Cellulite isn’t something that anybody wants to deal with since it makes your skin looks unattractive. Even though, this skin concern can affect both men and women, it is women that mainly experience this problem.In fact, it is estimated that 90% of women will develop cellulite at one point or another during their life.
Once you develop cellulite there isn’t much you can do to fully get rid of it since it is normally caused by things that you can’t control such as your genes, race, age, and etc. Fortunately, there are some things you can start doing right now to gradually reduce the appearance of cellulite and exercising is at the top of the list. Learning how to exercise to get rid of cellulite will allow you to tone your skin and build muscle so the lumps and dimples caused by cellulite fade away.
How Does Exercise Remove Your Cellulite?
Cellulite exercises help by burning off fat and building muscle so that problem areas like your thighs start looking firm and smooth. Older women definitely should exercise regularly if they are experiencing cellulite because as women age they tend to lose more and more muscle mass ang gain more and more fat. This combination of excessive fat and a lack of muscle is what will lead to a very noticeable appearance of cellulite.
The key to burning fat and building muscle is engaging in both aerobic and strength training exercises. Some people make the mistake in trying to do only aerobic exercises to get rid of cellulite but don’t do any strength training to build muscle and give the fat that rests at the top of the muscle a less lumpy appearance.
You have to use aerobic exercises to lose body fat and perform strength training exercises that target the problem areas (usually the lower body areas like the thighs and buttocks) to improve muscle firmness. When putting together your exercise routine focus on doing around 20 to 30 minute cardiovascular exercise and then doing 20 to 30 minute strength training exercises that target both your lower and upper body.
The more muscle mass you gain the more fat your your body will burn. So even if your cellulite is only occurring around your lower body you should still perform strength training exercises that target your upper body as well.
Best Exercises To Get Rid of Cellulite
When it comes to cardio exercises that burn off fat deposits that make cellulite more noticeable stair climbing is very effective. When you run up and down the stairs it will target problem areas where cellulite usually develops the most.
When you run up the stairs it will make your body run at an incline that will help firm up your thighs, buttocks, and your complete lower body. Not only stairs, but walking up hills or adjusting your treadmill to a certain incline will help you burn a lot of calories and unwanted fat.
Power walking is a high intensity cardio exercise that’ll help keep your legs firm and trim. When power walking you can start off slowly and then gradually increase the speed and intensity of your walk. Try to get up to a 4.5 mile per hour pace and maintain this level through the 20 minute duration of your walk.
Cycling targets problem areas where cellulite is most common, which are the thigh and butt area. You can jump on your bicycle and ride for 30 minutes to an hour at a high intensity to help you burn a lot of excessive calories and shed body fat from your legs and buttocks.
If you don’t have a bicycle head to your local gym and jump on the elliptical trainer and do some indoor cycling. Indoor cycling has the benefit of allowing you to set the intensity level of the duration of the workout and allowing you to time everything easier.
Doing some jump ropes is a great cardio exercise that is known to help burn a lot of calories and shed fat. Jump roping for 30 minutes can help you burn over 300 calories. Begin jump roping for 2 to 3 minutes and then take a break in between.
As you continue to gt more and more comfortable jump roping increase your time to 10 minute intervals and break in between. Jumping will help you burn overall body fat but it will mainly target your lower body area such as your thighs and buttocks where cellulite is most noticeable.
Step aerobics is easy to learn and is a favorite among people who don’t like high intensity cardio exercises. You can purchase videos that will give you choreographed workouts that you can perform in the comfort of your home. If you want to increase the intensity of the workout you can add risers.
These step aerobic exercises burn a lot of calories and target your legs, buttocks, and hips. Perform this cardio exercise for 30 minutes each session to burn the most fat.
Running is a great cellulite exercise because it is a high intensity exercise that helps strengthen your bones and connective tissue. Moreover, running will help you burn serious body fat and calories. If you don’t have enough stamina to run continuously for 30 minutes break it up in to 10 to 15 minute intervals. Take a quick 5 minute break between each 10 minutes and then start running again.
Strength Training Exercises
Leg lifts is a great strength training exercise that uses your own body’s weight to tone your thigh muscles. To perform lay flat on your back and then elevate your upper legs until they become perpendicular to the floor. Now bend your knees a little without changing the arch in your lower back or the angle of your knees.
Maintain this position and then slowly lower your feet as close as you can to the ground without touching it. Repeat this movement for about 15 times.
The deadlift is one of the best strength training cellulite exercises because it targets mainly the lower body working the back, hamstrings, glutes, and quads. To perform this strength training exercise stand with a pair of dumbbells you can manage in each hand. Make sure you stand straight up and position your legs at shoulder width with your knees slightly bent.
While keeping your knees in the bent position lower the dumbbells over the top of your feet by bending at the waist while keeping your back as straight as possible. Continue to move forward like you are about to pick something up from the floor until you feel your hamstrings beginning to stretch. Now bring your torso to an upright position until you arrive at your starting position. Repeat this movement for 10 to 15 reps while exhaling after each rep.
Squats is a strength training exercise that targets areas that are prone to cellulite like the thighs and buttocks. This strength training exercise will also target the lower body areas like the quads and also help your abdominal muscles to help build lean muscle, burn calories, and tone your body which will reduce your cellulite.
Stand upright with your feet at shoulder width holding a pair of 8 to 10 pound dumbbells in each hand at your side. Now squat until your thighs are parallel to the floor and then return to the standing position. This motion equals one rep. Perform 10 to 15 reps for about 3 sets. This exercise will help build muscle in your thighs and firm up your skin, which will ultimately reduce the appearance of cellulite.
Lunges will help tone your lower body and build lean muscle to help minimize your cellulite on your legs and buttocks. To do lunges stand up straight with a pair of dumbbells in each hand by your sides. Now step forward with your right leg about 2 feet from your left foot remaining behind and lower your upper body down.
As you lower your upper body keep the torso upright and keep your front shin perpendicular to the floor. Now using the heel of your foot push up and return to the beginning position as you breath out. This motion is one rep, continue to do about 10 reps and then perform with the left leg. There are numerous variations of this exercise but start off with this simple motion first before advancing to other variations.
Inner Thigh Squeeze
This exercise will help you tone up your thighs and remove fat, making them look more attractive in appearance. If you want to tone up your thighs and get rid of the appearance of cellulite in your legs this is a great strength training exercise to start performing.
To begin you’ll need an exercise ball positioned in between your knees as you lay down on your back. Elevate your legs in the air and squeeze the ball to keep it from falling. Squeeze it tightly between your legs and keep your hands on the floor to give yourself support. Squeeze the ball tightly and slowly contract your inner thighs. As you release the squeeze on the ball do it lightly so you maintain tension on the ball. Perform about 15 reps of this exercise in 3 sets.