There's no cure for cellulite, but you can make those dimpled spots on your hips, thighs and rear temporarily disappear with the right workout routine. Cellulite appears when the fibrous tissues that run through your muscles tighten, squishing your fat cells so that they form bulges and lumps. Exercise can help by speeding up circulation in problem areas so that fluid gets ferried away from the tissues, resulting in skin that looks smoother.
Step 1
Warm up by lying flat on the floor and bringing your knees to your chest one at a time, holding your pose for about 20 seconds before switching to the other leg. Repeat two or three times.
Step 2
Run, walk, dance or participate in another cardiovascular activity for at least 20 minutes at least three times a week to increase circulation.
Step 3
Work out at moderate intensity while doing your cardio workout of choice---if you have trouble completing a sentence, you're pushing too hard, but if you can talk easily, you may want to pick up the pace. Start your workout at a slower pace and gradually increase your intensity.
Step 4
Add 20 minutes of strength training to your workout session, targeting the muscles in your cellulite-prone areas. Building muscle will add lump-busting bulk in those areas. Try reverse lunges to target cellulite on your rear and inner thighs: Stand with your feet parallel to your hips, holding a dumbell in each hand, and lunge back with your right foot so that both knees are bent at 90 degrees, the left one pointing to the ceiling and the right one pointing to the floor. Hold for one second and repeat a set before switching legs. For cellulite on your inner thighs, slip a resistance band around your shins, spreading your legs until you feel the band tightening, and move forward for 12 to 15 steps, keeping the resistance constant, before switching directions and walking backward.
Step 5
Update your weights by adding about 10 percent every time you can get through 15 repetitions of a move easily.
Tips and Warnings
- If you need a quick fix for cellulite, do a series of warm-up stretches, then apply a cream that contains caffeine. Because caffeine and exercise both stimulate circulation, you can get a short-lived but significant improvement in the appearance of your cellulite.
- Always check with your health care provider before starting a fitness regimen to make sure you're healthy enough to exercise. Take a day off between workouts so your body has a chance to recover.
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