Cellulite simply refers to fat deposits under the skin. These subcutaneous fat lies within fibrous connective tissues of the thighs, hips, breasts, or the abdomen. It mostly appears on the thigh area and when it does, it gives the surface of the thigh, a puckered and dimpled appearance. This type of fatty tissue is a common problem among women especially those who are living a sedentary lifestyle. An inactive way of living, along with poor diet, poor water intake and no exercise, contributes to increase in cellulite formation. In some cases, cellulite is formed because it runs within the genes of the family (hereditary).Cellulite problems can be solved by simply doing the opposite of what caused it in the first place. Try to change your way of living from a lazy life to an active one. Eat right by adding more fiber on your diet and drink plenty of water to constantly detoxify your body. And the most of all, perform active exercises that will help erase the presence of cellulite in your system. Here are some effective workouts that will dramatically improve the appearance of cellulite-accumulated areas.
Things You'll Need
- Elevated platform or steps
- Dumbbells (4 to 5 pounds)
- Pillow/ thick bath towel
Perform long walking strides on a treadmill. Make sure to move your arms along with the motion as you stride. Do this procedure 20 to 30 minutes and relax.
Do the up-down step technique. Stand upright and place your left foot on an elevated platform. Keeping your left foot stable, carefully step up and down on the platform using your right foot. Repeat this up and down motion 15 to 20 times. Then switch the position of your legs; with the right foot being the stable limb and the left foot doing the up and down steps, 15 to 20 times.
Execute the squat. Stand upright, with feet shoulder width apart, and dumbbells on each hand. Rotate your arms inward so that your palms are facing you. Flex both your elbows, so that the dumbbells are positioned on level of the shoulders. Contract your abdomen and inhale as you bend your knees to a squat. Exhale as you bring your body back up to starting position. Make sure to keep your back straight as you perform this exercise. Do the squat 15 to 20 times and then relax.
Carry out an isolated resistance exercise for your adductor muscles (inner thigh). Prepare a pillow or a folded thick towel. Sit upright on a chair with feet flat on the floor. Securely place the pillow or towel in between your thighs. Squeeze your thighs on the pillow, hold it for 5 seconds, then release. Do this procedure 15 to 20 times and relax.
Perform resistance exercise for abductor muscles (outer thigh). Sit on a chair, with legs close together and feet flat on the floor. Keep your back straight and slightly lean forward and position your hand by placing your palms on the sides of your knees. Then gradually push the sides of your knees outward to open your thighs, while your palms are pushing inward to resist the motion of your thighs. Hold the resistance for 5 seconds and release. Repeat this procedure 15 to 20 times and relax.
Execute the leg extension exercise. Start in all fours and then flex both elbows so that your forearms are resting on the floor. Elevate your right knee as high as you can. Gradually extend the same leg so that your toes are directed at the ceiling and hold that position for 5 to 10 seconds. Then bring your right leg back down to starting position and do the same procedure on your left leg. Repeat the alternating elevation of the right and left legs 10 to 15 times and relax.
Do the side lying leg elevation. Lie on your right side with left arm placed in front of you to support your balance. Carefully bring your top leg forward and rest in on the floor. Then elevate your bottom leg as high as you can and hold it for 5 to 10 seconds and then bring it back down. Repeat this procedure 10 to 15 times and then do the same procedure on the other side.