplied with food) and the calorie intake – up to 1800 kcal / day.

If you want to lose weight not only the legs, but also the rest of the body, exclude such products from the menu:

• alcohol;
• fatty meat, fish;
• whole milk, sour cream, butter;
• fast food;
• butter baking;
• potatoes;
• sugar and salt.

Take care of varicose veins

The incoming veins on the legs or spider veins are not only unsightly, but can also cause painful discomfort. There are many theories of the appearance of varicose veins – malnutrition, heredity, prolonged wearing of heels. Convex veins in the legs are not a sentence. There are several options to remedy the situation:

• Physical exercises. Exercise regularly to improve leg circulation.
• Wearing compression underwear. You can purchase special stockings or tights that will support the veins in place.
• Medical procedures. With phlebectomy, convex vessels are removed through tiny incisions. In laser or radiofrequency ablation, the doctor inserts a catheter through which a laser or current is applied to seal the vein wall. These procedures have disadvantages: high cost and contraindications (thrombosis, inflammation in the affected area).

Pick the right clothes

You can emphasize beautiful legs by choosing the right wardrobe.

Wide or narrow hips can easily be masked in falling skirts made of lightweight fabrics. If you prefer to wear trousers, choose flared to the bottom, and to them – high-heeled shoes.

Such an image will visually stretch your legs, help to hide imperfect proportions of the figure.

Long and graceful female legs will emphasize any dresses or miniskirts. To reduce growth using clothing, use a simple technique – choose fabrics with horizontal stripes or large patterns. Visually reduce the distance between the torso and feet will help the contrast of color between the upper and lower parts of the dress or suit.