Muscular, sharp, tanned – the legs might be revealed all through the summer time. From anti-swelling menus to essentially the most particular sports activities, our protocols that basically work to beautify them.
We want them to be thinner, smoother, curvier or extra tanned… They lead us, and that’s already an excellent begin. “We are likely to overlook to maintain our legs, hydrate them, maintain them. We abuse them so much in our present lifestyle”, says Sarah Fadli, aesthetic physician and director of Maison Lutétia, in Paris. Our relationship with them explodes much more throughout a warmth wave. “The warmth causes vasodilation of the blood vessels, so the venous return is much less good. The blood stays localized within the decrease limbs”, explains the physician. A very worrying phenomenon, as 45% of French individuals say they endure from at the very least one of many signs of venous insufficiency*: feeling of heaviness or ache within the legs, swelling of the ankles, oedema, varicose veins or varicose veins, cramps, tingling and, in additional extreme instances, phlebitis or ulcers. What to do when the well-known chilly water jet and compression stockings are not sufficient? The specialists give us their recipe.
On video, slender and comely legs with the Be+Etam problem
“In some girls, it’s sadly troublesome to focus on fats loss within the legs, both with a weight-reduction plan or with sports activities,” reveals Claudia Modica, sports activities coach and former high-level footballer, who advises selecting a enjoyable exercise to spend it with out getting discouraged. . Trampoline, dancing in heels, skating… The brand new vogue disciplines don’t lack creativeness to maneuver their legs. “Many individuals make the error of focusing solely on cardio and avoiding muscle constructing for worry of ‘swelling’ their legs. Nevertheless, by growing our muscle mass we enhance our fundamental metabolism, that’s, the power that our physique consumes at relaxation: thus, we are able to eat extra, whereas dropping fats and firming up”, factors out the knowledgeable.
“As an alternative of following another weight-reduction plan, we undertake anti-water retention meals: the very first thing we should do is restrict our salt consumption,” warns Valérie Espinasse, a micronutritionist in Paris, including that “we should solely drink water alone or combined with lemon juice. Keep away from glowing water and sodas, for his or her moisturizing properties and meals components. Additionally restrict the big volumes of water related to greens, resembling gazpachos.
Quite the opposite, we opted for proteins (animal or vegetable) and draining greens (leek, celery, artichoke, and so forth.). “Additionally guess on so-called “stay” meals, that’s, all uncooked and coloured vegetables and fruit, provides naturopath Claire Andreewitch. She prepares fantastic summer time salads filled with fragrant herbs wealthy in antioxidants, resembling mint, basil, coriander… ”
As an alternative of doing one other weight-reduction plan, undertake anti-water retention meals: the very first thing you must do is restrict your salt consumption
Valérie Espinasse, micronutritionist
For many who should not have the reflex to hydrate sufficient, the knowledgeable suggests “consuming your water” by consuming summer time fruits that include it in abundance, resembling watermelon, melon or strawberries. Your important recipe to stimulate circulation and venous return? “A recent infusion primarily based on horse chestnut, witch hazel or pink vine, to which we add pink fruits, very wealthy in antioxidants.” The meals are mixed with meals dietary supplements primarily based on robust anti-leg vegetation, resembling ginkgo biloba, candy clover, black currant or grape polyphenols.
“The proper methodology is to make use of mild weights and do excessive reps. That is the way you construct lean muscle mass,” says sports activities coach Julie Granger, founding father of The Studio Paris and Guerlain wellness knowledgeable, who suggests taking inspiration from dancer coaching to construct lengthy muscle mass: “What’s so particular about dancing is the precision of motion. We level our ft, stretch our legs, regulate their place, lengthen them. In contrast, disciplines like CrossFit or boot camp usually construct muscle mass throughout the width.
Being conscious of the realm you are engaged on is simply as important: “So it entails areas that would not activate on their very own. For instance, in the event you do a squat, it’s essentially the quadriceps that works, as a result of it’s the strongest muscle, so it’s activated mechanically. To have lengthy legs, it’s important to attempt to divide this work by hooking the hamstrings on the again and the adductors on the internal facet of the thighs”, provides the skilled dancer.
