The first time you see cellulite on your body is akin to seeing that first gray hair: it catches you off guard. It usually happens in the dressing room, where overhead fluorescent lights become capable of illuminating every last wrinkle and dimple on your body.
And then you spot it…usually near your derrière: cellulite. You don’t have to be overweight or a certain age to get cellulite; in fact, it’s something most women have. While you may not be able to completely rid yourself of cellulite, there are things you can do to get rid of it. (Spoiler alert: strength training is the cheapest cellulite treatment out there!)
So before you have a panic attack in the H&M dressing room, sit back, breathe deep, and get ready to learn a few facts about cellulite and the seven best exercises to reduce cellulite naturally.
Ever wondered what that dimply stuff really is and why you have it? Here’s everything you ever (or maybe never…) wanted to know about cellulite—including what it is, where it comes from, and how to get rid of cellulite without falling for gimmicks or expensive creams.
What is Cellulite? 7 Best Exercises to Reduce CelluliteIn short, cellulite is a type of fat. However, it seems to have it’s own unique, dimply appearance doesn’t it? That’s because this particular type of subcutaneous fat is stuck between the muscle and the fibrous cords that connect the skin to the muscle.
The more fat cells that accumulate, the more they push against the skin and cause those cords to pull down. This creates the “cottage cheese” appearance you love to hate. And the looser the muscles fibers are in any part of your body, the easier it is for the fat to push through like little pillows.
At What Age Do You Get Cellulite?
After puberty, pretty much anyone can get cellulite, regardless of their weight. Young girls can have it, but it actually becomes more visible in older women simply because their skin is thinner. In addition, women and men alike tend to gain fat and lose muscle with age, both of which contribute to having cellulite.
Where Does Cellulite Usually Show Up?
Cellulite can show up anywhere that fat accumulates, but it’s most commonly found on the butt and thighs. These areas carry the fattest, so they naturally have more of a chance of accumulating cellulite.
Is Cellulite Genetic?
Yes, cellulite tends to be passed on to families. (Thanks, Mom!) But as you’ll see at the end of this article, there are specific strength training exercises that can help reduce the appearance of cellulite on your lower body.
Do Skinny People Get Cellulite?
Yes! Having cellulite doesn’t mean you are overweight. Even thin people have it. Even models have it. (They just have professional air-brushing and spray-tanning!) However, if you do happen to be overweight, losing weight can reduce cellulite.
So…Can I Get Rid of Cellulite if I Lose Enough Weight?
You may reduce the appearance of cellulite if you’re currently overweight. Losing weight will shrink your fat cells and reduce your body fat. However, as we’ve pointed out, thin people get cellulite too. So shed any extra weight that may be exacerbating your cellulite, but then focus on practical solutions like the strength training exercises at the end of this article that will firm you up head-to-toe.
Probably not. According to the Mayo Clinic, cellulite treatments are mostly ineffective: “Cellulite treatments, including massages or cellulite creams, advertise remarkable results. But most of these treatments don’t live up to their claims.” In fact, most doctors agree that even the extreme step up surgeries like liposuction may not reduce your cellulite. Save your money and spend it on home gym equipment!
We love the phrase “progress, not perfection.” The truth is, getting completely cellulite-free skin may not be attainable. The models you see in the magazines have been spray-tanned and photo-shopped so many times, any hint of cellulite they possess is not going to show up on the glossy pages of your magazine. There are, however, specific exercises you can do to tighten and tone your body and reduce the appearance of cellulite. So let’s get to them!
In addition to losing weight if you’re truly overweight, the other things you can do to reduce the appearance of cellulite is strength train! Strength training is the best way to reduce the appearance of cellulite, and it costs nothing. How does strength training reduce the appearance of cellulite?
When you build nice, firm muscle underneath your skin, it will fill the space with solid structure and create a smoother surface. Basically, the webbing of muscle fibers tighten up and they won’t allow the fat to push through. Plus, the more muscle means the more fat burn, and more fat burn means less fat to produce cellulite! Boom!
Here are the seven best strength training exercises to reduce cellulite. They focus on the most cellulite-prone areas of your lower body, including the glutes and thighs. Try these exercises 2-3 times per week for best results. You will need a long resistance band for two of the exercises. Perform each move 8-12 times then move to the next one. Go through the sequence two times for best results.
A) Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend knees, lowering torso and keeping your back straight and abs tight. Tuck your tailbone.
B) Squeeze your glutes and come to standing position.
