Nowadays, we are surrounded by an alarming number of “tried and tested” solutions that claim to permanently get rid of cellulite. Hundreds of pricey creams and procedures that cost thousands of dollars seem to be the most popular choices among women these days, but we are getting further and further away from the essence of the problem. In order to be able to successfully treat a condition, you must work from the cause and then towards the effects. So let’s take it from the beginning; after figuring out what cellulite is, you will also understand what the causes are. Above all, lack of exercise is at the top of the list. We’re sorry to inform you, ladies, but without working out you will never be able to get rid of cellulite for good. The good part is that there are quite a few exercises you can carry out to battle cellulite in the comfort of your own home or in the neighborhood. The key to success in our situation is patience, perseverance, and determination. If you can master these three elements, then exercising to combat cottage cheese thighs, buttocks or back of legs will become a pleasure. Before we get started, please take note that you must also maintain a healthy diet in order for all of your leg, thigh and bum exercises to show the best results. Now see these 10 exercises to get rid of cellulite and work it, girl!
What is Cellulite?
Cellulite is a term used to describe the formation of dimples and lumps on the skin.
Men and women can both be affected by cellulite, however, it is more common in females. This is because of the different distributions of fat, connective tissue, and muscle.
Between 80 to 90 percent of women will experience cellulite at some point in their lives.
What Causes Cellulite?
The exact cause of cellulite is currently unknown, however, it seems to be a result of an interaction between the connective tissue and the dermatological layer which lies below the surface of the layer of fat which lies just below it.
In women, the connective tissue and fat cells within this layer are arranged vertically.
If the fat cells protrude into the skin layer, this then gives the appearance of cellulite.
In men, the tissue lies in a criss-cross structure. This may explain why men are less likely to develop cellulite than women.
The following are some other factors which also appear to be linked to the development of cellulite:
Hormonal Factors and Age
Hormones are likely to play a large role in the development of cellulite. Insulin, estrogen, prolactin, noradrenaline, and thyroid hormones are all part of cellulite production.
One theory is that as women experience a decrease in estrogen as they reach menopause, blood flow to the connective tissue also decreases.
Lower circulation leads to less oxygen in the area and this results in less collagen production. Fat cells often also enlarge as estrogen levels decrease.
All of these factors combined means that fat deposits become more visible. As the fat that lies under the skin begins to protrude through the weakening connective tissue, cellulite will become apparent.
Aging also plays a role in the development of cellulite. This is because, as we grow older, our skin becomes less elastic, thinner, and much more likely to become saggy. This increase the chances of cellulite developing.
There are certain genes that are required for cellulite development. Genetic factors can be linked to a person's distribution of fat under the skin, circulation levels, and metabolism. This can, in turn, affect the chances of developing cellulite.
Dietary and Lifestyle Factors
Cellulite is not caused by any toxins, however, it has been found that a healthy lifestyle may help to reduce the risk.
People who consume too many carbohydrates, fats, and salt and too little fiber are more likely to develop larger amounts of cellulite.
It may also be more apparent in people who do not exercise, people who smoke, and people who stand or sit in the same position for long periods of time.
Wearing underwear which is fairly tight around the buttocks can limit blood flow, and this may also contribute to the development of cellulite.
Cellulite is more common among people who have excess fat, however, slim, fit people can also get cellulite. It is more likely to develop in people older than 25, but, it can also affect people who are younger, including teenagers.
Our List of 10 Exercises to Get Rid of Cellulite
1. Clockwise Lunges
If you are at least a bit familiar with the world of exercising, you probably know that lunges are very effective. When it comes to busting cellulite like there’s no tomorrow, one of the greatest lunges you can perform is the “clockwise”, “around-the-clock” or “clockwork” lunges. This exercise is performed standing up, with your feet slightly spread apart and your hands rested on your hips. Begin with your left foot and step out with a lunge and lower your body down until your left leg is at a ninety degree angle and your right knee is close to the ground. Resume the initial position and repeat with the opposite leg for about 15 times.
Even though you cannot do this in your house or directly around it, swimming is honestly one of the most fantastic exercises to get rid of cellulite and really does wonders. In addition to this, it contributes to a healthy lifestyle and allows you to combine “business” (your objective of losing weight or battling cellulite) with pleasure. You do not have to be a professional swimmer to make this possible; just make sure that you are performing swimming strokes correctly and feeling the pressure on the groups of muscles you are working on. For fast cellulite removal, focus specifically on your legs, thighs or problem area. Push through the water and your own limits!
