How To Get Rid Of Cellulite
Cellulite can happen to anyone, regardless of how curvy or thin you are. Fortunately, it is possible to get rid of it. Exercise the the ultimate way to get rid of cellulite. This article will give you a sample routine you can try to bust that cellulite, as well as other exercise ideas. It will also give you some tips on what else you can do to make your cellulite-busting exercise even more effective.
Cellulite can develop on the thighs because the area naturally has more fatty tissue. Other risk factors for the development of cellulite include:
- family history
- tissue inflammation
- increased fatty tissue caused by weight gain
- loss of collagen
- poor circulation (a common issue in the legs)
- poor lymphatic drainage
- thinning epidermis (outer layer of skin)
In terms of your overall health, there’s nothing wrong with having cellulite. However, many people wish to reduce its appearance.
There are a number of home remedies and exercises that promise to do just that, but the key is to determine whether these solutions really live up to the hype.
Home remedies for cellulite
Here are some home remedies that may help reduce the appearance of cellulite.
Massage: One promising remedy is massage. This can be done at home or with the help of a professional massage therapist. Massage may reduce cellulite by improving lymphatic drainage. It can also help stretch your skin tissue. This may help stretch out cellulite dimples, too. Massage creams offer the same benefits, but the key component is the massaging process. You can’t apply a cream and expect the cellulite to go away by itself. Also, know that just one massage won’t help when it comes to cellulite. You need to repeat the process consistently to achieve and maintain your desired results.
Bioactive collagen peptides: You may already be wary of the promises that supplement manufacturers make about changing your body via quick fixes. Participants took the daily oral supplement for 6 months. Overall, there was a noted decrease in cellulite on their thighs. Improvement was seen in both women with a moderate and higher weight, but those with a moderate weight saw the most improvement. While the results are interesting, more studies are needed to back any supplement’s role in cellulite improvement.
Drink more water: Drinking water is another low-cost option that may help with cellulite. Not only does it keep you hydrated, but water helps encourage circulation and lymphatic flow.
Weight loss: Weight loss might also help some people with overweight and obesity reduce cellulite. Losing excess body fat may naturally reduce the appearance of cellulite. However, anyone at any weight can have cellulite. It’s not restricted to just those who have overweight or obesity. If you do want to lose weight or tone your muscles, you may find that a healthy diet and exercise can help reduce cellulite on your thighs. Consider some of the exercises below.
Set a realistic goal: Getting rid of fat, which is what cellulite is, will take time. It cannot happen over night. You may not even see any results during the first week or so. It will generally take about 6 weeks of regular exercise (3 to 4 times a week) before you get the results you want.
Know what does not work: The more intense an exercise is, the more effective it will be at burning fat, and thus cellulite. Therefore, slow, easy exercises will not push and stimulate your body enough to shed that extra fat.
Understand that you must target the rest of your body too: Cellulite is fat. It is difficult to get rid of fat on just one part of the body. Because of this, you may want to consider targeting other areas of your body too. This will make getting rid of cellulite even more effective.
Alter your diet to focus on natural, whole foods: Exercise can only help you so much in getting rid of cellulite. If you exercise a lot, but then snack on unhealthy, highly-processed foods, all your hard work will get undone and the fat will just come back.
Doing Routine Exercises
Know what to expect and plan to keep it up: In order to make this exercise routine effective, you will need to do it for 20 minutes, 3 days a week, for 8 weeks. Many of the exercises in this method also require the use of exercise equipment. If you are unable to buy them online or from a spots store, see if you can gain access to a gym.
Begin with a warm up: Start by doing your usual warm up routine for 2 minutes, then increase intensity for 8 minutes. Lower the intensity for 2 minutes. You are now ready to start your exercises.
Do 10 to 15 dumbbell squats: Stand with your feet shoulder-width apart. Hold a pair of dumbbells, with your palms facing inward. Bend your knees to a sitting squatting position. Keep your back straight, and don’t lean forward.
Follow the dumbbell squats with a lying hamstring stretch: Lay down on your back with your legs stretched out. Use a rope or towel to pull your leg toward your chest. Hold it for 20 seconds, then lower it. Repeat with the other leg.
