A set of effective exercises for cellulite at home

Clock Lunges

1. STARTING POSITION: standing, hands on your waist, feet shoulder-width apart.
2. Lunge forward with your RIGHT The leg should be bent at a right angle, and the left knee should almost touch the floor. Return to the starting position.
3. Lunge your right leg to the right, bending your knee. The left leg remains straight. Return to the starting position.
4. Lunge back with your RIGHT The left leg is bent at a right angle, the right knee almost touches the floor. Return to the starting position.

REPEAT the same with your left leg - lunge forward, left and back. This is one set. Do 15 more sets.

1. Clock Lunges

The most effective exercises for cellulite

Reverse Lunges : Dispel fat in the thighs and buttocks
Building muscle will help get rid of cellulite because it burns fat deposits that are stored under the skin. The top layer of skin becomes elastic and tightens. If you exercise every day or at least 3 times a week and do a set of exercises to work the muscles of the whole body, then it is possible to get rid of cellulite and excess fat, or at least reduce its appearance on the thighs, buttocks and abdomen . it will be much faster.

Good exercises to reduce cellulite can tackle sagging skin, which looks much worse than cellulite.

So, what are the best exercises to reduce cellulite? You will find a lot of advice, articles, books on the Internet and bookshelves of stores, from the Paleo diet to various training programs that promise to quickly get rid of cellulite. A large amount of information confuses the heads of people who simply want to achieve this goal with the help of simple exercises. Most of the proposed workouts and exercises aimed at combating cellulite are likely to disappoint you, as are all kinds of diets and exercise programs for weight loss. Nevertheless, they have the right to life, since a person must have a choice from a great variety in order to be able to choose the one that is right for him. Below are some of the best exercises for cellulite.

Exercises for cellulite on the butt

What exercises are best for burning cellulite on the buttocks? Mainly, these are exercises for the buttocks against cellulite to work out the lower part of the body. Home comfort and pleasant surroundings will set you in the right mood. The set of exercises is selected in such a way that you do not need additional equipment, or you can use improvised means for these purposes. The main condition for performing the exercises is to remember to tense your gluteal muscles while performing them. Here are some of the best cellulite exercises for buttocks that will remove excess fat and tone the muscles in this area.

Reverse lunges to remove cellulite on buttocks

In the process of performing the exercise for cellulite on the thighs and buttocks, the quadriceps muscle, buttocks, calves and muscles of the back of the thighs are involved.

• Starting position: standing, hands on hips.
• The left leg takes a step back, then lower to the left knee, the right knee is also bent at an angle of 90 degrees.
• The butt is tense while returning to the starting position.
• Do the same for the other leg.
• Perform 3 sets of 20 repetitions.

Plie squats with alternating calf raises

1. STARTING POSITION: Standing, legs spread wide (distance between feet approximately 90 cm), toes apart.
2. SIT down so that your thighs are almost parallel to the floor. Push yourself up and return to the starting position. Do 15 reps.
3. REPEAT the same exercise, but while squatting, place your right foot on your toes. Do 15 reps.
4. REPEAT the same exercise, but while squatting, place your left foot on your toes. Do 15 reps.

2. Plie squats with alternating calf raises

Squats with alternating leg abduction

PLACE a weighted ball or exercise ball 30 cm in front of you.

1. LIFT your right leg and place your foot on the ball. Roll the ball to the right and place your foot on the floor. Your feet should be shoulder-width apart.
2. DO A Squat: Bend your knees and lower yourself until your thighs are parallel to the floor. Push yourself up and return to the starting position.

REPEAT the same with your left leg.

NOTE: If you don't have an exercise ball, do the same exercise without one. Extend your leg forward at a right angle to your body, move it slightly to the side and place it on the floor so that your feet are shoulder-width apart.

3. Squats with alternating leg abduction

Exercises to combat cellulite

1. Wide Leg Squats

Typically, you stand with your feet shoulder-width apart, toes forward. BUT for this exercise, place your feet a little wider so that your toes are turned towards the walls: left toe - to the left wall, right toe - to the right wall. Body position and technique are the same as for regular squats. But as you rise to a standing position, squeeze your inner thighs. Try to move your buttocks inward and lift your pelvis up a little to work your inner and outer thighs.

2. Squats with a fitness ball

Stand with your feet shoulder-width apart and hold the ball above your head. Push your hips back and down with your upper body. Lower the ball at shoulder level in front of you. While you're careful to keep the ball in front of you, try to keep your knees behind your toes and your chest up. Exhale, return to a standing position and lift the ball above your head again.

3. Bridge

Lie on your back, arms loosely at your sides, legs bent at the knees. Using your heels, lift your hips up toward the ceiling. Your upper back and shoulder blades should be pressed into the mat or floor. Lower yourself back down and repeat the movement. To make the exercise more challenging, perform the lift on one leg!

