Exercise Routine to Target Cellulite

A woman's thigh

There are no truly effective treatments for cellulite.“ Mathew M Avram, 2004.

We have started with this quote from Mathew Avram as it is important to know that currently there are still no known cures or effective treatments for reducing cellulite. However, one method that some people have claimed to help to reduce the visual appearance of cellulite is exercise. By exercising you reduce fat (a possible contributing factor for developing cellulite) and tighten the skin and muscles to help make the skin stronger and more elastic.

Cellulite affects around 9/10 women – you are certainly not alone in trying to reduce cellulite!

Step 1 – Cardio Exercises

A health diet can help you prevent cellulite, but it will not get rid of it. The only way you can remove cellulite and have a smooth bum, tummy and thighs is by exercising regularly!

Exercise will not only help you to remove cellulite, but it will also help you to lose some inches on the waist and hip area and get you toned, fit and slimmer.

The more you sweat better results you will get! When you exercise your body circulation speeds up and increases the levels of oxygen in your blood. This stimulates the lymphatic system to work and dispose of internal body waste more effectively, helping to break down the fatty deposits that can cause cellulite.

Exercise regime targeted to fight cellulite

Go running – To help the body to remove cellulite you have to do some cardiovascular exercise to boost the circulation. So, you can do a 20 minutes session of intensive running on a treadmill three times a week. Start the session according to your fitness and increase the intensity of the running time as you get fitter. If you can talk comfortably while exercising you are pacing yourself correctly. At the end of each session do a quick sprint for the last couple of minutes until talking becomes difficult.

Aerobic exercise – Start a cardiovascular activity that you enjoy such as running (as above), dancing, skipping, cycling or brisk walking. The idea is to improve your cardiovascular fitness, helping the body to tackle cellulite.

Aerobic workouts

Choose a workout that you like and go for it. Some breath-taking exercises include:

  • Kick Boxing: This exercise is great to shape the bum and burn some calories.
  • Cross Trainer: Go for a 3 to 5 percent incline to really work on the bum and legs and switch direction every 5 min if you can to work the muscles all around.
  • Power Yoga: If you are into yoga, practice the Sun Salutation, as this will keep you moving and help your body to detox, which also helps to improve bumpy skin due to cellulite. Also try poses such as the warrior and the chair to work your thighs.

Step 2 – Dynamic Exercise Routine

After each 20 minutes cardiovascular session, start a five minutes exercise routine workout with 10 to 20 repetitions each, as follows:

Shrinking Squat – Stand with your feet hip-width apart, hold a 5lbs weight on each hand, toes pointing forward. Bend your knees down into a squat position, keeping the body weight on your heels, leaning forward slightly and keeping the back straight. As you straighten the legs and stand up from the squat, lift one foot and extend one leg at a time sideways in a slow movement, tensing your bum muscles as you do it.

Dead Lift – Stand with your knees slightly bent and feet hip width apart. Hold a 5lbs weight in each hand, clutch the tummy muscles in and lean forward hanging down the arms by the outer thighs, rolling the shoulders back and bending from the hips. Stand back up again in a slow movement.

Side Lunge – Stand upright, bend the elbows and hold the weights pulled in against the chest. Bend the right knee and take a long step straight out to the side with the left leg, toes turned out. Pressing the hip back and leaning forward slightly, lunging down to the right.

Pelvic Tilt – Lie down on your back, bend the knees creating a 90 degree angle to the floor. Keep the arms straight by your sides, palms facing down and touching the floor. Tilt the pelvis up and raise the hips, then open the left thigh out to the side, with a step movement bring the knee back in line with the hip, repeat with the other leg.

Stepping – Stand behind a low bench or step, position the right foot flat on the step, keeping the hand by the sides. Clutch the right bum and stand up onto the step. As you go up lift your left leg out to the side with a slow and controlled movement. Return to the initial position and switch sides after completing a set.

These five exercises should be performed with a slow and controlled movement to work the muscles correctly. In case you don’t have 5lbs hand weights, you can use two half-litre bottles of water.

References and web resources

  • “Cellulite: a review of its physiology and treatment” by Mathew M Avram. Journal of Cosmetic and Laser Therapy 2004, Vol. 6, No. 4 , Pages 181-185 (doi:10.1080/14764170410003057) Abstract.
  • “Cellulite Treatment: A Myth or Reality: A Prospective Randomized, Controlled Trial of Two Therapies, Endermologie and Aminophylline Cream” by Collis N, Elliot LA, Sharpe C, Sharpe DT. Plastic & Reconstructive Surgery: September 1999 – Volume 104 – Issue 4 – pp 1115-1117 Abstract: www.ncbi.nlm.nih.gov/pubmed/10654755
  • Thin thighs in 30 days” by Mandy Franis. Mail Online. Accessed Oct 2011.

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