How To Keep Your Legs Pain-Free When Standing Still for Many Hours

We've all been there: A long, long line that crawls along at a snail's pace, a job that requires standing up for long periods of time, and other situations that don't allow for the normal flexing and stretching that even regular walking provides.

The younger you are, the more important it is for you to pick up these habits now, as the older you get, the more you may notice that it is increasingly difficult to do them. Even if you can't do the full cycle, do as much as you can as often as you can, and you may notice you'll be improving in no time.

1. Squat. Find a wall, table or bench. Grab a hold of the edge, bend your knees all the way down, and rest on the heels of your feet...you know, a regular squat. Try to do this slowly if you're not sure if you can make it all the way down. People around you may be concerned about your sudden drop to the near-floor, but tell them you're fine. You should notice a stretch in the bottoms of your feet.
2. Move your knees up towards your face. Keeping your back erect and upright, rotate your hips upwards, so your knees come up to you, and your feet should roll down so that your entire foot is resting on the ground. You'll probably have to keep holding on to the edge of your table for this. You should notice your lower back stretch...it should feel good.
3. Move your knees down to the ground. Still keeping your back erect, rotate your hips forwards so that your knees move away from you, towards but not touching the ground. Your heels should come back off the floor, and you should notice your feet stretch more. Lean backwards slightly, and you should feel the tops of your thighs stretching, too.
4. Repeat steps 2 and 3 as often as you like. Moving slowly back and forth should provide a pleasant sensation in the lower back, as well as stretching out various areas of the feet and legs.
5. Stand up and finish with more leg stretches. Most runners (or anyone who's been to gym class) will know how to stretch various parts of their legs. If you don't know what to do, ask around or just move your leg outside the normal range of motion until you feel it.

Doing this several times a day will not only keep your legs and feet pain-free, but it may also increase your stamina for all those hours of just... standin' around. Enjoy!

Caution:

• Don't go crazy...it should make you feel better, not cause you pain.

Quick Tips:

• A quick jog in place can also help move the body-juices around.

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How To Slim Down your Legs

People have different body configurations. Some have great upper bodies but their lower bodies need work. It is possible to have a slimmer top and a heavier bottom. Cardio vascular or aerobic exercises alone are not enough to slim down your legs. You need to perform exercises that can tone and firm up your legs to make them look good.

Here are a few exercises and physical activities that can help you achieve slimmer, well-toned legs. Remember to stretch and do aerobic exercises first when necessary. And don’t work out the same body parts every day. You need to let the muscles rest.

• Do a few laps in the pool. When you swim, you can feel the natural resistance as your legs kick in the water. Choose swimming strokes with lots of kicking movement and less upper body work. Start your workout with a few laps and increase the number of laps as you progress. Try to swim at least three times each week.
• Perform lunges. Stand straight with your feet together. Start with your right leg. Lift your right foot to step forward. Both your knees should be bent when you put your right foot down. The right knee is at a right angle (90 degrees). The left knee is bent close to the floor. Breathe out as you lunge. Breathe in as you return to your original position. Repeat with the left leg this time. You want to complete two or three sets with 12 – 15 reps (or more) per leg.
• Go up the stairs. Go up and down the staircase as part of your exercise. To make the leg workout more difficult, go up two steps at a time. When you find yourself in a building, ditch the elevator. Use the stairwell instead for an extra leg workout!
• Use a step bench. There are beginner step benches (12 inches high) and ones for experienced users (more than 12 inches high). Step up and down the bench. Follow your own rhythm or play lively music to help you get your groove. You can step forwards and backwards as well as sideways. Do several repetitions in each set. Go for at least 3 sets per workout session at least thrice a week.
• Get on that bike. You can use an exercise bike or ride one outdoors. As a newbie, select a flat terrain. As you progress, choose more difficult terrains. Try cycling up an incline. Ride a bike at least twice a week as a beginner. The more you enjoy this activity, the more you will find yourself cycling your way through slimmer legs.
• Practice yoga. If you look at yoga practitioners, you will notice that they have longer, leaner limbs. Yoga is great for toning your body. There are many yoga poses that target the leg muscles, giving it a more slender look. Since there are different types of yoga to choose from, you need to do some research first. Then find a certified yoga instructor who can help you transform your body and mind.

There are countless ways to slim down your legs. Various strength training exercises target your legs and thighs. Swimming, cycling, running, jogging, stair climbing, yoga and Pilates are a few activities that can help you achieve your goal. Find one (or two) that you can enjoy. The more you enjoy the activity, the more likely you will stick to it.

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How to Get Rid of Stubborn Fat From Your Legs

Losing fat from your legs can be difficult and frustrating, as this is a stubborn area for weight loss in many people. However, there are techniques you can try, such as diet and exercise, to help remove stubborn fat, which tends to linger around the hips, inner and outer thighs, and above the knees. Plastic surgery such as liposuction should only be explored as a last-chance technique to remove unwanted fat.

Things You'll Need

• Low-fat protein
• Low-fat dairy
• Vegetables
• Fruits
• Whole grains
• Legumes
• Water
• Exercise equipment (optional)
• Doctor (for medical advice)

Tips For You

1. Follow a healthy, low-salt diet. A healthy diet is the foundation for weight loss. No matter how much you exercise, you will not lose weight unless you are expending more calories than you take in. Foods to include in a healthy diet are low-fat protein, whole grains, low-fat dairy, vegetables, fruits, legumes and heart-healthy oils. Avoid processed foods, which contain preservatives and salt and may cause bloating in the legs. Foods such as canned soup, pickles, potato chips and most condiments contain high amounts of salt. Check the backs of food labels to find out how much salt is contained in the food. The American Heart Association recommends adults should consume less than 2,400 milligrams per day.
2. Weight-train three times a week. When you regularly perform exercises such as squats, lunges, leg lifts and calf raises, the fat in your legs will begin to transform into muscle. Your legs will appear leaner and more toned. The best way to begin a weight training regime is by enlisting the help of a personal trainer, who can teach you proper techniques for optimum results, as well as safety.
3. Participate in high-intensity cardiovascular exercise for at least 45 minutes, four to five times per week. Exercises that focus on legs include sprinting, running or jogging, interval training (repeated, continuous switching from high- to low-intensity exercise), and cycling. If you cannot physically perform these exercises, you may benefit from activities that have a lower impact on your joints, such as using an elliptical trainer or jumping on a mini trampoline.
4. Incorporate more walking into your everyday life. Activities such as walking the dog, walking to the store instead of driving and mowing the lawn can all help to speed up the weight loss process in your legs.

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