Important to alleviate the feeling of heavy legs and cut back water retention, lymphatic drainage sees its recognition enhance in summer time. On the institute we tried the mechanical model, with robotic rollers that “open and stimulate the lymph nodes, then undergo your complete lymphatic community to assist detoxify the physique”, specifies Sarah Fadli. The sunshine legs impact is quick, nevertheless it have to be accomplished at the very least twice every week to take care of these outcomes over time.
At dwelling we preserve these advantages with dry brushing, the sweetness secret that the celebrities can not do with out: simply earlier than the bathe, for 2 minutes, we make round actions with the comb from the ft to the hips, ascending to the guts. Then we proceed with a therapeutic massage on clear pores and skin: “In a sitting place, cross your proper leg over your left leg. Along with your left hand, therapeutic massage behind the malleolus. With a flat palm, press and slide alongside the calf sustaining a stress between 5 and eight kg (to be examined on a scale). Go up insisting on the popliteal hole (behind the knee), then go as much as the again of the thigh. Repeat the identical factor, this time ending on the within of the thigh, then change legs. For a change, do small pumping maneuvers by urgent and releasing”, recommends Anne Cali, physiotherapist and founding father of the GAD (Slide, press, take off) weight reduction protocol, “that is the simplest option to reactivate venous and lymphatic return in intervals excessive warmth. Add helichrysum or grapefruit important oil to agency, or mint hydrosol to refresh.
Some poses reverse the consequences of gravity by elevating the legs skyward. It helps blood return to the guts extra simply.
Laura Dary, yoga trainer
On the finish of the day, we deal with ourselves to a bit of yoga session: “Sure postures can reverse the consequences of gravity, because of the truth that they take the legs in the direction of the sky. We assist blood get again as much as the guts extra simply,” says yoga trainer Laure Dary, who suggests attempting the standing cut up (standing place, fingers on the bottom, one leg stretched out vertically), in mild of a candle or the posture on the pinnacle. “Placing your head decrease than your coronary heart improves blood and lymphatic circulation, and ensures higher distribution of fluids between the higher and decrease physique,” she explains.
easy them out
“Immediately we often mix aesthetic medication methods to optimize the outcomes in opposition to cellulite and orange peel pores and skin. Lymphatic drainage is combined with cryolipolysis to destroy fatty deposits, and even with low-frequency waves that focus on the membrane of fats cells and empty them to behave on dimples”, explains Dr. Fadli, specifying nevertheless that “if remedies are efficient, they’re at all times momentary”. The brand new trendy pure care in institutes? Maderoterapia, Colombian approach that takes benefit of the advantages of wooden.
“Not like palpating-rolling, we’re not going to chill out the pores and skin, quite the opposite, we’re going to tone and sculpt it with totally different instruments, describes Sarah-Line Attlan, founding father of the Lymfea studio, in Paris. These come in numerous shapes, resembling cylinders or spatulas. They’re utilized in particular areas, every with its particularity: some assist to empty and uncover the lymphatic tissue, others to interrupt down fats cells. It’s practiced as a treatment, on the fee of a weekly session for 2 months, to discover a smoother pores and skin. One other vogue accent is invited to skilled protocols as in our toilet: the icing knife, with its curved form that hugs the form of the legs. “We go it below the chilly water of the bathe and therapeutic massage the pores and skin vigorously to expel liquid lumps, tighten the arterial caliber, improve microcirculation”, ensures Claire Hermet, osteopath and founding father of Faciology research.
“Three weeks earlier than we go on trip, we do one or two weekly peels,” advises Dominique Rist, worldwide director of spa protocols at Clarins. Thus, we get a extra uniform tan, which is able to last more. Those that are cautious of the solar, however nonetheless wish to exhibit tanned legs, can depend on self-tanner. The brand new formulation launched in the marketplace make it simpler so that you can do it your self with out lacking a factor: “The trick for an ideal result’s to work it on the pores and skin. It’s utilized with each fingers with round actions and barely supported, as in the event you wished to impregnate the pores and skin, beginning on the ankles and regularly rising to the higher a part of the thighs. It is like a mini therapeutic massage. We end with the tops of the ft and ankles, with out going over the heels.
*Ifop survey “The French and their legs. Venous insufficiency, past aesthetics”, Might 2020.