Cellulite occurs when small indentations are developed on the skin of the lower limbs, abdomen, and pelvic area after the puberty. Just like the body fat, it can be burned because basically it is fat. You can determine if you have cellulite by pinching the skin around your upper thigh. Usually it will look like a lump or an orange peel. It affects mostly women and girls but some men do have it as well.
Cellulite is a fatty tissue. So, exercise should be able to remove it. Most women want a beautiful pair of legs. You can perform exercise to reduce the cellulite on your legs. Some of the simple exercises include walking, cycling, and yoga can help to get rid of cellulite on legs. These forms of exercise help to strengthen the muscles. When you develop muscle on your legs, the dimpled appearance will slowly fade away. This is because the muscle stretches the skin which evens out the indented layers on your skin.
Usually the most ideal form of exercise for getting rid of cellulite is cardiovascular type. Poor circulation causes the formation of cellulite. Cardio-type workouts improve the circulation which will reduce the appearance of cellulite. In addition, they help you to burn body fat, loosen the fat which is trapped under skin and sweat for cleansing your system. You should try treadmill, bicycle, elliptical trainer, rowing, hockey, squash, and stepper as they are strengthening exercises for legs.
If you like aerobic, then you can enroll now. It is a another form of cardiovascular workout. Dancing classes are great for reducing cellulite on legs. A friend of mine tried out pole dancing for a few months. She appeared in the magazine recently which showed how much cellulite she had removed.
Exercise to reduce cellulite on your legs is not enough to solve the problem. You should choose the right kind of food and apply effective cellulite cream. With this combination, you are able to get rid of cellulite for good.
Written by: Markus Giancola
Mastering how to reduce cellulite does not have to be difficult. As long as you stay away from all the weird treatments out there you can systematically reduce your cellulite.
And let’s face it, treatments are many but results are few.
You see, most “treatments” do not permanently reduce your cellulite. Most of them simply dehydrate your skin and create the transient illusion of having less dimples.
And if you want permanent results that don’t vanish overnight, you are better served staying away from the snake oil.
Instead, you need to follow a custom tailored exercise and diet program that reduces cellulite permanently.
The Source Of It All
One sentence summary: cellulite is the accumulation of asymmetrical (dimply) layers of fat underneath your skin.
Thus, any type of skin brushing or massaging will do little to get rid of it because it’s under your skin – not on top of it.
And there is nothing unique about this fat. It’s not an accumulation of “toxins” and it doesn’t have any special properties – it can be burned off just like fat on any other area of your body.
Now there are many other contributing factors here (estrogen, circulation, collagen), but as long as you follow the right exercise and diet program they will all be dealt with.
So what program is best?
How To Reduce Cellulite With Resistance Training
Forget about running on the treadmill all day – this can actually make cellulite worse. The best way to get rid of cellulite is with resistance training done in circuit fashion.
It will address all the factors outlined above while simultaneously making you healthier.
The key here is to do your exercises in circuits so you spend less time in the gym and more time living life.
But what types of exercises?
You need to do a combination of upper body exercises, standard lower body exercises and lower body stability exercises.
This combination will give you the best results. The upper body and standard lower body exercises will burn a lot of calories and tone the major muscles. While the lower body stability exercises will tone all the smaller, more hidden muscles that standard exercises can’t reach.
This is why so many women fail when following a program that isn’t specifically designed to reduce cellulite.
Don’t make the same mistake.
Here is a breakdown of effective exercises for each category:
Here is a great lower body stability exercise to get you moving in the right direction:
Loading the player …
For the best results, aim for 2-3 workouts per week depending on levels of soreness. Leave at least one day of rest in between.
In terms of cardio, keep in mind that it’s not necessary and when done in excess, can make cellulite worse. However, if you can manage doing more than 3 workouts per week adding cardio can help.
Just make sure you never do more than 5 sessions per week, don’t do a session right before resistance training and keep sessions to 45 minutes or less.
The good thing about cardio is that it burns extra calories while simultaneously increasing circulation.
Eating More While Reducing Cellulite
It is possible to eat more while you reduce cellulite. The key here is to eat food with a high nutrient density – more bulk, more nutrients, but less calories.
And calories do matter. Because no matter how much exercise you do, if your caloric intake is too high you will never be able to reduce the cellulite.
To burn fat you have to be in a caloric deficit. There is no way around this basic rule of thermodynamics.
Now a great diet to help you accomplish this is a balanced diet with slow digesting carbs. Simply pick a food item form each one of these groups every time you assemble a meal:
And if you are really serious about learning how to reduce cellulite make sure you eat more beans and legumes and less whole grains.
Only have whole grains before and/or after intense resistance training. This will help lower your levels of blood sugar which is another critical component here.
You see, even the slightest increases in blood sugar can completely shut down fat burning (and the reduction of cellulite) in your body. Unfortunately, whole grains digest faster than beans and legumes.
This is another reason to stay away from smoothies, juices and lattes – they digest too quickly and make blood sugar rise.
But how do you know if you’re in a caloric deficit?
Well, you could weigh and measure your food (not recommended). Or, you could simply control portion sizes. If you have a hard time estimating portion sizes simply keep a food diary for a couple weeks.
