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5 exercises that will make cellulite disappear

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fitness, lifestyle, editor’s choice
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5 exercises that will make cellulite disappear

The contents

  • Attacks
  • The rise of the pelvis
  • Leg swings from the prone position
  • Squats
  • “Bicycle” cellulite

Cellulite is or was at 85-90% of women on the planet, regardless of their age, weight, skin color and other features. This means that almost every woman knows how hard it is to get rid of “orange peel”. To combat the cosmetic defect is not yet invented a magic pill or miracle cream that resolves the problem for a day. But no need to panic! To prepare for beach season it is necessary to develop a set of methods for the correction of aesthetic imperfections. First and foremost is to include in the training program, the most effective exercises against cellulite.


The best results in the fight against cellulite provide exercises actively involve in the work of the lower part of the body. These include lunges in all variations. This type of load well load muscles of feet and buttocks. Lunges can be performed with dumbbells, barbells and other equipment or without weights. Exercise is quite physiological as it mimics walking. Finally, it is less dangerous for your back than squats.

To defeat cellulite, you can master all kinds of attacks. Especially effective in work on problem areas of the Bulgarian lunges:

  • Place the rear leg on a support — step platform, bench, chair. To build on it with the toe of the foot. The body weight should fall on that leg.
  • On the inhale, lower the knee of the supporting leg to the floor so that the thigh and calf of both legs formed a straight angle.
  • To adjust the position of the front foot to balance, moving it forward or backward.
  • Locked in position for a few seconds, return to starting position on exhale. Repeat with the other leg.
  • The rise of the pelvis

    Lift the pelvis from the prone position or the gluteal bridge — is simple to perform the exercise. It does not load the spine, but is working fine lower part of the body. It is best to use the raising of the pelvis in combination with other exercises for thighs and buttocks because this type of load relates to insulating. To complicate the exercise, you can use any weights, place your feet on an exercise ball, hold between kicking the ball, etc.

    The simplest variation of the elevations of the pelvis:

  • Lie down on the Mat, arms placed at your sides, knees bent. Feet can be placed on the width of the hips.
  • To raise the pelvis to the formation of the straight line of the body with hips. The emphasis should fall on the heel.
  • Clench at the top, locked in position for a few seconds.
  • To go down slowly, not making any sharp movements, on the breath.
  • Leg swings from the prone position

    Leg swings or gluteal Mahi also apply to isolation exercises. They are perfectly load the gluteal muscles. Moreover, the degree of stress on the targeted muscles easily varied by changing the weight, foot position, etc. it is best to use the leg swings at the end of the workout to “finish off” the problem area. Exercise can be combined with the same squats, lunges. Gluteal Mahi are several variations in the crossover, standing, side-lying, side, on all fours and not only.

    You can begin mastering the varieties of exercises with swings from the position on the knees:

  • To focus on your palms and knee joints. In the initial position should not be a strong deflection of the lower back.
  • To raise the working leg up, keeping it bent at the knee joint.
  • At the top straighten the leg to return to starting position.
  • Throughout the exercises it is necessary to look ahead, not lifting his head to reduce neck strain.
  • Fact!

    By itself, physical activity does not destroy the cellulite. But active exercises help burn fat and increase muscle mass, and also to accelerate blood circulation. Through such action exercises the cellulite seem less noticeable. And that “orange peel” effect has virtually disappeared, in addition to fitness needs to reconsider the power, to remove from it all unnecessary, consumed daily lot of pure water and not to forget about cosmetic procedures.


    Squats are the Foundation of the beautiful buttocks and a powerful weapon against cellulite. Like attacks, there are many varieties of exercises. The easier it is to find the optimal type of load to eliminate “orange peel”! It is important to understand that all squats with weights should be performed under the supervision of a trainer to avoid errors in the technique.

    To reduce the appearance of cellulite you can use as the basis for squats “sumo”. They are well working on inner thighs:

  • To take up the dumbbells, place them in front of you at chest level, to maintain that position throughout the exercise.
  • Place the feet approximately shoulder width apart or slightly wider, socks deploy at 45 degrees.
  • Sit down for a breath, leaning forward slightly, parallel to the floor. Your knees should not go beyond the line of the heels.
  • To return to the starting position, making the exhale.
  • “Bicycle” cellulite

    Familiar to everyone still on the school lessons of physical education exercise also copes with cellulite. For “Bicycle” does not require inventory. But if you want you can get fitness bands, dumbbells, kettlebell or other weight. For exercise you need to lie down on a Mat, put your hands along your body or place them behind your head. Bending at the knees, you need to tear them away from the floor, slightly lift your pelvis. Then start to simulate the Cycling, slowly bending and unbending legs. You can make twisting to give the load to the abdominal muscles.


