The best exercises to eliminate swelling caused by fluid retention


Sara Flamenco

fluid retention It affects a large part of the population, which can cause problems such as swollen legs or the appearance of the dreaded cellulite that you can only eliminate with exercises. But no matter how common it is, it does not mean that you cannot anticipate it, introducing certain
habits to remove it.

This problem originates because it is difficult for the body to eliminate or purify excess water correctly. This occurs for various reasons, either
hormonal causesfor leading a sedentary lifestyle or for ingesting
unhealthy food that require a great intestinal effort to be able to process them correctly.

Habits to avoid fluid retention

In addition to taking into account the
food that can prevent this annoying sensation, and to make it easy for you, the team of Nutrition experts at Club Metropolitan proposes a series of habits to incorporate into your daily routine and that will help you avoid
fluid retention:

– Avoid consuming too much salt: Salt has a direct relationship with fluid retention as it is a component that is characterized by the absorption of fluid in the body, which causes an accumulation of water. You don’t have to do without it completely (unless your doctor tells you to), but you should reduce it considerably, replacing it with other condiments such as spices and avoiding ultra-processed foods.

– Hydrate: experts recommend eating 2 liters a day to carry out this cleansing process successfully. In addition, it is important to drink to avoid the annoying symptoms of copious meals or menus with excess salt. In conclusion, staying hydrated is essential, but also choosing water both for meals and for the rest of the day, too. It may be impossible for you, but keep in mind that the 2 liters are reached with 6-8 glasses of water a day, thinking about it, it is not that much.

Woman drinking a glass of water. /

Photo by Andrea Piacquadio on Pexels.

– Control alcohol intake: Alcohol intake should be reduced to avoid fluid retention, especially in the stomach and leg area, but they also cause the accumulation of sugar in the body. Alcohol always provides empty calories, so it is important to always drink water if you are drinking alcohol to avoid excessive drinking.

– Infusions, the best ally: Although there is no substitute for water, because nothing hydrates more than pure and hard water, the truth is that there are other ways in which we can hydrate ourselves. Infusions are an ideal alternative to water, since it is a good way to eliminate liquids that we do not need. One of the most famous to combat fluid retention is green tea, since its active ingredients promote diuresis, helping to expel toxins.

– Sport as a routine: Practicing daily physical activity is an excellent way to keep your body healthy and that all the effort to maintain healthy eating habits has results. Try not to spend more than two hours sitting or in the same position. It is not just about doing sports, it is about moving more, walking to places, climbing stairs and many other daily actions that we can replace with healthy habits.

Exercises that will help you end fluid retention

Raise and lower heels

How it’s done: Stand up and place your hands on some static support to maintain balance. Next, raise your heels up to your tiptoes, hold this position for about 10 seconds, go down and come back up. Complete this exercise four times.

bike crunch

How it’s done: Lie on your back, with your legs stretched out and your arms on both sides of your body. Next, flex one leg and bring the opposite elbow to touch that knee, turning and raising the torso. Alternate one side and the other, repeating this movement up to 10 times for four sets.

Woman showing legs. / Photo by Nuta Sorokina on Pexels.


How it’s done: Stand tall with your feet hip-width apart with your arms stretched out in front of your body. Next, pretend to sit on an imaginary chair by moving your hips back and sticking out your buttocks. Remember that the knees must be in line with your feet and the heels must be well supported. Perform four sets of 10 repetitions.


How it’s done: Stand up straight with your feet hip-width apart. Next, step forward with one leg and bend that knee to a 90 degree angle. The leg that is left behind must be fully stretched and with the toe resting on the ground. Do 20 repetitions with each leg.

glute bridge

How it’s done: Lie on your back with your arms close to your body and your palms facing the ground. Next, flex your legs, resting the soles of your feet on the ground and raise your buttocks, creating a 45-degree angle. Go up and down without touching the buttocks with the ground and propelling yourself with the heels. Do 4 sets of 12 repetitions.

jumping jacks

How it’s done: Stand up with your feet together and your arms close to your body. Next, jump by opening your legs and raising your arms to your head, bending your knees as you fall to control the jump. The route of the arms goes from the hip to the head. Do 3 sets of 20 repetitions.

hip lift

How it’s done: Lie on your back with your legs bent and your feet hip-width apart. Place your hands under the buttock to eliminate the gap that we caused when going up, squeeze the buttock and abdomen and raise the legs up, aligning the back when going up. Do 4 sets of 10 repetitions.