Let's be honest.

Our sedentary lifestyle and our hasty diet are the most effective cocktail to turn us into pasture for

localized fat, flaccidity, cellulite and varicose veins

.

And, as much as we insist on continuing to believe in the Magi of the (odious) 'bikini operation' and their endless list of (odious)

miracle diets, celebrity training sessions and miracle potions

, the only secret to being well for outside is to build that well-being inside, adopting healthy habits.

That and

loving ourselves as we are

, without comparing ourselves to anyone:

very high forehead and very short pants

.

So, although the objective of

showing off beautiful legs when the good weather arrives

turns out to be a bit of a firecracker when what we should really worry about is being well 365 days a year, the pretext is welcome if it helps us to change the 'chip',

take off the ass of the sofa and eat better.

Where do we start, then?

Susana Martínez, coach of David Lloyd Turó (Barcelona), gives us a clue: "As a professional in physical activity and sports, I always tell my clients that legs are the roots of people, those that are in direct contact with the earth and, therefore, we must always keep them

strong, efficient and prepared

to support the entire weight of our body.And the best way to achieve this is through an

active life

in our day to day, a

specific work of strength

, accompanied by a

good nutrition

and

proper hydration

".

Active life in our day to day?

The theme sounds pretty good because, basically, "it's about walking, climbing stairs and, in short, taking advantage of any daily activity to move."

Eminently aerobic (above all, if we put a certain rod with slopes and intervals with high intensity peaks) with hardly any impact on our joints, it should be remembered that walking at a brisk pace daily

for 45 minutes favors fat burning

, weight control, changes at the metabolic level and, consequently, the fight against obesity and an increasingly pressing disease in our society:

type 2 diabetes

.

That and that it helps us to significantly improve our

mood

, giving us the best natural tools to combat stress, anxiety or sadness: our hormones of happiness (endorphins, dopamine, etc).

In addition to making our heart work, it also helps us strengthen our muscles.

"It is an activity in which the body intervenes globally, although the

muscles most involved are those of the lower body:

quadriceps, hamstrings, glutes and calves," explains María Belén García Rodríguez

,

graduate in Physical Education, collegiate coplef madrid #53794 and co-director and co-owner of Pilates Experience.

And, if we do it in the

pool

or in the

sea,

we will not only be able to enhance the work (completely eliminating the impact), but also our circulation will be 'blessed' with the refreshing and massaging effect of the water.

Although it seems simple, climbing stairs also scores upwards.

Just by climbing step by step "we activate the twins, the glutes and the quadriceps, working our heart to the limit".

If we are looking for more intensity "we can also perform different combinations of exercises and even jump".

Of course, the premise must always be safety: "It is important that we take care of the technique so as not to hurt our knees," warns personal trainer Noe Todea.

What sports help us sculpt our legs?

"

Running

is one of the star sports to help us burn fat, but we must accompany it with strength work that allows us to build muscle and thus avoid injuries," says Susana Martínez.

Also,

cycling,

"because of the great implication of the lower part of our body. This activity allows us to play with the intensity that we want to give to the work through resistance, seeking different objectives: strong resistance (muscular hypertrophy); medium (muscular resistance ), light resistance (muscle recovery), etc.".

And, speaking of tuning, nothing (pun intended) to give the

front crawl kick in the pool

with or, if we don't master the technique, without arms, helping us with a table.

Tennis and skating

would complete the 'top' of the most effective activities for our legs.

And, in the gym, what are the best exercises?

"Without a doubt, the

squat or squat

is the star exercise for our legs. There are other options, easy to execute, such as

lunges or strides

, with which most of our lower body muscles are worked," Martínez lists.

If we don't have much time left over, this trainer advises us "perform, between three and four days a week,

three sets of 12 repetitions

of squats, lunges and calf raises."

DIET

No miracle diets, no detox shakes, no magic pills.

María Amaro, an expert in nutrition, reminds us, for the umpteenth time, who are the great enemies of our health and, by extension, of healthy and beautiful legs: "We must avoid

saturated fats

(they produce and increase circulation problems);

carbonated soft drinks (

even

without sugar);

salt (

sodium promotes greater fluid retention);

fried foods (

bread, flour and oil itself increase the amount of calories that are converted into body fat);

whole milk (

they contain a lot of fat);

alcoholic beverages,

(they do not provide more than empty calories);

sugar

is (consuming it in excess also provides many empty calories, without essential nutrients for the body) and

red meat"

.

On the opposite side, in that of our allies, would be: "

Water

(eliminates toxins that favor the accumulation of fat);

eggs

(whites are an excellent source of protein, they have few calories and fat);

bananas

(prevents fluid retention and promotes healthy blood circulation, thanks to its high potassium content);

ginger

(decreases appetite, speeds up metabolism and improves digestion and circulation);

citrus fruits and other types of vegetables

(contain bioflavonoids that strengthen capillaries);

strawberries, blackberries and raspberries

(excellent antioxidants that fight toxins and fluid retention);

lentils and quinoa

(these proteins support the building of muscle instead of fat);

foods rich in fiber

(

facilitate the absorption of nutrients, vitamins and minerals, as well as help keep the skin hydrated);

onion

(with its

draining and detoxifying effect that helps eliminate toxins, activate circulation and reduce blood sugar levels) and

chia seeds

(favor the elimination of toxins)."

EXTERNAL CARE

Exfoliation, cleansing and hydration

are (you know) the three keys to showing off beautiful skin, on the legs or in any 'corner' of our anatomy.

As with the arms with the elbows, the

knees

require special attention.

In addition to exfoliating them (beware of being too effusive with the horsehair glove1), it is essential to take care of their

hydration

and

protection

from the sun.

And, now that temperatures are starting to rise, ending the shower with a

light cold water massage

, as well as highly recommended for improving circulation, is a real pleasure.

Do

anti-cellulite creams

work ?

In part, because although they will help us improve the appearance of our skin (it will look more beautiful and hydrated) if we use them regularly and apply them with a good massage,

their capacity for action is not as powerful

as they sell us.

What can help us see ourselves better are new options to show off

a healthy 'gold' without sun or UVA rays,

such as that offered by cosmetics through self-tanners or systems such as Tannity, an innovative tanning technique based on DHA, together with color correctors used in each type of skin.

That said, no hiding.

To paraphrase Sabina, we start the season with

our heads high and our pants very short

.

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