Exercises to eliminate cellulite: Although exercise does not guarantee cellulite reduction, research suggests that certain exercises may help reduce cellulite for some people.
Cellulite is a condition in which a person’s skin becomes dimpled and bumpy. It is a completely natural and common occurrence.
Cellulite usually develops around the stomach, thighs, and buttocks, although it can also sometimes form on the arms.
Enhance your circulation by getting massages and doing regular exercise that involves strength training and cardio. Taking showers that switch from hot to cold can also boost circulation.
Eating a low-fat diet consisting of lean proteins and veggies is one way to lose body fat. Avoid sugar, starches, alcohol, processed foods and sugary fruit. Lowering your carb intake will also help: Foods with a low glycemic index have been shown to aid in weight loss, according to the Harvard School of Public Health.
Interval training — which involves varying the intensity of your activity — is a great way to burn body fat.
Firming the muscle underneath the cellulite will help smooth the skin’s appearance. Focus on strength-training moves that build up the hamstrings, quads, buttocks and hips. Aim for training the lower body at least two times a week, increasing the weight over time to challenge your muscles. Among the most effective lower-body exercises are:
Step-Ups: Step up on a bench or fitness step, then step down with the same leg. Aim for 20 reps on each leg.
Lunges: Walking or stationary lunges effectively target all lower-body muscles. Take one large step forward and lower your body so both of your knees form 90-degree angles, keeping your front knee over the ankle. Return to starting position. Aim for 30 to 50 reps on each leg.
The lateral lunge, or side lunge, strengthens the gluteus, quads, and hamstrings.
These are the steps to perform lateral lunges:
- Stand with the feet shoulder-width apart and the arms to the side.
- Step to the side with the right leg, keeping the left leg straight, and bend the right knee to lower into a squat position on the right side.
- Keep the chest up to maintain balance.
- Push back up with the right leg to return to the starting position.
- Perform 12 reps on each side.
- A person should perform lateral lunges 2–3 times per week.
- Stepup with reverse lunge
This exercise targets the glutes, quads, and hamstrings. It requires a low bench or another slightly elevated surface.
To perform stepups with reverse lunges:
- Stand 1–2 feet away from the bench.
- With the right foot, step onto the bench while moving the left knee upward.
- Lower the left leg and step off the bench into the starting position.
- As the left leg reaches the floor, lung backward with the right leg.
- Return to the starting position.
- Perform 3 sets of 10 reps on each leg, resting for 1 minute between sets.
- A person should perform this exercise 2–3 times per week.
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