EXERCISE – HOW IT CAN HELP TO REDUCE STRETCH MARKS

I know, we all hate to hear this but it is true that if you want to deal with stretch marks and prevent them from arising in the first place, you really have to think about exercising. Since we know that stretch marks are caused by weight fluctuations, you can see the impact that exercising will have on your skin,Exercise and weight issues are synonymous with one another. In fact, you can’t mention one without the other. We know that firm skin helps in combating stretch marks, but exercise is a major aspect of that. The fact is that once you have stretch marks, you can’t get rid of them, but you can minimize their appearance so they are better to look at with exercise.

Below you will find some great exercises that help to firm different areas of the body. Firming any areas that have stretch marks generally include: the thighs, hips and abdomen. These exercises have been provided by: mothernature.com

Start with 20 leg raises.

One of the best exercises to work the hip and leg area, which is where stretch marks are most likely to occur, is a straight leg raise exercise. -Carol Garber, Ph.D., director of the Human Performance Lab at Brown University in Providence, Rhode Island.

To begin, lie down on the floor on your side, legs straight, one on top of the other. Then extend the arm that's floor-side down over your head and rest your head on your arm.

Put your other hand flat on the floor in front of your waist. Keeping both legs straight and toes pointed straight ahead; raise your top leg from hip to toe as far as it will go, then lower it back to the floor. Raise and lower your leg in a slow, controlled motion.

Begin with 8 to 10 leg raises on each side at least three times a week, says Dr. Garber. Then, as each exercise begins to seem easy, add a leg raise or two until you've worked your way up to 20 leg raises three times a week.

Do 20 inner-thigh exercises:

To firm your inner thigh, lie down on the floor just as you did for the leg raises, says Dr. Garber. But this time, instead of raising your top leg, bend that knee and place your foot in front of your bottom leg, then try to raise the bottom leg up about six inches. Then lower the leg to the floor.

Begin with 8 to 10 bottom-leg raises on each side at least three times a week, says Dr. Garber. Then, as each exercise begins to seem easy, add a couple of bottom-leg raises until you've worked your way up to 20 bottom-leg raises three times a week.

Swing your legs:

One incredibly simple exercise that firms the whole thigh is to sit in a chair with your feet flat on the floor, hands either by your sides or in your lap, then swing both legs up so that they're extended straight out in front of you at seat level, says Dr. Garber. Then swing them back down.

You can swing your legs whenever you feel like it--when you're on the phone or watching television, for example--or you can incorporate the exercise into your workout. Whichever you choose, your goal should be 20 swings three times a week.

Lift off:

If you get bored with swinging, put your hands down at your sides to hold on to your chair and swing your legs up until they're fully extended. Then lift each leg, from foot to hip, about three to six inches, says Dr. Garber. Finally, lower your leg until both legs are straight out in front of you once again.

Start out with 8 to 10 lifts, then work your way up to 20 lifts three times a week.

Firm your butt:

To firm your bottom, lay face-down on the floor, arms out at your shoulders, elbows bent and palms flat on the floor, says Dr. Garber. Now lift one leg, heel first, off the floor about three to six inches, then lower it back to the floor and repeat the lift with your other leg. Start out by lifting each leg 8 to 10 times three times a week. Add a couple of lifts to each workout as they get easy. Your goal is 20 lifts three times a week.

Keep the scale steady:

Since extra pounds create stretch marks, try to keep your weight on an even keel, says Dr. Weiss. To control calories, avoid high-fat foods, watch your portions and get more physically active. Walk instead of drive, take the stairs instead of an elevator, do your own yard work instead of hiring the neighbor's kid

EXERCISE – HOW IT CAN HELP TO REDUCE STRETCH MARKS