4. Climber

Starting position – standing. Bend over with your hands on the ground and your feet out in a plank position. Now bring your right leg as close to your right arm as possible - like a very deep lunge. Bring your leg back and repeat with your left leg. Now move your right knee to the side and try to reach your right shoulder. After doing this movement on each side, bring your legs back and stand, returning to the starting position.

5. Lateral Leg Raise with Elastic Band

Take an elastic band and lie on your right side. Legs straight. Wrap the tape around your ankle. You lie on your right side with your legs straight, your left leg on top of your right. Using your right forearm, lift your upper body. Keeping your legs straight, lift your right leg as high as you can. Be careful not to bend your knees. Lower your leg to the starting position. Lift as many times as you can within 30 seconds. Switch to your left side and perform as many lateral leg raises with the band as you can for 30 seconds.

An active lifestyle and proper nutrition will help prevent cellulite

Osteopathic physician Dr Lionel Bissoon, author of The Cellulite Cure, believes cellulite is a relatively modern problem that began in the late 70s, partly because women have become much more sedentary. In an interview with Scientific America, he Fr.

10,000 steps a day is one of the active lifestyle strategies, especially if you lead a sedentary, office life. This is a basic requirement for optimal health, just like drinking enough water every day.

Cross lunges-curtsies and squats

PLACE a weighted ball 30cm in front of you.

1. TOUCH your left foot to the ball. Roll the ball to the right, making a cross motion with your left foot.
2. PLACE your left foot cross in front of your right to form a curtsy.
3. RISE UP, placing your left foot back on the ball. Roll the ball to the left, place your feet shoulder-width apart.
4. BEND your knees and do a squat. Stand up straight.

REPEAT the same exercise for your right leg. Roll the ball to the left and curtsy, roll to the right and do a squat. Do 15 reps.

4. Cross lunges-curtsies and squats

Exercises for cellulite on the stomach and sides

Bike

When we were children, we loved to ride a bicycle. This habit goes away with age, but it's never too late to start again. The “bicycle” exercise tones the abdominal muscles and literally smoothes out the stomach. Do this exercise and see how effective it is.

Cardio training

Cardio training involves various types of physical activity that increase your heart rate. This could be jogging, running, brisk walking, aerobics, swimming, etc. By performing such exercises daily, you can reduce the amount of fat on your stomach and sides, which over time will reduce the appearance of cellulite or completely get rid of it.

Lunges

Another effective exercise in the fight against cellulite and belly fat is lunges. Forward lunges tone your core and give your tummy definition.

Burpee

Burpee is known as the most effective exercise for burning excess calories and fat deposits throughout the body. So it's worth adding this exercise to your workout plan if you haven't already.

Diaphragmatic breathing for abdominal muscles

This is another way to reduce the appearance of cellulite and tone your belly while strengthening your core muscles. Lie on your back, bend your knees, focusing on your hands and feet, rise slightly and take a full breath in and out. Do as many repetitions as you can support your body weight on your hands and feet. The results will not take long to arrive.

Squats with dumbbells

Another exercise on this list of anti-cellulite exercises is dumbbell squats. It is aimed mainly at working the abdominal muscles, and if you do it regularly, then you won’t have to wait long for visible results.

Scissor press exercise

This is another exercise to reduce belly fat and cellulite. You can look up the exercise technique on the Internet or ask your trainer to teach you.

Leg raises

One of the simplest exercises that can help you get rid of belly and flank fat. Leg raises should be performed from a lying position, alternately lowering and raising both legs. Due to the stress on the abdominal area, fat decreases.

Running up the stairs

Instead of taking the elevator, try taking the stairs more often. If you have cellulite, then this is a great way to keep yourself in shape.

Pelvic lift

Another simple exercise is the pelvic lift. You just need to lie on your back, bend your knees, arms extended along your torso, then you need to lift your torso and one of your legs up. If it’s difficult at first, then just lift your pelvis up.

Therefore, if you are still not happy with your appearance, cellulite on your stomach and sides irritates you, then the exercises listed above will certainly help you. They are simple and can be done at home without using any special equipment. Soon you will get the figure of your dreams, make your skin beautiful and elastic as before and even better.

Squats with calf raises

1. STARTING POSITION: standing, feet shoulder-width apart. Bend your knees and squat until your thighs are parallel to the floor.
2. STRAIGHT UP, stand on your toes. Return to the starting position. Do 15 reps.

5. Squats with calf raises

Brazilian lunges

1. STARTING POSITION: standing, left leg put forward, right leg laid back and resting the toe on the BOSU machine (instead of the machine, you can use a stable chair or bench). The distance between the feet is approximately 90 cm.
2. BEND your legs to about 90 degrees to form a lunge.