3. Brazilian Lunges
Clockwise lunges are not the only forms of lunges that act as exercises to get rid of cellulite. Brazilian lunges are also a popular option that gets your heart pumping and that cellulite disappearing. How do you carry out Brazilian lunges? Begin by standing up with your left foot roughly three feet in front of the opposite foot. Your right foot should rest on a bench or a chair. Afterwards, you bend your knees and lower down, with your left one at a ninety degree angle and your right one close to the floor (like in the clockwise lunges). Slowly rise to the top without moving your feet from their positions. Repeat 15 times for every leg.
Another excellent outdoor activity that serves as one of the best exercises to get rid of cellulite is cycling. In addition to being very efficient, cycling is also very fun to carry out and allows you to breath in fresh air while working those leg muscles. If you are not a hard core cycler, you can begin with easy routes around the neighborhood and slowly progress into longer and more challenging ones. We recommend that you set daily or weekly goals with time or distance objectives that you want to reach. After achieving one of them, gradually make it more challenging and enjoy the personal satisfaction or reaching your goals.
5. Walking / Jogging / Running
Cardio is at the top of the list when it comes to exercises to get rid of cellulite. This form of working out is wonderful because it does not require any specialized equipment and it can be performed either in the great outdoors or inside, on a treadmill. We suggest getting out of the house for walking, jogging or running, because being outside will do you a world of good on its own. Just like in the case of cycling, beginners should start small and work their way up from there. You can begin with a brisk walk every day after work or school and slowly but surely transform it into jogging and, ultimately, running. Some of the best times to perform these exercises is early in the morning or in the evening.
Burpees are exceptional because they combine a few types of exercises for amazing results: squats, push-ups and jumps. You begin the exercise by standing with your back straight and your feet at a normal stance. You lower your body into a squat until your palms touch the floor and you are slightly leaning forward. After that, kick your feet back and assume the starting position of a push-up. After lowering your body to the ground into a correct push-up (no cheating), you return to the squat position. You end the exercise by standing up and jumping, with your hands stretched above your head. Repeat as much as you can and don’t be afraid to push yourself a little bit out of your comfort zone.
Remember when we were children and we used to have loads of fun jumping rope in the schoolyard with our friends during recess? Well jump-roping is not only an activity for children. In fact, it is so effective that it has proven to be one of the most reliable exercises to get rid of cellulite. The exceptional part about jump-roping is that you are working numerous groups of muscles in both your upper and inner body. If you find yourself easily distracted or bored or if you just do not want to repeat the same movement over and over again, you can consider looking into a jump rope workout with alternating exercises that focus upon a specific muscle area at a time. It’s probably hard to believe at first, but after ten to fifteen minutes of intense jump-roping, you will be sweating and eliminating all of those nasty toxins that contribute to cellulite production.
8. Squats with Heel Raises
This type of exercise is actually a bit inspired from ballet. The starting position for squats with heel raises is similar to that of the Brazilian Lunge (hands on your hips, about a three feet distance between your feet), but make sure that you point your toes outwards. Then you slowly lower your body into a plie right to the moment when your thighs become parallel to the ground. After that, push your body back up to the initial position. Do this exercise for fifteen times and then add a right heel raise while lowering down and repeat for another fifteen reps. Change with your left heel for another fifteen and feel your body in action more than ever!
9. Thigh Chairs
Another simple yet great exercise for saying sayonara to cellulite is the thigh chair. Stand close to a wall with your back straight and your legs roughly ten inches in front of the wall. Spread your legs until they are approximately at a shoulder distance from one another and press your back against the wall. Slowly slide your back down the wall until you reach about a ninety degree angle (or as close as you can handle at the beginning), as if you were sitting on an invisible chair. You might need to press your palms against the wall in order to hold the position, and do so for around thirty seconds to two minutes, depending on your possibilities. If you find it difficult at first, start with thirty seconds for each thigh chair and add ten to fifteen seconds for each rep until you reach 120 seconds.
10. Pony Kicks
Our final and one of our most favorite exercises is the pony kick. Get down on the ground on all fours, with your forearms pressed against the floor and your shins and knees as much as you can. Allow your back and neck to rest in a comfortable position, while your body leans toward the front a little. Gradually raise your right thigh until you reach an approximate forty-five degree angle, while keeping your heel up and your knee bent. Hold that for roughly 5 seconds and then slowly lower your leg to the initial position. Repeat for about five times for one leg and then switch to the other.