Weight gain can cause excess fat to build up and push against the fibrous connective tissue around your lower-body, causing a dimpling effect known as cellulite. Exercise is one of the most effective ways to lessen the appearance of cellulite, notes Peak Performance owner Joe Dowdell. Combining high-intensity cardiovascular fat-burning with strength training exercises is your best defense against cellulite, according to Dowdell. Cardiovascular exercise burns a high amount of calories and helps to keep your metabolism high, while strength training tones the muscle for a smoother appearance.
Reverse Lunge
The reverse lunge engages your butt and thighs for effective lower-body toning. Stand tall with your feet shoulder width apart, holding a light weight dumbbell, five to eight pounds, in each hand. Step your right foot behind you into a lunge, with both knees bent at a 90 degree angle. To avoid injury to the knee joints, keep your front knee in alignment with your toes. Lunge deep into your back leg, hold for one to three counts and step back to center. Repeat on the opposite leg. Do 10 to 12 repetitions on each leg, advises Fitness magazine.
Hip Abduction
The outer thighs often carry the highest amount of cellulite for many women. Exercises that strengthen and tone the outer thighs will help to smooth the appearance of cellulite in this area. The hip abduction is a basic outer-thigh exercise that is simple to do free either without equipment or with exercise bands or tubing. Begin lying on your right side with your head and neck in neutral alignment and your knees slightly bent. Keeping your hips, knees and toes pointing forward, slowly lift your upper leg toward the ceiling, stopping at hip level. Hold the lift for five to eight seconds and lower slowly back down. Repeat this movement 20 to 25 times on your right side, then switch and repeat on your left, ACE Fitness says.
Stair Stepping
Using stairs, steps or platforms for your cardiovascular workout is an effective fat-burner and strengthens and tones the lower body. Whether you run stairs outside or participate in a step-aerobic class, lifting your body up and down steps engages your butt, inner and outer thighs, quads, hamstrings and calves. If you want an outdoor stair experience, try walking, jogging or running stairs at your local school's football stadium. When running stairs, keep a steady pace and pay attention to your foot placement, always allowing your whole foot to hit each step. If you are taking a step-aerobic class, avoid joint injury by always aligning your knee and ankle joints and be cautious of twisting or rotating movements. ACE Fitness says that for maximum cardio and strength training benefits, your step workout should be 30 minutes to one-hour.
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