Many women, as well as some men, have had to deal with cellulite. With a dimpled, cottage cheeselike appearance, cellulite commonly develops on the thighs and butt. Contrary to popular belief, cellulite is no different on a physiological level than ordinary body fat. The dimpled appearance is the result of uneven distribution under thin skin. While there are countless products claiming to eliminate cellulite, the safest method is by healthy, natural means.
Step 1
Complete at least a half hour of cardiovascular exercise daily. If you are inexperienced at exercise, start with something easy such as brisk walking. As you get fitter and your stamina improves, increase your training time to 45 minutes and try tougher forms of exercise such as jogging or swimming.
Step 2
Reduce your caloric intake. Eliminate unnecessary calories, including soda, high-calorie condiments such as mayonnaise and cream cheese and processed snack foods. Replace them with water or unsweetened iced tea, mustard or fat-free dressing and fruits. Eating 500 calories below what you need to maintain body weight is enough to lose a pound of fat, including cellulite, each week. Keep track of your caloric intake with a food log and calorie counter so you'll know if you need to lower your calories further.
Step 3
Perform squats to build your lower body muscles with squats. Holding a barbell across your shoulders or dumbbells in your hands, stand with your feet shoulder width apart. Push your butt back and bend your knees. Squat as low as you can while keeping your chest and head up, your feet flat on the floor, and your spine neutral. Stand and repeat. Do four sets of 10 with a moderately heavy weight. Building your glutes and thighs will reduce the appearance of cellulite by stretching the dimpled skin giving a smother appearance.
Tips and Warnings
- Stay consistent and you'll see faster results than if you continuously stop and start.
Things You'll Need
- Adjustable barbell or dumbbells
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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