Before we take a look at cellulite removal exercises, let’s find out more about cellulite itself. When we talk about cellulite we are talking about the dimply skin that appears on buttocks, thighs, hips, and abdomens. Technically, cellulite comes from a breakdown of the protein collagen in the connective tissue under the skin. Cellulite causes the outer skin to look lumpy, like cottage cheese, and is most common in areas of fat deposits. Ninety percent of women and ten percent of men develop cellulite. Collagen often accompanies aging, as the skin loses some of its elasticity.
What Causes Cellulite?
Cellulite develops due to the unevenness of the fat deposits under the skin. Many factors contribute to this situation. People who eat an excess of salt, fat, or carbohydrates and not enough fiber tend to have more cellulite than people with a healthier diet. Smokers, inactive people, women who use hormonal contraceptives, and people who stand a lot tend to have more cellulite. The distribution of body fat, genetic factors, and hormones also affect cellulite. Weight gain may make cellulite more visible, but thin people also have it.
Believe it or not, tight elastic around pantie legs also brings on cellulite.
Can You Prevent Cellulite?
While you may not be able to do anything about genetic and hormonal factors that contribute to cellulite, there are lifestyle choices that can help you prevent, or at least minimize, those unsightly lumps. Regular exercise, maintaining, a healthy weight for your age and height, and reducing stress can help keep cellulite at bay. A healthy, balanced diet included lots of fruits, vegetables, and fiber should also help.
If you are a smoker, stopping smoking can slow the development of cellulite. Switching your elastic-banded underpants to thongs, boy shorts, or looser fitting panties can go a long way to stopping your thighs and backside from getting dimply.
How is Cellulite Treated?
Cellulite is not harmful, but many people find the so-called “cottage cheese skin” or “orange peel syndrome” to be unsightly and will go to great lengths to get rid of it. Many commercial treatments claim they can get rid of cellulite, but that usually is not the case. While scientists look for better ways to treat cellulite, the Mayo Clinics lists the following as some of the treatments that can make cellulite less noticeable.
- Weight Loss
- Lasers and Radiofrequencies
- Liposuction
- Retinol cream
According to the Mayo Clinic, the following popular treatments have not been proven effective in removing cellulite:
- Vigorous massage
- Mesotherapy (injecting a solution under the skin)
- Cellulite creams
What are Good Cellulite Removal Exercises?
Most any exercise that strengthens and tones your muscles can help you get rid of cellulite. A combination of light weight training, muscle-strengthening exercises, and aerobic exercise is a good program for cellulite removal. For example, one program includes 20 minutes of strength training plus 20 minutes of treadmill walking or jogging at 70-80 percent of maximal heart rate, three or more times a week.
Light Weight Training
Focus weight training on the areas of the body where you have cellulite. Using the correct weight lifting form works the muscles safely and efficiently. Raise and lower the weight slowly, without bouncing or throwing the weights. Three seconds going up and three seconds going down is a good rhythm.
Muscle-Strengthening exercises
Do leg curls for cellulite on your legs and lunges and squats for cellulite in your thighs, buttocks, and abdomen.
Here is how to do a wall squat, which is particularly good for cellulite on the thighs. With your knees shoulder-width apart, lean your back against a wall and slide down the wall slowly and steadily.
Try this leg stretch for cellulite on your thighs or buttocks. Lie on your back with your legs bent. Lift one leg (right) and rest it on the opposite thigh (left). Put both hands around the left thigh or shin and pull that leg up to your chest. Hold ten seconds. Repeat on the other side.
For a simpler leg stretch, lie on the floor with one leg bent and one leg straight. Bring the straight leg up in the air so it is perpendicular to the floor. Join your hands under the thigh and bring the leg as close to your chest as you can. Repeat on the other side.
You can work on your inner thighs by squeezing a pillow between your legs. Sit on a straight chair that does not have arms or wheels with your hands resting on the sides of the chair. Put your knees on the floor. Your upper and lower legs should form a right angle. Put a pillow between your legs. Exhale as use your thighs to squeeze the pillow. Hold for one minute, then breathe normally.
If you have cellulite on the front of your thighs, try the seated leg raise. Sit as you did for the seated pillow squeeze. Exhale as you lift and straighten one knee to extend that leg. Breathe normally as you hold for 30 seconds. Inhale as you lower the leg. Repeat with the other leg.
The seated bridge strengthens the backs of your thighs and your buttocks. Sit on the front edge of your sturdy chair without wheels. Rest your feet on the floor with your legs bent at 90-degree angles. With your palms on the front edge of the chair, exhale as you lift your hips. Let your legs and arms support your body as raise your hips until your body is shaped more-or-less like a bridge. Breathe in and out and hold the position for 20 to 60 seconds.
Aerobic Exercise
Aerobic, or cardiovascular, exercises–such as swimming, walking, bicycling, using the elliptical trainer or treadmill, rowing, hockey, and squash–complement weight training and muscle strengthening exercises for cellulite removal.
What the Experts Say
While there is no sure way to get rid of cellulite, a combination of cellulite removal exercises and a healthy diet can help make the dimply skin look smoother. If you have a medical condition or take medications it is always a good idea to talk with your doctor before you start a new exercise program.