Cellulite is an embarrassing and aggravating problem for many women and some men. It can stop them from wanting to wear shorts or going to the beach. In addition to this it is a very difficult to get rid of. It normally sticks stubbornly to the thighs and buttocks.
There are a number of factors that contribute to these pockets of fat under the skin appearing as bumps and lumps that include bad diet, lack of physical activity, bad circulation and genetics.
Can Anything Be Done?
Although there is much debate about whether you can ever get rid of it, there appears to be ways to reduce the appearance that don’t involve expensive invasive procedures. The most common ways talked about are cellulite creams, proper diet and exercise. It is by combining all these 3 methods that you are likely to see a reduction in a relatively cheap and natural way.
Unfortunately, even the most vigorous exercise plan will not banish cellulite from your skin overnight. It will take time, effort and perseverance but it can happen as discussed in an article on Prevention.com where Rachel Nichols discusses how an exercise regime helped eliminate the appearance of cellulite on her buttocks.
5 Effective Exercises
The exercises here need to be part of a full overall plan for fitness and health to get best results:
Cardio exercise – this includes skipping, brisk walking, hill walking, jogging, cycling, swimming and skating etc. It is recommended you do these for half an hour for 3 – 5 times a week by experts. They are important for your overall health and help to improve blood circulation and to burn fat and carbs that otherwise might add to the fat pockets under the skin.
Weighted Plie Squats. To do this you need one dumbbell. Start in a wide stance with toes and knees pointing out with the dumbbell held in front of you in by your chest. Drop down and keep the knees over your feet down and then push back up. You don’t want to go past the point where your buttocks are lower than your knees.
Weighted Reverse Lunge. This exercise needs two dumbbells. You start in a standing position with a dumbbell in each hand with arms extended next to your side and the palm of the hands facing inwards. Step back with the left leg and lower yourself until you right knee is at 90 degrees. Push back up and return to standing position. Repeat the exercise with the right leg.
Dumbbell Step Down. This needs two dumbbells and a step. Start by standing on the step and with a dumbbell in each hand at your sides with palms facing in. Step backwards off the step leading with your left food and just before it touches the floor step back onto the step. Repeat with the other leg.
Invisible Chair Exercise. Start by standing about a foot a way from a wall with feet straight ahead and with your back leaning on the wall. Slide your back down the wall until your knees are at 90 degrees and hold this position for as long as you can working up to two minutes as you become stronger.
Please also watch the video below for a demonstration of some additional exercises to try – squat kickback, plie sweep, pass through lunge,curtsey and kick, bridge, ham curl, straight leg and mule kick.
Start with the number of repetitions you are comfortable with, you don’t have to go over the top when you start, the important thing is to get started, so begin with something you can achieve and can be consistent with each week and build from there.
To get the most from these exercises you will need to stay consistent over a period of up to 6 – 8 weeks to start to see some improvement. It may take up to a year or longer for cellulite to be no longer be seen.
To persist over this time it is important to make your exercise a routine a habit where they will become something you just do, like brushing your teeth each morning after you get up.
To help in this use a technique of athletes by visualizing how good yourself completing the exercises and imagine how good you’ll feel when completed. Also, start off small and may be only do one repetition to start with and then steadily build up the number(it may take longer than 6 weeks to see results). This will help to turn the exercise into a habit and help you become the type of person who can become healthier person who can see the same results that people experience in reducing the appearance of cellulite.
One thing many people do when looking into any issue, not just cellulite, they spend a lot of time gathering information.But the way to move forward using exercise for cellulite is to try some of the beneficial exercises and then it is highly likely you’ll find you are at least healthier and fitter compared with just gathering facts. You can change and try new things while you move forward to becoming a healthier person who is strong, lean, toned, healthy and giving yourself the best chance at reducing cellulite.
The really frustrating thing can be that you can see an improvement in your overall health and fitness but still see cellulite persisting. These trouble spots will often be the last bit of fat to “fade away”. It is a bit like with guys, that although they may lose most of their fat they still can’t see their abs.
Many people talk about how a combination of exercise and healthy diet have achieved a reduction in their cellulite. But even if this is not the result you experience you should be more healthy, stronger and look better as a result of this – which is probably more important to your long term well-being than getting rid of cellulite.