According to the National Institutes of Health, cellulite is fat that is deposited in pockets just below the surface of the skin. When it appears, the skin takes on a dimpled appearance that can cause feelings of self-consciousness. If you currently have cellulite on the back of your thighs, exercises can be done to help reduce its appearance. The muscles you need to target are the hamstrings.
The only way to truly get rid of fat on your body is through cardiovascular training. Perform any type of cardio that involves contractions of your hamstrings, such as stair climbing, biking, running, rowing and swimming. Try to accumulate at least 45 minutes of cardio four to five days a week.
Cable kickbacks work your hamstrings and glutes and they are performed with an ankle strap and cable machine. Fasten the strap to your lower right leg, clip it to a low setting on one side of the machine and face the weight stack. Keeping your leg straight, push back and lift your leg in the air by contracting your hamstrings. Slowly lower your leg, repeat for 10 to 12 reps and switch sides.
Leg curls work your hamstrings two different ways--with a machine or with a stability ball. To do stability ball hamstring curls, lie on your back, place the back of your lower legs on the ball and lift your hips in the air. Steadily roll the ball toward your butt by contracting your hamstring muscles, then roll it back out. To use a leg curl machine, lie face-down on the bench, place your lower legs under the padded lever arm and grasp the support handles. In a steady motion, raise the arm up by contracting your hamstrings and slowly lower it back down. When you raise it up, try to touch your heels to your butt. With both exercises, perform 10 to 12 repetitions.
Lunges work your hamstrings and quads, and they can be done with a barbell placed across the top of your shoulders or dumbbells held at your sides. The execution is the same either way. Step forward with your right foot, lower yourself down by bending your knees and stop when your right thigh parallels the floor and left knee is an inch above. Slowly bring your feet back together and repeat with your left leg leading. Alternate back and forth for 10 to 12 repetitions.
Good mornings work the hamstrings, butt and lower back muscles simultaneously and they are done with a barbell held across the shoulders. Stand with your feet shoulder-width apart, your back straight and knees slightly bent. Slowly bend forward and push your butt backwards. Once you feel a strong contraction in your hamstrings, stand up and repeat 10 to 12 times. Do not use a lot of weight with this exercise..