If you perform glute exercises, you can reduce cellulite. The American Council on Exercise recommends combining strength training to a cardio routine. This combination can more effectively reduce your fat and build muscle. When looking at the scale it may seem as though you are not losing much fat, when in fact you are gaining muscle weight. Muscle is heavier than fat, but gives you an improved overall body shape. Plus, the more muscle you have the easier you can burn fat.
Wide Squat
The wide squat targets your gluteus maximus and medius, quadriceps and hip abductors, which the American Council on Exercise suggests as ideal target muscles for cellulite reduction. Stand with your feet wider than hip-width apart. Hold a set of 10- to 20-lb. free weights. Turn your toes out. Lower into a squat, keeping your thighs parallel to the floor and your knees in line with your ankles. Stay in this position for three seconds. Lower your body an additional four inches. Rise into the first squatting position with your thighs parallel to the floor. Hold for three seconds. Rise into standing position. Repeat for one minute.
Standing Leg Lift
The standing leg lift focuses on the gluteus maximus and hip abductors. Stand with your feet hip-width apart. Stretch your right arm toward the sky or ceiling and in line with your back. Move your right leg back and lift five to seven inches off the floor. Your right leg and knees should be in line with your back. Point your right toes. Lower your leg back down to the floor. Repeat for 15 reps. Repeat using the left arm and leg. Do this exercise for three sets of 15 reps for each side or until fatigued.
Kettle Bell Swing Squat
If you add extra weight to a cardio routine, you will be able to reduce cellulite faster, according to the American Council on Exercise. It recommends a 20-minute strength training routine combined with a 20-minute cardio session at least three days a week. Use a kettle bell, which is an exercise equipment that focuses on combining cardio and light weightlifting. Grab a kettle ball that is a few pounds lighter than the standard free weight you normally use. Stand with your feet at shoulder distance. Lower your body into a squat. Keep your knees in line with your ankles at full squat. Put the kettle bell between your knees. With a straight arm raise the bell toward the ceiling and in line with your back, and at the same time rise to a stand. Squat again while you swing the ball downward between your knees in a quick and steady movement. Return to the first standing position with your arm raised and repeat this for one set of 10 reps with each arm or until fatigued.
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