Many people have cellulite, which appears as small dimples on arms, thighs, hips, and the buttocks. The Mayo Clinic explains that cellulite is caused by fibrous connective cords that tether the skin to deeper structures, with fat lying in between. As the fat cells accumulate, they push up against the skin creating an uneven surface or dimpling. Losing weight and strength training are the top ways to reduce cellulite and improve the appearance of the skin.
Train Leg Muscles
The legs and buttocks are the most common area of cellulite, so it is important to tone and train this area regularly. While strength training, perform exercises that isolate large hip and leg muscles such as the gluteus complex of the buttocks, hamstrings on the back thighs, and quadriceps on the front thighs. "Shape" Magazine recommends dead lifts, squats, lunges, and side squats. Perform three sets of 15 repetitions up to three times a week. Allow a day of rest in between, so the muscles can heal properly.
Prevent Aging Muscle
As we age, muscle weakens and the fibrous tissue loses strength. This leads to an increase in cellulite with age. You can prevent this by starting a regular strength training routine on a weekly basis. The American College of Sports Medicine recommends doing eight to 10 strength training exercises and eight to 12 repetitions of each exercise twice a week to prevent muscle loss and to increase muscle mass.
Super Set
When you super set, you execute exercises without stopping. This technique will increase your heart rate and the number of calories you burn during weight training. Because you are burning more calories, this will lead to a reduction of weight and cellulite. Start by alternating between exercises for your arms and legs without rest. An example would be doing a bent-over row and then doing a squat without rest until all sets are completed.
Tone Arms
The arms are another common site for cellulite so "Shape" Magazine recommends concentrating on different upper body exercises like bent over rows, overhead press, and a chest press combo. Stick with three sets of 15 repetitions up to three times a week and allow a day of rest in between.
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