The thighs are one of the most common places for cellulite to appear. This substance does not cause a major problem with the overall health of the body, but its dimpled appearance is unflattering. Exercise can help reduce the appearance of cellulite.
Overall Weight Loss
Cellulite is nothing more than small pockets of fat trapped beneath the surface of the skin. You must lose weight throughout your body and strengthen the muscles in your legs when dealing with cellulite. This means you have to do a combination of cardiovascular exercise and strength training.
Cardiovascular Exercise
The best type of cardio depends on one thing -- whether you like it or not. All forms of cardio burn calories and contribute to weight loss throughout your whole body, which is the primary goal. Running, brisk walking, elliptical training, kickboxing, rowing and stair climbing are forms that also involve your legs. To get the best results, you need to work out for a long enough duration. It may take 60 to 90 minutes of cardio to lose weight, according to the American College of Sports Medicine. Work out four or five days a week. If you are pressed for time, exercise in several bouts during the day.
Weight Training Exercises
The goal with weight training exercises is to recruit as much muscle fiber as you can. Muscle will not only contribute to leaner looking legs, but it also will boost your resting metabolic rate and cause you to lose weight faster. Your best bet is to include as many compound exercises in your workout as possible. These work multiple muscles at a time, promoting faster muscle gains. Perform exercises such as squats, lunges, step-ups and leg presses. Aim for 10 to 12 reps, do three of four sets and work out two or three days a week.
Interval Training
Interval training can boost your caloric expenditure during and after your workouts. Instead of doing your cardio at a moderate intensity, alternate back and forth from low to high. Start with a light warm-up, end with a light cooldown and make your low intensity bouts twice as long as your high intensity bursts. For example, if you run hard for 20 seconds, jog lightly for 40 seconds.
Calorie Reduction
Exercise is only one part of the cellulite-reduction game plan. If you keep eating more calories then you burn with exercise, your results will be compromised. Create a caloric deficit by reducing your daily intake by 500 to 1,000 calories. This will in turn promote 1 to 2 lbs. of weight loss a week. Eat foods that are low in calories and high in nutrients such as fruits, vegetables, leafy greens and whole grains.
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