B) Bring hands to hips or the front of your body for balance.Sit back into a squat with the weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles.
Repeat for the desired number of reps and switch sides.
B) Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.
B) Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.
C) Squeeze the glute as you press yourself back to start, keeping the weight on your right leg. Continue moving down and up for the desired number of reps and switch sides.
B) Lift right foot and press the band back at an angle squeezing your glute. Keep leg straight. Release and switch sides.
B) Lift right knee off the floor slightly and push right foot back to extend leg straight against the band, squeezing your glute.
C) Release slowly, bringing knee back into a bent position. Continue for desired reps and switch feet.
A) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.
B) Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on another side.
Great job completing one round! Get a drink of water, go back to the top of the list and go through the entire set one more time.
Investing in expensive creams that claim to cure cellulite, or spending a ton of money for liposuction procedures are not the answers for getting rid of cellulite. There are several measures you can take to improve the appearance of cellulite or even banish it. The key factors that really work to improve cellulite are getting your hormones in balance by keeping estrogen levels down, improving blood circulation, reducing fluid retention, eliminating certain foods that contribute to cellulite, and eating the right foods that help to eliminate it. Exercise can also play an important role in helping to achieve a firmer, smoother look that will also improve the appearance of cellulite trouble spots. Here we discuss some helpful exercises to get rid of cellulite.
These exercises can be done in just 20 minutes per day , and are recommended three times per week. The targeted ares to work on include the stomach, hips, and thighs. Begin with a cardiovascular warm up for two minutes to get the blood pumping. This can include moderate paced walking stair climbing, or cycling either on an indoor machine or outdoors. Gradually pick up the pace and work at an increased intensity for approximately eight minutes, gradually slowing things downs for a two minute cool down.
Next, work on a little strength training by doing one set of repetitions with a weight that is not too heavy, but heavy enough to give the muscles a workout. Do each of the following exercises for ten to fifteen repetitions: the Dumbbell Squat, lunges, advanced step-up, Scissors Press, and the inner thigh squeeze. As your strength begins to increase over time, challenge yourself by holding the repetitions for a longer period of time.
It is important that after each type of strength training exercise, to then stretch out each muscle you just worked for a period of twenty seconds. Then, move onto the next strength training exercise. When you have completed each strength exercise, stretch out your body by doing the butterfly stretch when the entire exercise routine is completed.Keep in mind that these exercises to get rid of cellulite will only go so far in helping to reduce the dimpled look of cellulite. Eating properly, maintaining a healthy weight, and working to improve circulation will all go a long way towards getting rid of cellulite. By learning more about how to get rid of cellulite, you can look forward to getting rid of that unwanted dimpling, and looking good and feeling good about yourself again. For more information, check out cellulitefactor.com.
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Cellulite can be experienced by anyone despite their ages. This issue is often associated with trapped toxins in your blood circulation, which are not digested properly. However, cellulite is actually simply fat deposits which ply themselves and come up to skin dermis, causing unsmoothed and dimply look. Although cellulite is sometimes random and unpredictable, there are some areas in your body which are more susceptible to these dimples. These susceptible areas include your body parts in which fats are mostly accumulated, such as arms, hips, buttocks, abdomen, and thighs. Cellulite is more noticeable on these areas, especially with less elastic skin that you get because of various causes.
Lower body exercises are good methods of eliminating your cellulite on thighs. Thighs cellulite is caused by fat deposits which come up to the dermis connective tissues. In order to make the cellulite less visible, you will need to gain your muscle mass, give your skin sufficient elasticity, or break the fat deposits to be digested easily by the lymph system. These are what lower body exercises can do and thus, reduce your cellulite on thighs.
1. Scissor Leg Plank:
How to Do:
2. Seated Leg Raise:
How to Do:
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Exercising is very convenient and is less expensive than other cellulite home remedies or any other treatments for that matter. It could provide a lot of benefits although the promise is only to lessen your burden and not to totally remove it. What then are the exercises that can help reduce cellulite?
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There are types of exercises that do not only benefit your figure but your skin and hair as well. This is due to the increase of oxygen supply in the connective tissues. Exercise can also help in making your joints and muscles supple, and it can help in the proper circulation of blood. Here are five exercises effective in cellulite reduction:
The most important thing you should remember when you are planning to perform some types of exercises is to learn the techniques that will attack your thighs, buttocks, stomach, and hip areas. Since cellulite affects these body parts, it will help if you focus on these areas. Do not ever expect that exercise could remove the sight. It could only remove it but will definitely be of great help to your total appearance.