Ever feel like you’re lugging around extra baggage in your legs, but no matter how hard you try, it just won’t budge?
Well, you might be dealing with a sneaky condition called lipedema.
How about we present some seriously cool exercises up our sleeve that can help you take charge and kick lipedema’s butt.
Let’s take a look at the best lipedema exercise anyone can do:
Best Exercises & Workouts For Lipedema
Here are the best lipedema exercises that anyone can practically do:
1. Water Walking
Water walking offers a gentle yet effective way to alleviate Lipedema symptoms.
By exercising in water, the buoyancy supports your body, reducing pressure on joints while still providing resistance to strengthen muscles.
This low-impact lipedema exercise improves circulation, helping to decrease swelling and discomfort in Lipedema-affected areas.
Step-By-Step Guide:
- Find a pool where you can stand comfortably with water reaching at least waist height.
- Begin walking forward in the water, lifting your knees high with each step.
- Keep your back straight and engage your core muscles.
- Continue walking for 10-15 minutes, gradually increasing the duration as you build stamina.
2. Bent Knee Fallouts
Bent knee fall outs are targeted exercises that can benefit individuals with Lipedema by strengthening specific muscle groups.
By focusing on the inner thigh muscles, this exercise helps improve lymphatic flow and drainage in the affected areas.
Strengthening these muscles also provides better support and stability for the hips and thighs, reducing strain and discomfort associated with Lipedema.
Step-By-Step Guide:
- Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
- Keep your arms by your sides for support.
- Slowly lower both knees to one side, keeping them bent and together.
- Hold for a moment, then return to the starting position.
- Repeat on the other side.
- Aim for 10-15 repetitions on each side, gradually increasing as you become stronger.
3. Hip Abductions
Hip abductions target the muscles responsible for moving your legs away from your body’s midline, making them particularly beneficial workouts for individuals with Lipedema.
By strengthening these muscles, hip abductions help stabilize and support the hips and thighs, reducing the risk of injury and discomfort.
Improved muscle strength also contributes to better overall leg strength and function, enhancing mobility and reducing limitations caused by Lipedema.
Step-By-Step Guide:
- Lie on your side on an exercise mat with your legs stacked on top of each other.
- Support your head with your bottom arm and place your top hand on the floor in front of you for balance.
- Keeping your top leg straight, slowly lift it upwards as far as comfortable, then lower it back down.
- Focus on using your hip muscles to lift the leg, rather than rocking your body.
4. Vibration Plates
Vibration plates offer a unique way to manage Lipedema symptoms by stimulating muscle contractions and promoting lymphatic drainage.
The gentle vibrations generated by the plate can help reduce swelling and fluid buildup in limbs affected by lipedema, providing relief from discomfort and improving overall circulation.
Unlike high-impact exercises, vibration plates provide a low-impact option that is gentle on the joints, making them suitable for individuals with Lipedema.
Step-By-Step Guide:
- Stand on the vibration plate with your feet shoulder-width apart.
- Start with a low vibration frequency and gradually increase it as you become comfortable.
- Maintain a slight bend in your knees and keep your core engaged.
- Hold onto the handles if needed for balance.
- Stay on the vibration plate for 10-15 minutes, focusing on keeping your muscles engaged throughout.
5. Rebounding
Rebounding on a mini trampoline offers several benefits for individuals with Lipedema.
By gently bouncing on the trampoline, you stimulate lymphatic flow, helping to reduce swelling and fluid retention in Lipedema-affected limbs.
This lipedema exercise promotes the removal of toxins and waste products from the body, contributing to improved overall health and well-being.
Step-By-Step Guide:
- Stand on a mini trampoline with your feet shoulder-width apart.
- Begin by gently bouncing up and down, keeping your movements controlled.
- As you become comfortable, you can incorporate small jumps or twists.
- Keep your core engaged and maintain good posture throughout.
- Aim for 8-15 minutes of rebounding, gradually increasing the duration and intensity as you progress.
Final Recap
Lipedema might try to slow you down, but with the right exercises, you can show it who’s boss.
So, which of these exercises for lipedema are you most excited to try?
How do you plan to incorporate them into your routine?
Share your thoughts in the comments section.