Follow the lunges with a standing quadriceps stretch: Stand up straight. Grab your right ankle, and pull it back towards your butt. Hold it for 20 seconds, then let go and lower it to the ground. Repeat with your left leg.
Do 10 to 15 advanced step-ups: Stand on an aerobic step or the bottom-most step of a staircase. Hold a set of dumbbells in your hands. Start to backwards, off the step, with your right foot. Keep your left foot on the step. Just before your right foot touches the ground, straighten your left leg, then slowly lower your right foot to the ground. Repeat this 9 to 14 more times, then switch legs, and do it all over again.
Follow the advanced step-ups with a lying glute stretch: Lie down on the ground with your legs straight out in front of you. Grab your right leg behind the thigh, and pull your knee towards your chest. Hold it for 20 seconds, then lower it to the ground. Repeat for your left leg and knee.
Do 10 to 15 scissors presses: Loosely tie an exercise band around your legs, just above the knees. Lie down on your back, with your arms by your sides. Lift your legs up until they are above your hips. Spread your legs apart until the exercise band is taut and you can’t pull them apart any more. Hold this for a few seconds, then close your legs, and lower them to the ground. This counts as 1 scissors press.
Follow the scissors presses with a lying figure-four stretch: Lie down on the ground. Cross your right ankle over your left knee. Grab your left leg behind the thigh, and pull your left knee towards your chest. Hold it for 20 seconds, then lower it slowly.
Do 10 to 15 inner thigh squeezes: Lie down on the ground, on your back. Keep your arms at your sides. Bend your knees and list your legs until they form a 90 degree angle to your hips. Place an exercise ball between your knees. Keep your feet flexed. Slowly bring your knees together, squeezing your thighs against the ball as hard as you can. Hold for 3 seconds, then slowly relax your knees and lower your legs to the ground.
Follow the inner thigh squeezes with a butterfly stretch: Sit down on the ground and bring the soles of your feet together. Place your hands on top of each knee. Slowly lean forward from the hips, pressing down on the knees. Hold for 20 seconds, then straighten back up.
Doing Other Exercises
Understand that exercise has to be fast and intensive in order to be effective: Walking, swimming, and riding a bike can all be effective at busting cellulite. However, fast walking, intensive swimming, or fast cycling will be must more effective at getting rid of cellulite than a leisurely stroll or bike ride through the park.
Try walking or jogging if you don’t have a lot of equipment: Remember to keep the exercise intensive, however. A leisurely stroll through the park won’t help you shed that cellulite. Instead, try walking uphill, hiking, jogging, or running.
Go for a bike ride: If you don’t have a bike, or don’t know how to ride one, head over to your local gym and try one of the elliptical machines instead. Remember to keep your cycling fast and intensive.
Go swimming: This is great for those hot, summer days, and for people who have bad joints. Go out to your local pool and swim a few laps, or join a swimming aerobics class. Try to swim fast, with as many back to back laps as you can manage. Slow swimming will not be as effective.
Participate in cardio sports: Any fast-paced, intensive exercise is great at busting cellulite. Try to find a sport that you enjoy, that way you will go into it with more motivation.
Squats: To perform a squat; Stand with your feet shoulder-width apart. Make sure your toes are pointed forward. Lower your glutes as if you were sitting in a chair, ensuring your knees don’t go over your toes. Squeeze your glutes as you rise to the starting position, and then repeat.
Jump squats: This is a step beyond the regular squat with the added challenge of a jump at the end; Perform a regular squat. As you stand back up to the starting position, speed up slightly and jump.Try to land as softly as you can on your feet. Repeat.
Step-ups: Stand in front of a bench or sturdy exercise box. Step up on the box, one foot at a time. Step back down in the same pattern.
Glute/leg kickbacks: Get in an all-fours position in the floor. Kick one leg back behind you, engaging your glutes and upper thighs. Lower your leg and repeat on the other leg.
Side lunges: Stand tall with your feet hip-width apart. Take a wide step out to one side. Bend your knee as you push your hips back. Keep both feet flat on the floor throughout the lunge. Push off with the same leg to return to the starting position.