    According to statistics of the world health organization, in 25% of cases, cellulite appears in women during menopause. 20% — during pregnancy and after it, 12% — during puberty.

    Expert commentary

    Vera Ivanova, personal fitness trainer, sports nutritionist

    Cellulite is one of the most unpleasant cosmetic problems, which often turn to a fitness coach. The most common habitat of the so-called “orange peel” is the thighs, buttocks, stomach and arms. It is in these zones in women is usually deposited excess fat. Often unsightly bumps and irregularities appear in the process of losing weight when the amount of subcutaneous fatty tissue begins to noticeably decrease. And even very tiny girls often complain about sagging skin in problem areas.

    Cellulite may seem a local issue, so many are trying to get rid of it exercises for spot study of muscles of hips, buttocks, abdomen and other areas where there is “orange peel”. Flexion and extension of the legs in the gym, squats and lunges, swings and abduction of the hips, twisting crunches, push-UPS — you can do any exercises that cause you to work muscles in problem areas. Usually all exercises are performed with a large number of repetitions with low weight resistance, until the burning sensation in the muscles. It is believed that burning promotes fat burning in the study area, and hence reduction of cellulite.

    How does it work? Strength exercises with lots of reps cause an increased blood flow to muscles (to neutralize the formed in the result of lactic acid). Improves blood circulation and nutrition of the surrounding tissues. During exercise also increases body temperature and actively excreted liquid. Visually cellulite bumps can be reduced, because fat cells hold a lot of water. And if you connect to training massage problem areas, the effect may be even more pronounced.

    However, cellulite is not really a local problem. To fight effectively, you need to understand the reasons for its formation. Adipose tissue accumulates the products of decomposition of substances (including toxic) and interstitial fluid. And eliminate excess occurs via the lymph. The cellulite formation is almost always associated with impaired circulation of lymph in the subcutaneous adipose tissue.

    This implies that you first need to improve the lymph flow. The movement of lymph takes place from the periphery (limbs) to the center (heart). Actively Contracting muscles contribute to the backflow of lymph. The muscles of the foot and lower leg play a most important role. Therefore, they should be given special attention and regularly to train. The pressure required for movement of lymph through the vessels creates contraction and relaxation of the diaphragm. The diaphragm can also be trained!

    Training the diaphragm is the breathing exercises. Correct diaphragmatic breathing is a deep breath uniformly “fill” the entire abdominal cavity and chest. And active exhalation, which involved the pelvic floor muscles and the abdominal muscles. If you breathe correctly, ribs should actively move to the sides, expanding your chest to breath.

    Exercises for the feet include bending and straightening of the foot, rotating it inwards and outwards, and various upgrades to the socks, the activation of the arch of the foot, flexion and extension of the fingers.

    Healthy eating and drinking regime will also help to reduce the swelling of tissues and get rid of cellulite. A few simple tips:

    • You should try to eat only natural products.
    • To reduce the consumption of salt, smoked meats and preservatives.
    • To unsubscribe from TRANS fats (margarine, confectionery fats, various sauces).
    • Drink plenty of fluids during the day (about 30 ml per 1 kg of body weight).

    Expert commentary

    Anastasia Simonova, coach, expert on nutrition, winner of bodybuilding competitions in the category Wellness Fitness

    In order to be able to say goodbye to cellulite you need to combine specialized training with an external impact, and correct drinking regime:

    • Be sure to drink at least two liters of water a day. Not juice, soda or coffee, and water. Spread this intake evenly throughout the day. This is a necessary condition, it should not be disregarded, otherwise other efforts will not be effective.
    • Training should consist of strength and cardio. Start with 20-30 minutes on the treadmill and continue your workout with squats or any variation of lunges. Gluteal leg swings and Romanian deadlifts too perfect.
    • Well will contribute to the fight against cellulite a special massage and a daily douche.

    By following these simple recommendations, you will be able to see positive changes within a week.

    Expert commentary

    Alexander Filimonov, a doctor-nutritionist

    To date, the solution to rid the cellulite in the weaker sex actively inflated by the media, social networks, pseudo-experts in the field of weight loss, sellers of special equipment and “magic pills”. But what really solve the problem? Is it possible to get rid of lipodystrophy (a terrible word that doctors use) once and for all?

