According to the textbook "Essentials of Anatomy and Physiology," cellulite is a term describing a topical change in skin when fat cells push against connective tissue, making smooth skin appear dimpled and lumpy like an orange peel. Cellulite is more common in women and is generally stored in the abdomen, hips, butt and thighs. There is no proven cure for cellulite, but there are certain exercises to target areas that hold cellulite and fat.
Squat Thrust
Squat thrusts combine the resistance move of squatting with vertical, plyometric jumps to get your heart rate to increase and your metabolism to burn more fat and calories. Begin standing with your feet at hip-width distance. To make this more challenging, hold a dumbbell in each hand. Squat down by bending both knees to 90 degrees, bringing your tailbone back as if sitting onto a bench. Using your legs and glutes, quickly straighten your legs and jump straight up off the ground. As you land, immediately come into your squat, alternating between quick, powerful movements of jumping and squatting. "These are very good for combining strength training with cardio exercise," said American Council on Exercise certified personal trainer Rita Coutu. "Using an element of plyometrics in your exercises is a great way to blast fat and change the look of existing cellulite."
Split Jump
Split jumps are a plyometric twist on lunges and help burn fat and build muscle in the butt, hips and thighs. The abdominals are also strengthened as you use your core to keep you stable and balanced during this exercise. Begin standing with your feet hip-width apart; make this more challenging by holding a dumbbell in each hand. Lunge your right foot forward until your knee is at 90 degrees and your left knee is bent a few inches above the ground. Quickly jump and switch your feet, lunging forward with your left leg. Switch to a lunge on the right side, jumping into the movement.
Lateral Leg Raise with Sqaut
Begin standing with your feet at hip width and hold a weighted medicine ball with both hands in front of your chest. Keeping a slight bend in your left knee, lift your right leg straight out towards the right, squeezing your glutes and hip flexors. Return your right foot to the ground, bend into a squat and quickly perform a lateral leg raise again on the right side. "Adding in the squat between leg raises is a great way to keep your muscles confused and keep your heart rate increased. It's just another exercise that combines two moves to get more effective results," said Coutu.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Rita Coutu, ACE Certified Personal Trainer; Golds Gym; Nashua, NH
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