Exercises that can and even should be done for varicose veins

Varicosis is not a barrier to sports. In modern realities, many women suffer from this disease, afraid to start training, thinking that it can harm. But movement helps not only to make the body taut, but also to get benefits for the veins. There are a large number of exercises that are absolutely safe and even necessary for this disease.

Read more about the benefits of exercise for varicose veins in this article.

For training you will only need a mat and small dumbbells of 1.5-3 kg. Do not forget to do a small warm-up before the exercise and a warm-up after it. You can see the variations of exercises to start and finish the main block in the video at the end of the article – or do a few exercises of your choice.

This workout is not suitable for people with joint problems and knee pain.

Dynamic side lunges

Tehnika

• Stand up straight, legs wide apart, raise straight arms and spread them apart.
• Do a shallow lunge on one leg. Knees do not go beyond the toes. Bring straight arms together in front of you.
• Return to the starting position and immediately do a side lunge on the other leg.

Perform 20 repetitions on each leg.

Side lunges with swings to the side

Tehnika

• Stand up straight, feet slightly wider than shoulder width, arms straight and apart.
• Do a shallow side lunge on the right leg. At the bottom point, bring your arms together in front of you.
• Rise up and immediately do a swing to the side with the right leg. Arms again spread apart.

Do the exercise 15 times for each leg.

Step-touch

Tehnika

• Stand up straight, feet shoulder width apart, arms stretched along the body, holding dumbbells.
• Take a wide step to the right, put the left foot to the right.
• At each step raise straight arms to the sides. When we put one foot to the other, put your hands down.

Take 20 such steps.

V-step

Tehnika

• Stand up straight, put your feet slightly wider than shoulder width, arms stretched along the body, in them hold a dumbbell.
• Take a wide step forward with the right foot, with the left foot immediately take a step to the side. When stepping, raise straight arms with dumbbells in front of you.
• Return to the starting position, lower the arms down and repeat all over again.

Do 15-20 repetitions.

Overhead press + pulling the knee to the elbow

Tehnika

• Stand up straight, feet shoulder-width apart. Hold dumbbells in your hands, straight arms raised above your head.
• Raise the right leg bent at the knee, pull the elbow of the right hand to the knee of the right leg.
• Return to the starting position, repeat the same on the left side.

Do 20 repetitions on each side.

Back lunges with circular rotations of the arms

Tehnika

• Stand up straight, legs together, straight arms with dumbbells raised above the head.
• Lunge backwards with the right leg, in parallel performing a circular rotation with the arms. The knee does not go beyond the toe.
• Return to the starting position and do the same on the left leg.

Do 15-20 repetitions for each leg.

Side lunges with a spring

Tehnika

• Put your legs wide, hands in front of you in a lock.
• Do a shallow lunge on the right leg and “spring” three times on the supporting leg.
• Roll over to the left leg and repeat all over again.

Do 3-5 repetitions for each leg.

Walking with squats

Tehnika

• Stand up straight, legs together. In each hand hold a dumbbell.
• Take a step to the side and immediately squat down. When squatting, bend your arms at the elbows and press them to the body.
• Straighten up, bring your legs together and put your hands down.
• You can do 2-3 steps in one direction and then in the other.

Do 15-20 repetitions.

Swings

Tehnika

• Lie on your side, lean on your elbow, the body is a straight line.
• Do an upward leg swing, while turning the toe downward.
• If it’s too easy for you, you can put a dumbbell on your hip and work with it.

Do 15 repetitions for each leg.

Swings with leg extension forward and backward

Tehnika

• Continue lying on your side.
• Swing the straight leg up, then immediately bring the straight leg out in front of you. Bring it back, again make a small upward swing and lower it to the starting position.
• Again swing the straight leg up, then bring the straight leg back. Bring it back, do a small upward swing and put the leg back to the starting position.

Do 10-15 repetitions in each direction.

Swings with a spring

Tehnika

• Lie on your side, the body is flat.
• Raise the straight leg up, at the top point make three “springing” movements.
• Return the leg to its place and repeat the whole exercise again.

Perform 5-7 repetitions for each leg.

Swings with the knee touching the floor

Tehnika

• Continue to lie on your side, body flat. Lift the straight leg up.
• Bend the working leg at the knee and lower it in front of you, trying to touch the floor.
• Return to the starting position. Do not lower the leg, which we use to perform the exercise, to the floor.

Do 10 repetitions for each side.

The whole cycle of swings can be done first on one side and then on the other, or you can do exercises on the left and right legs in turn.

Gluteal bridge on one leg

Tehnika

• Lie on your back, bent legs put on any support, for example, on a chair or sofa. Arms lie along the torso.
• Straighten one straight leg, lift the pelvis and stretch upwards.
• Smoothly descend to the starting position and change legs.

Do 15 times for each leg.

Gluteal bridge with mahami

Tehnika

• Lie on your back, feet stand on the support, arms lie along the torso.
• Raise the pelvis, pulling the straight leg up. At the top point, lower the straight leg down and immediately wave it towards yourself.
• Repeat the same on the other leg.

Do 15 repetitions for each side.

Gluteal bridge with leg raises

Tehnika

• Lie on your back, put your feet on the support.
• Straighten up alternately the left and right leg.

Perform 10-15 times for each leg.

Twists

Tehnika

• Lie on your back, feet are on the support. Interlock your hands behind your head.
• Do twists, touching the left knee with the right elbow and vice versa.

Do 15 times on each side.

Twists to a straight leg

Tehnika

• Lie also on your back. One leg is bent and stands on the support, the other one is straightened and stretched up.
• With straight arms reach for the toe of the extended leg.

Do 10-15 repetitions for each leg.

Twists to straight legs

Tehnika

• Lie on your back, interlock your hands behind your head in a lock. Raise both straight legs up.
• Pull the shoulder blades off the floor and do three springy twists.
• Atgriezieties sākuma pozīcijā.

Do 15 times.

Training is over. Detailed performance of exercises and comments Janelia see in the video.

Varicose veins are no obstacle on the way to a beautiful figure, the main thing is to know how to train properly. Do not forget about a healthy diet, and you will see the results of training much faster.