    You should first understand what constitutes this process. The appearance of cellulite occurs for a number of reasons: eating disorder (for those with a sweet tooth), a sedentary lifestyle and loss of muscle tone, loss of skin elasticity. If we consider the subcutaneous fat, you will notice increased fat cells, a large quantity of water, and stretched interlobular septum, and all of which affects the appearance of tubercles on the body. Accordingly, the first paragraph in the fight against this imperfection is compliance with dietary measures.

    Creating the deficit of calories, exclusion from the diet of simple carbohydrates (flour and sweet), add a large amount of fiber in the form of vegetables, and easily digested proteins. Weight loss through proper nutrition — the first step to getting rid of the adverse events. Another important factor are training with which we will be creating a calorie deficit, as spending energy and give the muscles by training them, creating an elastic form. Excess weight is deposited there, where weak muscles. The feature of training is the alternating strength exercises with interval cardio training.

    Many have a misconception about the benefits of massage as an effective remedy for getting rid of the drawback. Just think, by acting on muscle and fat from the outside, the therapist tries to bring your body in tone, and in some magical way to force fat to disappear. If you don’t do any muscle work, which allows to conclude that during the massage the therapist is losing weight itself. Of course, the massage creates a cosmetic effect, giving elasticity to the skin, but no more. We only straighten fatty tissue and skin, removing excess liquid, but the fat cell and in it the fat will not disappear. It is logical to assume that any kind of wraps are useless to combat the “orange peel”, as acting mechanically from the outside on the muscles at rest, it is impossible to influence complex biochemical processes in the body. Beauty, health and freshness of the skin — the main purpose of such cosmetic measures.

    What foods to eat to avoid cellulite:

    • Meat (lean beef, Turkey fillet, rabbit, chicken breast fillet).
    • Lean fish: hake, pink salmon, chum salmon, cod, Pollock, perch, pangasius, tilapia, cod, tuna.
    • Seafood, squid and shrimp.
    • Cheese (Adyghe).
    • Avocado.
    • Apple.
    • Nuts.
    • The only fresh vegetables: salads, cucumber, celery, zucchini (grilled), cabbage, spinach, onions, tomatoes, peppers.
    • Eggs with the yolk, not more than two per day.
    • Brussels sprout and cauliflower, and broccoli.

    Expert commentary

    Elena Cullen, psychologist, expert in psychology of weight loss, consultant for nutritional support and healthy lifestyle

    Cellulite is a term that can be described as a medical illness in the form of inflammation of adipose tissue and a cosmetic defect, which often occurs in the buttocks and thighs, making the skin resembles the peel of citrus. Also, the defect may appear in the arms and abdomen, accompanied with laxity and looseness of the skin.

    In any case, when you have cellulite, it says malnutrition fatty tissue impacted by extra weight, stress, bad habits, and excess in the diet of foods with a high glycemic index. To reduce the appearance of “orange peel”, it is necessary to result weight in norm, and to improve blood circulation and lymph flow. This can be done efficiently if you incorporate fitness into your life. It will help to remove excess liquid and to saturate the cells with oxygen. The result leaves puffiness, strengthens connective tissue, improves tone of the skin that outwardly manifested in a reduction of the tuberosity of the body.

    At home the best exercise for getting rid of bumps on the body can be called squats with an elastic band. They do not require special equipment, allow you to adjust the load on the joints due to the depth of the squat and resistance of rubber. A combination of static and dynamic activity allows to reduce time of training on the problem area for 10-15 minutes a day. It is recommended to perform 2-3 sets of 20-25 repetitions, with an interval for rest to 60 seconds.

    In the hall to get rid of a lack of recommended squats or neck. When you run the feet are placed shoulder-width apart, feet parallel to each other. Weighting is placed on the trapeze, the press is strained, the spine straight and bend at the waist, gaze directed in front of him and slightly up. For women it is important to squat deep to use the gluteal muscle, it is necessary to ensure that the knees never go beyond the level of socks when lifting fully straighten legs. Is to harmonize the load with the trainer and put him technique not to harm your health. In the absence of contraindications fit jumping rope, running, climbing stairs or step aerobics. These exercises should be performed in sneakers of good quality.

    To improve the result, you can combine exercise and wraps, during which problem areas are closed with cling film. Under the film caused a mixture of any of unrefined vegetable oil, mixed in proportion with lemon juice 1:1. The lesson should last no more than 20 minutes, followed by a shower. Can be repeated 1-2 times a week if there is no allergic reaction.

    You need to remember that a decrease in the manifestations of the defect is a complex task, so, in addition to the gym, should reconsider their diet and reduce the amount of foods quickly increase sugar level in the blood.

    Uses photographs Shutterstock

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