RETURN to starting position. (Make sure your feet don't move.) Do 15 reps on each leg.

1. + 4. COMPLEX OPTION: When lunging, touch the floor with your hands. Returning to the starting position, raise your arms up and jump. The distance between the feet should not change.

6. Brazilian lunges

How to get rid of cellulite on the buttocks

The process of combating cellulite on the buttocks takes place in two stages.

First, you need to focus on exercises that tone your muscles and lift your butt. At the same time, the training is also aimed at increasing heart rate to get rid of excess fat.

Most of the routines below are great combinations that do both things. Therefore, you have a complete anti-cellulite training program.

Not to mention, some of them are also based on the high-intensity interval training (HIIT) method, alternating periods of exercise at a fast pace with periods of rest.

Such workouts have proven to be the best way to burn fat quickly (they are more effective than hours spent on a treadmill).

"Bridge"

1. STARTING POSITION: Lying on your back, knees bent, feet on a BOSU machine (if there is no machine, then on the floor).
2. LIFT your pelvis so that your knees, hips and chest are in line. Squeeze your gluteal muscles and continue to maintain a straight line for three seconds. Lower your pelvis and return to the starting position. Repeat 15 times.

7. “Bridge”

Types of exercise equipment to get rid of cellulite

Modern industry offers a large selection of equipment for high-quality cardio training. They differ in operating principle, size, and cost. You need to choose a simulator depending on the tasks that need to be solved, the degree of neglect of the problem, and the presence of medical contraindications to a particular type of load. Here are the characteristics of some types of devices that help in the fight against cellulite.

Electric vibration massager

Such models have recently gained popularity. They strengthen muscles, promote the breakdown of fat, and remove excess fluid and toxins from tissues without physical effort. The models are equipped with various nozzles with convexities and rollers for high-quality crimping of fibers.

To carry out the procedure, just stand on a special platform, place a vibrating belt on the problem area, and start the mechanism. Each zone should be worked daily for 3 minutes. After the session, slight redness of the skin appears. It goes away on its own within a few minutes.

The device effectively tightens the body at all stages of cellulite. However, it only serves as an aid in achieving a beautiful figure. The most effective exercises are performed on a vibration simulator as the final stage of a standard workout. Blood circulation and lymph outflow in heated muscles are significantly enhanced, which leads to normalization of metabolism.

Experts divide vibration simulators into three types:

• massagers - equipped with low-power motors (up to 88 W). They relax well and soothe muscles;
• universal (80-100 W) - designed for working on individual problem areas and modeling the silhouette;
• anti-cellulite - the most powerful (more than 100 W) allow you to achieve the greatest corrective result, intensively smooth the skin.

The type of belt installed on the machine is of great importance. There are several types of devices:

• thousand fingers (anti-cellulite) – accelerates blood flow in problem areas;
• turbo belt (roller) – tightens the dermis, eliminates sagging tissue;
• cone - strengthens vascular walls, relaxes muscles, corrects silhouette;
• double – massages the neck, back, chest. Used to warm up fibers before training and relieve fatigue after it;
• coil - smoothes the skin, affects areas poorly susceptible to massage;
• for hands – kneads hands, relaxes, relieves nervous tension.

Raising the pelvis and bending the legs for the biceps of the thigh on a fitball

1. STARTING POSITION: Lying on your back, legs extended, heels on a fitball or weighted ball.
2. LIFT your pelvis so that your feet, hips and chest are in line.
3. ROLL the ball toward you by bending your legs, then push the ball away and straighten your legs. Lower your pelvis. Repeat the exercise 15 times.

8. Raising the pelvis and bending the legs for the biceps of the thigh on a fitball

Is it possible to remove cellulite in the gym?

Exercises in the gym alone will not remove cellulite. This requires an integrated approach with diet and cosmetic procedures.

However, physical activity is an integral part of the fight against cellulite. They strengthen muscle fibers and tighten tissues. Promotes increased synthesis of testosterone, which balances the body's hormonal levels. Its violation is one of the reasons for the appearance of cellulite.

Attention: there are no special anti-cellulite exercises.

The training program is designed in such a way that the load is distributed evenly between muscle groups. This will lead to weight normalization and increased consumption of fat reserves by the body.

"Lacing"

1. STARTING POSITION: Standing, feet shoulder-width apart. Bend over and touch your toes with your hands. (It is acceptable to bend your legs a little.)
2. BEND your legs and squat down, almost touching the floor with your pelvis. The heels can be lifted off the floor.
3. LIFT your pelvis without taking your hands off your toes.
4. Squat down AGAIN, lowering your pelvis toward the floor. Take your starting position. Do 15 reps.

9. "Lace"