Then, increase or decrease food intake depending on how you feel and how fast you are losing fat. The good news is that eating balanced meals as outlined above will automatically lower your levels of hunger and by extension, the amount of food you eat.
What To Do If You Get Stuck
There is no absolute guarantee that your journey to reduce cellulite will be a smooth sailing process. There may be bumps along the way. Let’s go over some strategies you can implement if you get stuck.
First, you can eat less carbs and more protein. Reduce carbs on the days you aren’t resistance training and maintain them on the days you are.
Second, you can supplement your diet with caffeine. You can take it in tablet form or in loose leaf tea form. The caffeine will blunt your hunger and allow you to eat less calories while still feeling energetic.
Third, you can decrease rest periods between your resistance training circuits. This will create a higher metabolic demand in your body which in turn will burn more calories and optimize hormonal output.
Last Words On How To Reduce Cellulite
Don’t over think your action plan. Just start exercising and eating right. The more time you spend analyzing and researching the less time you have to reduce cellulite.
Although research is important, at a certain point it becomes detrimental because as options increase so does indecision.
Just get started!
CLICK HERE to get rid of cellulite in just weeks!
Many people suffer from cellulite. It is a type of fat that builds up underneath the dermis. Over time, it will give the skin a rough, orange peel like appearance. This type of cellulite is difficult for most people to remove*.
To make it less noticeable, people can begin doing a range of different exercises. By losing pounds and strengthening the muscles, cellulite sufferers can improve* the appearance of dimpled skin. Some of the best areas to focus on include the hamstrings, the quadriceps, the abdomen and the buttocks.
To begin reducing* cellulite, the best way is to lower the amount of fat in the body. This can be done by performing some type of cardiovascular exercise for 45 to 60 minutes. For the best results, exercise should occur four to five days a week. The specific type of cardiovascular exercise does not matter.
It is more important that it is a type of exercise that is enjoyable for the individual. This may include kick boxing, hiking, indoor cycling or power training. Ideally, the exercise should also train the legs and bottom.
To make a ball squat, people have to have a stability ball and a pair of dumbbells. The ball should be pinned against the wall behind the middle of the back. Afterward, the individual should hold the dumbbells in either hand.
They should bend their knees until the thighs are parallel against the floor. Once this is done, they can resume to standing position before they repeat the exercise for ten repetitions. This exercise is great for working the quads, gluteus and hamstrings. Leg presses can also be made to work these muscles. The easiest ways to do them is to use a leg press machine.
Another exercise to reduce* cellulite in the legs is the split leg lunge. Using a stability ball, the individual should stand with their back to the ball. One leg should be placed on top of the ball and the other leg should be a bit forward. Once this is done, the individual should keep their back straight as they lower their body done. Once the thigh is parallel to the floor, the individual can stand up before they repeat the exercise.
Stiff leg deadlifts must be done with dumbbells. With weights in either hand, the individual should stand with their feet should-width apart. The weights should be in front of the thighs and the palms should be facing the body.
After slowly bending over at the hips, the dumbbells should be lowered to the floor and the bottom should be pushed backwards. Once the legs feel a strong contraction, the individual can stand up again before resuming the exercise.
Although the above exercises are excellent for the legs and bottom, they are unlikely to target the abdomen. To work on toning the stomach, individuals can perform a range of exercises. Some of the best workouts include running, bicycle crunches and exercise ball crunches.
Running works the abdomen and is also a great cardiovascular exercise. For the cellulite sufferer, this translates to an exercise that lowers body fat and increases* the muscles in the abdomen.
One of the easiest abdominal exercises to do at home is the bicycle crunch. To do this, the individual must lie with their back on the ground or a yoga mat. The legs should be lifted slightly and rotated like they are pedaling a bicycle. At the same time, the hands should be placed behind the head as support for the neck.
As each knee comes up to the body, the individual should lift their torso and try to touch their elbow to the knee. After this is done, they should alternate to the other side. This exercise is great for the oblique muscles and can be done by time or repetitions.
The last major abdominal exercise uses an exercise ball. With their back on the exercise ball, the individual should do crunches like they would on the floor. By using an exercise ball, it makes the abdominal muscles work harder because they have to maintain balance during the exercise.
To reduce* cellulite on the arms, bench dips and dumbbell kickbacks work well. A bench dip can be done by using a chair or bench. The individual must face away from the chair with their hands on the seat. To do each repetition, they have to lower their torso down before lifting it up again.
Dumbbell kickbacks also require a bench of some sort as well as dumbbells. To do the exercise, the individual must kneel over the bench and grasp a dumbbell in one arm. After this is done, they must extend the arm until it streamlined behind their body. The arm can then be returned to its initial position.
There are no complete cures for cellulite other than surgery and medical treatments. Exercise is only effective at removing* the appearance of cellulite. It can reduce* the amount of body fat, tone the muscles and make the body more attractive.
Permalink to this article: https://www.consumerhealthdigest.com/cellulite-center/5-exercises-to-remove-cellulite.html
Embed article link: (Click to copy HTML code below): 5 Simple Exercises To Remove Cellulite
Reprinting this article: Non-commercial use OK, cite ConsumerHealthDigest.com with clickable link.
Follow Consumer Health Digest on Facebook, Twitter, YouTube, Pinterest and Google PlusView All