When it comes to the non-life threatening form of stored fat called cellulite, it is really hard to remove completely. What you can do, however, is make it less noticeable by doing exercises that tone your muscles. If it is your back legs that are your problem, you should focus on your hamstrings.
Cardio Training
Cellulite is nothing more than trapped fat underneath the skin. Any time you want to reduce fat, cardio needs to be done. Perform any type of cardio that involves a backward swing of your upper legs, such as running, elliptical training, rowing and indoor cycling. Aim for 60 to 90 minutes of cardio and do it at least three days a week.
Lunges
Lunges work your hamstrings and also your quadriceps, which are located on the front of your thighs. Stand with your feet hip-width apart and hold dumbbells at your sides. After stepping forward with your right foot, bend both knees to lower your body toward the floor. Once your right thigh forms a 90-degree angle and your left knee is an inch above the floor, stand and bring your foot back to the starting point. After pausing briefly, repeat the lunge with your left leg. Continue to alternate back and forth until you've done 10 to 12 reps with each leg.
Step-ups
Step-ups work your hamstrings with the help of a bench. Stand behind the bench with your feet together and dumbbells held at your sides. After placing your right foot on the bench, press down and lift your body in the air. When doing this, raise your left leg in front of your body until your thigh parallels the floor. Slowly lower yourself back onto your left foot and repeat. Once you've done 10 to 12 reps, switch legs.
Stiff Leg Deadlifts
Stiff leg deadlifts work your hamstrings and lower back muscles. You can use a set of dumbbells to do these. Stand with your feet shoulder-width apart while holding the weights in front of your thighs with your palms facing you. Keeping your core tight, bend at the hips and lower the dumbbells toward the floor. As you do this, push your butt backward. Once you feel a strong contraction in your hamstrings, stand up and repeat 10 to 12 times.
Leg Curls
Leg curls work your hamstrings and calf muscles and they are done on a leg curl machine. Lay face-down on the padded bench, anchor your lower back legs under the padded lever arm and grasp the handles on the bottom of the machine with your hands. Keeping your hips down on the bench, lift the lever arm by bending your knees. Once your heels are by your butt, squeeze your hamstrings. Slowly lower the arm and repeat for 10 to 12 repetitions.
Cable Kickbacks
Cable kickbacks work your hamstrings with the aid of an ankle cuff. Attach the cuff to your lower left leg and set the machine to a low setting on one side of the cable machine. The cuff should be right above your ankle and you should be facing the weight stack. In a steady motion, lift your left foot and push your leg back behind your body approximately 12 inches. Slowly lower and repeat. After doing 10 to 12 reps, switch sides.
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