Cellulite is an aesthetic problem for many women of all sizes. Cellulite is a non-technical term that refers to fat deposits that appear as dimply skin generally around the butt, thigh and stomach areas. The dimples are caused by connective tissue cords that connect the skin to underlying muscle. When excess fat accumulates between the skin and muscle, it pushes the skin out farther. If the connective cords are more elastic, they pull back on the skin in an area where a dimple appears. Surgeries to get rid of cellulite can be risky. A healthy approach is to exercise, eat a healthy diet and tone muscles in the affected areas.
Thigh-Toning Machines
The two main muscle groups in your thighs are your quadriceps and hamstrings. The quadriceps form the front of your upper leg while the hamstrings are located on the back of your upper leg. You also have a large muscle running across your butt called the gluteus maximus. Most fitness centers have a variety of machines designed to target these muscles. For the quadriceps muscles, a squat machine, leg press or leg extension machine will target the muscles. The squats and leg presses will also work the hamstring muscles. However, to target the hamstring muscles, use the leg curl machine. Many women also want to tone their inner and outer thighs. To target these areas, use the adductor and abductor machines that place resistance on your legs as you extend them to the sides and bring them back together while seated.
Thigh-Toning Yoga Poses
If you do not have access to a gym, you may also do toning exercises at home without any special equipment. The yoga bridge effectively tones your gluteus maximus muscles and hamstring muscles, an area that commonly acquires cellulite. To perform a bridge, lie on an exercise mat on your back. Bend at your knees to bring your feet closer to your torso. Your feet should be flat against the floor, hands at your side for balance. Begin the exercise by raising your hips and butt off the floor. Squeeze your glutes and hold for 30 to 45 seconds. Lower and repeat. If the exercise is not challenging, hold one foot up in the air while keeping your hips elevated off the floor.
Cardio
While thigh-toning exercises are important for preventing and reducing the appearance of cellulite, burning calories through cardiovascular activities is essential. For many individuals, reducing the amount of fat in the area will help the cellulite go away. Getting rid of fat in your body is just a matter of burning more calories than you take in. It does not matter what cardio activity you prefer to do as long as you are getting your heart rate up.
Diet
Diet is a major component of any weight-loss effort. Regardless of whether you put in the hours at the gym, if you keep eating more calories than you burn off, you will not lose any weight. Focus on eating a natural, whole-foods diet high in fruits and vegetables.
Considerations
Anyone can develop cellulite. Therefore, even if you are at a healthy weight, you may have cellulite. One factor that influences cellulite formation is genetics. Toning exercises may help reduce its appearance, but the fat deposit in the affected area may be a healthy level of fat for a woman. Consult a doctor or personal trainer before drastically changing your eating or exercise patterns.
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