It will happen to almost all of us. Women that is. The dreaded cosmetic condition that we are cursed with.
One day, you will put on your shorts or a cute over the knee dress, look in the mirror and cower back in horror at the site of dimples on your legs. But don’t feel too bad, you are not alone. Research has shown that 85-90% of women get cellulite eventually…
I’ve got some good news and some, well, not so good news. Research suggests that certain exercises may help reduce cellulite for some people but exercise does not guarantee cellulite reduction.
Cellulite is a fat deposit beneath the skin. It causes lumpy, dimpled flesh on thighs, hips, butt and belly, otherwise known as orange peel syndrome.
While cellulite usually develops around the stomach, thighs, and butt, it can also sometimes form on the arms.
Cellulite does not damage a person’s health, but some people may wish to make it less prominent for aesthetic reasons.
There are a number of reasons why cellulite starts to appear, including: genetics, age, weight gain, hormone imbalance, poor circulation, and thinning skin. Your cellulite may be the result of a combination of triggers, making it difficult to pinpoint the root cause in the first place.
Have no fear! Weight loss and exercise can help improve the appearance of cellulite. Try these 5 simple exercises to start toning those beautiful legs today.
CARDIO
CARDIO
Cardiovascular exercise is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply.
Some common Cardio (aerobic) exercises include:
Swimming is an excellent choice if you have joint issues or if you are considered morbidly obese.
Walking is a great option if you are just starting an exercise routine. Leslie Sansone has some awesome walking videos on Youtube if you are unable to walk outside.
GLUTE BRIDGE
Glute bridges work your glutes without putting too much pressure on your lower back. This is a great exercise for people who are unable to squat due to back, hip, or knee pain. It’s also one of the easiest cellulite reduction exercises that you can do.
Follow these steps to perform glute bridges:
- Lie on the floor with the knees bent, the shins vertical, and the arms at the side with the palms of both hands facing the floor.
- Push through the heels to raise the hips off the ground, forming a straight line from the upper back to the knees.
- Briefly pause in this position while engaging the core.
- Return to the starting position.
- Perform 3 sets of 15–20 reps, resting for 1 minute between sets.
The bridge is great for your glutes and hamstrings, glute bridges target both your thighs and butt equally.
SIDE LEG LIFTS
Does your cellulite gather around your outer thighs? Then you need side leg lifts!
Lie on your side on a flat surface, set your elbow down and support your head with the same hand. Raise your outer leg up as far as it will go, making sure your legs are straight at all times (pointing your toes can help!). Slowly lower back down, and repeat as many times as you can before switching sides.
STAIR CLIMB
Stair climbing works all the muscle areas that tend to get hit with the greatest amounts of cellulite. It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy. This is an exercise that can be done at home, at the mall, at a stadium, on a stair climber at the gym. It’s as simple as walking or jogging up and down the stairs.
LATERAL LUNGE
The lateral lunge, or side lunge, strengthens the gluteus, quads, and hamstrings and it can be performed with or without dumbbells. Unlike standard lunges forward and backward, side lunges also involve muscles of the inner thigh. Score!!
These are the steps to perform lateral lunges:
- Stand with the feet shoulder-width apart and the arms to the side.
- Step to the side with the right leg, keeping the left leg straight, and bend the right knee to lower into a squat position on the right side.
- Keep the chest up to maintain balance.
- Push back up with the right leg to return to the starting position.
- Perform 12 reps on each side.
You do not need to go overboard and stress yourself out trying to do all the things at once. Pick an exercise or two and incorporate them into your week. Consistency is key. Whatever exercises you choose, make sure to rotate them into your daily routine. Spend about 5-10 minutes a day doing your favorite leg toning exercises and you will see a difference. You’ve got this girl!!
