Before coming down to the exercises that would assist in cellulite reduction, you need to first know what cellulite actually is and how is it caused. Usually common among women, cellulite is a condition wherein the skin of the lower limbs, abdomen and pelvic region becomes dimpled. This usually happens, when females reach the age of puberty. Cellulite is mainly caused due to the swelling of sub dermal fat cells, which push around the connective tissues, causing the skin to dimple or pucker and look lumpy. There are numerous factors that lead to cellulite formation, a few of which are hormones, diet, lifestyle and so on. Talking about cellulite reduction, the market is virtually flooded with creams, lotions and injections. However, the best way to reduce cellulite would be by indulging in regular exercise. Exercise would not only help in reduction of cellulite, but also keep your muscles healthy and strong. In the following lines, we have provided useful cellulite removal exercises, to help you get rid of the excess fat, thereby toning the skin.
Cellulite Removal Exercises
Also called chair sits, squats comprise of standing with feet kept apart at about hips' width. Gazing forward, lift your shoulders up back and around, while sticking your chest out. Your abdominal muscles should be gently contracted into your straight spine. Bend your knees and lower the body, as if you are about to sit on a chair. Make sure that the weight of your body lies on the heels. The position should be such that your knees do not go past your toes. At the count of four, return to the original position. At the time of lowering and lifting your body, make sure you perform it as slowly as possible. This would strengthen the muscles. In case you are a beginner, five times for one set and three sets would be a good start.
A variation of squat, chair sit is performed by standing in front of the chair and slowly lowering oneself, as though you are about to sit on the chair. The main idea behind doing this exercise would be to go as low as possible without touching the chair. Hold the position for sometime before getting back to the normal position. This would help you know what a squat is and how does it feel like doing it.
There is another variation of the chair sit exercise which involves standing/ leaning against a wall with your feet in front of you. You need to lower yourself, until your body curves in the shape of a chair/ sitting position. Make sure that the legs are at 90o angle, with arms lying at the side and the back straight up. Hold the position for about 60 seconds before lifting the body up. Repeating the process for five times would be a good start.
Spread out your legs, making both your feet lie at a distance from each other. Now, lift the back heel, planting all your weight into the ball of the back foot. Counting four, gently let both knees bend, be careful not to let your front knee go past your toes. After counting four, get back to the starting position and contract the muscles in your backside and hamstrings. This is sure to act favorably and reduce cellulite deposition. At the time of doing this exercise, make sure you keep your torso straight up and down. Do not pitch forward as you perform lunge.
The main ideal behind Isometric exercise is that the muscle contracts, without going through a range of motions. At the time of standing, contract the backside hips and thighs. This is wherein there is a large deposit of cellulite. Shift the pelvis slightly forward with your abdominals tightened in towards your lower back and hold the position for about 30 seconds. Now, shift the pelvis back, sticking your backside out. Make sure you contract all of the above muscles and hold for 30 seconds. The last step would be to spread the legs at shoulder width and lower the body, as if you are about to sit down. Remain in this position for 30 seconds, before relieving yourself back to normal.
Super Duper Toner
For this exercise, you need to lay down flat with your arms spread out to the sides. Place your feet on the chair and try lifting your whole body up from, below the shoulders. The position should be such that the head and neck would be on the floor and the rest of the body in the form of a diagonal plank. Make sure that the weight of the body is borne by your lower body rather than your arms. Now, slowly lift one leg up at the count of 10 seconds. The same goes when you place the leg back onto the chair i.e. count 10 seconds while placing them down. Repeat the process using the other leg. Make sure your abdominals are contracted while you are doing this.