Cellulite is a painless substance that forms under the skin and gives off a dimpled, orange peel look. Although this condition is more prevalent in women, men are not exempt. The legs are one of the most prone areas for this feature to appear. When it comes to treatment, exercise will not remove cellulite completely, but it can reduce its appearance. Your goal is to target as much of your leg muscles as possible to give them a more toned look.
Cardio
The best overall treatment for cellulite is weight loss, according to MayoClinic.com. This includes a combined strategy of healthy eating and exercise. Cardiovascular exercise is an important part of this weight-loss plan. Any form of cardio is beneficial as long as you enjoy it. Running, indoor cycling, rowing, elliptical training and cross country skiing are examples. All of these forms engage the muscles in the legs as an added benefit.
Squat
The basic squat works the thighs and butt, and it is performed from a standing position with your legs spaced about shoulder-width apart. You have the option of holding a barbell across your upper back or holding dumbbells at your sides to increase the resistance. Keeping your core tight and back straight, slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat. A sumo squat is a variation to this exercise which places more emphasis on the inner thighs. Perform it the same way as a regular squat, except place your feet in a wide stance and turn your toes out at an angle.
Lunge
The lunge is a leg exercise performed with your legs in a staggered stance. In similar fashion to the squat, you can hold a barbell across the top of your back or dumbbells at your sides to increase the resistance. Begin by placing your left foot forward and right foot behind your body. While maintaining a straight back and tight core, lower yourself down by bending your knees. Once your left thigh parallels the floor and left knee is right above the floor, stand back up. Repeat for a set of reps and switch sides.
Leg Extension
The leg extension exercise isolates the quadriceps which are on the front of the thighs. To begin, sit on a leg extension machine with your feet under the padded lever arm and back against the backrest. Grasp the handles on the sides of the seat to brace your body and raise the lever arm by bending your knees. Once your knees are just short of locking out, squeeze your quads forcefully for a full second. Slowly lower the lever arm back down and repeat.
Stiff Leg Deadlift
Stiff leg deadlifts target the hamstrings on the back of the thighs and the glutes. To begin, stand with your feet about shoulder-width apart and hold a barbell in front of your thighs with your hands in a shoulder-width, overhand grip. Keeping your core tight and back straight, bend at the waist and lower the bar toward the floor. Maintain a slight bend in your knees when you do this and feel the stretch on the back of your thighs. Steadily rise back up and repeat. You can also hold dumbbells instead of a barbell.
Member Comments