Cellulite is a type of fat that builds up under the skin, giving it a rough, orange peel appearance. Although this is not life-threatening, it can cause a lower self-esteem when it develops. Cellulite is hard to remove altogether, but you can do exercises to make it less noticeable. According to the Mayo Clinic, losing pounds and strengthening muscles in your legs, thighs and buttocks can improve the appearance of the dimpled skin. These muscles include the quadriceps on the front of the thighs, the hamstrings on the back of the thighs and the glutes which are your butt muscles. You can perform these exercises with free weights and several other fitness tools.
Cardiovascular Exercise
To help burn the fat in your body, perform cardiovascular exercise for 45 to 60 minutes, four to five days a week. Choose any type of cardio that you enjoy, such as power walking, indoor cycling, hiking, inline skating, stair climbing, elliptical training or kick boxing. All of these forms also involve your legs and butt.
Ball Squats
Ball squats require a stability ball, wall and a pair of dumbbells. They work your quads, hamstrings and glutes. Pin the ball against the wall at mid-back height and hold the dumbbells at your sides. After stepping forward slightly, place your feet shoulder-width apart. In a steady motion, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions.
Leg Press
Leg presses work your glutes, hamstrings and quads and they are done with a leg press machine. Sit on the seat with your back against the backrest and your feet placed shoulder-width apart on the platform. After pushing the platform up and spinning the safety latches over to the sides, lower the platform toward your body. Once your knees form 90 degree angles, push back up and repeat 10 to 12 times. When pushing the platform up, stop just short of locking out your knees.
Split Leg Lunge
The split leg lunge is done on a stability ball and it requires balance. Stand with your back to the ball, your right foot placed on top and your left leg slightly forward. Keeping your back straight and core tight, lower yourself down by bending your left knee. Once your thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, switch sides.
Stiff Leg Deadlifts
Stiff leg deadlifts require dumbbells and they work your hamstrings and glutes. Stand with your feet shoulder-width apart while holding the weights in front of your thighs with your palms facing you. Slowly bend over at the hips, lowering the dumbbells toward the floor. As you do this, push your butt backwards. Once you feel a strong contraction in your hamstrings and glutes, rise back up and repeat for 10 to 12 repetitions.
Butt Raises
Butt raises work your glutes and hamstrings and they are done on the ball. Lie on the floor with your arms at your sides and your heels propped up on the ball. While maintaining a slight bend in your knees, press into the ball and lift your hips in the air as high as possible. As you get into this position, squeeze your glutes and hamstrings forcefully. Slowly lower and repeat 10 to 12 times.
Member Comments