Hey there, viewers!
Having a great day?
Let’s make it even better, especially for those of you who have varicose veins.
Spider veins are twisted, swollen veins formed due to weakness or damage to the vein walls
and valves.
Obesity, pregnancy, and old age are risk factors.
In today’s video, we will be talking about 7 best exercises that can help in reducing
spider and varicose veins.
How do you do calf flexors and tip toes?
What is toe flexing?
Are leg lifts and lunges really effective?
We will be talking about all of these AND more.
Calf Flexors
This is a great exercise to get started with.
It is fun, easy and can be done whenever you have time.
No props required.
Do you spend a lot of time sitting in one place?
Do you work at your desk?
This wonderful exercise can be done anywhere.
Even when you’re traveling on a plane, or taking the bus home back work.
See if it tightens your calf muscles.
Here’s how to do it...
First just relax.
Then place your feet flat on the floor.
Relax and slowly raise your toes.
As you do this, keep stretching your calf muscles.
Feeling the burn there?
You’re doing it right!
Now lower your toes to the floor and raise your heels.
Repeat this for 40 seconds and slowly work your way up to that one minute mark.
Want to know how to make this exercise even more soothing?
Rock yourself on your toes a bit harder.
It is almost like getting a mini-leg massage.
Doing this exercise strengthens your leg muscles, especially calves.
It helps get rid of the varicose veins.
Try to hold the position as long as you can.
The harder the burn, the better the results.
Leg exercises are pretty challenging.
I can’t think of a single time I’ve enjoyed them.
What was your reaction the first time you had a leg day at the gym?
Share your stories with the Bestie community in the comments below.
Tippy Toes
Another great warmup you can do anywhere.
In your bedroom, living room, or even while brushing your teeth.
This stretching exercise targets your primary muscle group, the calves.
All you require is a sturdy chair.
There is no exercise as simple as this for strengthening your calves.
And you know the best part?
If you find yourself struggling with leg cramps, start doing this every morning after you wake
up.
It’s pretty simple.
You can do it without a chair, but I strongly recommend using one.
It will help you balance yourself.
Who wants to fall off on their first try?
Let’s get started.
Stand behind the chair and rest your hands firmly on the back of it.
Put your weight on the balls of your feet and tiptoe as high as possible.
Breathe in and flex your butt and leg muscles.
Hold this position for a few seconds.
If you’re doing this without the chair, try tiptoeing for a few minutes.
Just like you would if you were sneaking into a room.
Keep doing this until you can’t do it anymore.
Toe Flexes
Time for some toe stretches!
In the previous two exercises, we worked more on the calf muscles than the toes.
But this one is to improve your flexibility and mobility.
When done the right way, toe flexes not only reduce varicose veins, but also increase your
toe strength.
Ready to flex and relax your toes?
Remember that these are stretches.
So you need to feel the burn in your toes and feet.
If its not done right, it’s all a waste of time and effort.
But be careful not to push or pull too hard.
Overextending can cause serious harm.
Do not wear any slippers or shoes, as these stretches work best with bare feet.
Your goal should be to repeat this stretch a minimum of 5 times.
These are easy, so 5 reps shouldn’t be that much of an issue.
Slowly increase your reps to 10, as your stamina increases.
Now, let’s get started.
There are two ways to do this exercise.
The floor version, and the wall.
For the first version, lie down on the floor.
Your legs should be stretched out in front of you.
Point your toes forward as far as you can.
Now bring them back.
Keep repeating this in rhythm about 25 times per leg.
It’s that simple!
For the second version, you need to stand next to a wall.
Your feet should be a shoulder’s width apart.
Position your hands in order to maintain your balance.
As you do this, flex your left toe as you press them against the wall.
Hold the position for ten seconds.
Place your foot back on the floor.
Now repeat with the other foot.
Do this 10 times per leg.
Marching in Place
Yeah, you heard that right.
You have to march with vigor in order to tone down your varicose veins.
This one is especially good for people who work at a desk job, and find it hard to get
their daily steps in.
If walking around the office every half-hour is impossible, give this exercise a chance.
The best part...
No need to endure curious stares, you can just march around beside your desk.
You may be wondering why I’m advocating for you to march so much.
Well with good reason.
Marching in place is great for your varicose veins AND heart.
It gets it pumping more so your blood circulation improves.
All you need to do is lift your knees as high as you can.
Make sure you swing your arms.
This increases your circulation, maximizing the cardiovascular benefit.
Do you get bored easily?
Try more variations and challenge yourself.
Grab a dumbbell or a kettlebell and do overhead presses.
Even biceps and tricep curls work while marching in place.
This way, you get the best of both the worlds... reduced spider veins AND toned arms.
Awesome, isn’t it?
Before we move ahead, here is a video you might like.
Watch this to learn more about the 7 signs your body is suffering from magnesium deficiency.
Leg Lifts
Oh, I love leg lifts!
They are simple and fun.
You don’t need special equipment either.
But what makes them even better is how they get your heart all worked up.
You can also burn calories, and get great cardio benefits.
It really is difficult to go wrong with leg lifts.
It’s pretty difficult to mess this one up!
You can do it laying flat on your back, or while standing up straight.
All you will need to do is lift one leg at a time, hold it in the air for a few seconds,
and then bring it back to the resting position.
Repeat the same with the other leg.
Now try doing this exercise in a rhythmic manner going as fast as you can without losing
your balance of course.
Leg lifts help stretch your leg muscles and improve circulation in the lower half of your
body.
You will feel your muscles are more flexible than before.
If you’re doing this exercise while standing, you can hold onto a chair for extra support.
Extend either of your legs in front of you and hold it this way for a few seconds.
Switch to the other leg.
Elevate Your Legs
Yes raise your legs as often as you can.
Whether you are reading a book or watching TV, extend them out and rest them on a raised
platform like a high rise chair or table.
When your leg is placed on a higher platform in comparison to the rest of your body, the
blood flow provides relief from spider veins and swollen legs.
To get more benefits from this, lie down on your back.
You can do this on either your floor or your bed.
As you lie straight, raise your legs in the air.
If you find it difficult to maintain balance, prop them against the wall for extra support.
Hold your legs in this position for a few minutes, and then bring them back to the starting
position.
Do it as many times as you can.
Lunges
Of course they had to be on this list!
No leg workout is complete without them.
They work as saviors for your leg muscles.
Lunges target several different muscle groups in your feet and calves.
And strong, healthy muscles mean better blood flow with reduced spider veins!
To do lunges, stand straight with your feet slightly apart.
Take a step forward and bend your knees so that they are directly above your ankle.
Hold this position for a few seconds.
Now straighten up and repeat with the other leg.
See, it’s THIS simple!
Do you have varicose veins?
Have you tried exercising to help reduce them?
Let us know in the comments below.
We would love to hear from you!