10 Minute Routine to Slim Down Bulky & Swollen Ankles & Legs _ Relieve Foot Stress Fracture at Home

Hi Wishtrenders, welcome back to Wishtrend Fitness TV. I am Chloe Bak and I am second runner up for Miss Korea 2018. How are you keeping up with these workouts? I've been sharing workouts that I think are really effective and quick. Now we will work on the legs. Today we'll do a routine for ankles and feet. The foot is known as the second heart. Keeping your feet healthy can relieve your fatigue because the muscles in your feet are connected to the areas all over your body. Build smooth ankle lines and stretch out the feet to kick off the stress. But before that, please don't forget to like and subscribe. It's time to get up and shape up. All right let's reduce the swollen legs by exercising the feet and ankles. All you need is one towel. Open up your towel and put it on your mat or your floor. Put your feet on the towel and you're gonna clench the towel with your toes and pull it up. Let's do two sets of 10 reps. Of course, don't forget to breathe. With this move, you can strengthen your thighs as well as your feet and ankles. You can do this move sitting on a chair while getting ready or during work. Okay let's move on to the next side. This move is especially good for people who wear heels a lot. Wearing heels can cause the muscles to stiffen because the toes are cramped. This workout also helps reduce the risk of injury. If you have stiffness and pain, it means that your muscles are not properly relaxed. The more pain you have, the more you need to take things slowly and relax. This move can help prevent that from happening. At first, you might get cramps and it will be difficult to move your toes as you want. But the fact that you are feeling a foot cramp is because the muscles are weak. But doing this move consistently will make the cramping disappear slowly. This move is called folding and unfolding a fan. It stimulates the small muscles in your ankles and the soles of your feet. It's great for slimming the ankle. Okay, so we are going to start by stretching out our legs. We are going to draw a circle outward while spreading our toes like this. And crawl the toes inward. And draw a circle going inside while spreading your toes. Extend the toes and point outward. The point of this move is to keep the knee firmly in place and not to move your legs. Please do this move slowly and smoothly. When in the sitting down position, you should feel like your spine is extending. People who have tight back muscles will have a hard time bringing their knees up. If you are having trouble keeping your arms still, hold your arms behind your back. Now, focus on the muscles in your ankles. It's a simple stretch but breathing is still important. If you relax and breathe deeply, your muscles will become easier to loosen. So keep breathing. So this move is called the cat digging soil. Moving your ankles like this kind of looks like a cat digging soil. It is very effective in stretching out your feet muscles. The workout helps with the muscles on top of your feet as well. You need to work with equal force from your big toe to your baby toe. If you feel any discomfort in your shoulders or knees, place a towel or a mat underneath for support. The waist should not move. Your body should remain fixed so only your feet and ankles are moving. We'll do two sets of 10 reps just like this. Let's go. Put your knee and your hand flat on the mat and we're gonna push the feet and ankle like this. Okay, don't forget to breathe guys. It'll be more effective if you imagine yourself pushing the mat as you push your toes and point. Point. The stretch is not meant to be done quickly so do it slowly so you can feel your muscles. Point. Okay, how was it? You'll probably feel like your toes have become more flexible. It can't of course get better with just one try, but try doing them consistently for healthier feet and ankle muscles. How are you guys doing today? You did exercises to work the feet and ankles, the part of body referred to as the second heart. It can't of course get better with just one try, but try doing them consistently for healthier feet and ankle muscles. Keeping your feet healthy reduces the fatigue and keeps your day more full. Through these exercises you can slim your feet and ankle lines. Let's make sure to do these exercises consistently. Now I'm going to share the recipes of the day. Thankfully there are many people waiting for this time. Today's diet is vegan salad wrap. Let me show you how to make food that is so light and simple. You can eat it all at once. All right, so how was the recipe I prepared for you today? You know that diet includes weight loss, but you can also include weight gain. Gaining weight can also be just as difficult as losing weight for some people. Even when trying to gain weight, you should eat three meals a day. Eat healthy snacks with nuts, bananas, and sweet pumpkin. It will help increase the amount of nutrients in your body. We've prepared more exercise moves and healthy meal preps in the next episodes, so please stay tuned. If you had any troubles with today's workout or menu, let me know in the comment section below. I'll try my best to help you out. If you have any questions about getting specific body lines, diet tips, or any other workout methods, please leave us a comment. Once again, thank you for watching, and don't forget to subscribe to Wishtrend TV to get the next episode of Wishtrend Fitness TV.