Cellulite consists of pockets of fat below the skin's surface that cause the skin to appear dimpled. It is often found on the legs, thighs, buttocks and sometimes the abdominal region. Cellulite on the hamstrings can be extremely frustrating, because it is difficult to hide in warmer weather. People often question whether there are forms of treatment that can rid the body of cellulite. One way to help reduce its appearance is through strength training, which helps tighten muscles. Strength training not only helps tone muscles, but it also helps increase stamina, muscular endurance, total body fitness and promotes a general sense of well-being.
Strength and Cardiovascular Training
Step 1
Running helps burn fat while increasing cardiovascular endurance. Try running at least two miles three times per week to decrease cellulite in the legs. Running on hills adds intensity to a running program, which increases strength and tightens muscles in the entire leg.
Step 2
Weight train with the bridge exercise. Lay supine on a mat with a light body bar placed across the hips. Keep your arms on the floor at both sides of your body and prop your heels on top of a step with your toes pointed towards the ceiling. Press your heels into the step, exhale and lift the hips into the air, forming a bridge. Hold this position for 10 seconds, inhale and lower your hips back to starting position. Perform three sets of 10 to 15 repetitions. This exercise will help strengthen and tone the hamstring muscles.
Step 3
Tightening your hamstrings with stability ball roll-outs. Lay supine on a mat or towel with your feet propped on top of a stability ball and extend your legs. Keeping your upper back on the floor and legs extended on top of the ball, lift the hips and roll the ball in towards your buttocks. Hold for 10 seconds, return to starting position and repeat. Perform three sets of 10 to 15 repetitions.
Step 4
The above exercises will help reduce the appearance of cellulite and should be done on a consistent basis. Be sure to stretch between sets of strength training repetitions as well as upon completion of the entire routine. It is common to feel some soreness after strength training, but as the body adjusts, the soreness will subside. Remember to consult with your physician before beginning an exercise program.
Things You'll Need
- Exercise mat or towel
- Step
- Body bar
- Stability ball
References
- "On The Run: Exercise and Fitness For Busy People"; Grete Waitz and Gloria Averbuch; 2007
- "Bodyweight Exercises For Extraordinary Strength"; Brad Johnson and Randall J. Strossen; 2007
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