Cellulite, fatty deposits that push through weak skin tissue, affects the majority of women, according to MayoClinic.com. Although harmless, the ripples or dimples of fat on your thighs, hips and buttocks appear unsightly and are commonly a source of embarrassment. While losing weight offers significant improvement, aerobics, stretching, aquatic and strength-training exercises also yield benefits in ridding your body of fatty cellulite deposits.
Aerobics
Aerobic exercise revs up your heart rate and burns fat over your entire body. Cardio workouts that include jumping rope yield increased benefits in banishing cellulite as the jumping motion accelerates your circulation to flush out fatty deposits. LaReine Chabut, author of "Exercise Balls For Dummies," claims that jumping rope for five minutes a day can keep your legs toned and cellulite free. Cardiovascular exercises such as tennis, basketball, cycling, dancing, treadmill walking and jogging also offer beneficial results. For maximum improvement, perform 20 minutes of cardio three to five days a week.
Strength Training
Combined with aerobic exercise, regular strength-training workouts can diminish the appearance of cellulite. According to the American Council on Exercise, a study designed by Dr. Wayne Westcott, author of "No More Cellulite," indicated that people who followed a food pyramid-based diet, along with 20 minutes of aerobic exercise and 20 minutes of strength-training exercises three days a week, lost 10 lbs. in two months and gained improved body composition. ACE recommends using free weights to perform dumbbell squats and trunk curls, and weight machines to execute leg and overhead presses, hip abductions and seated leg curls.
Stretching
Stretching not only keeps your body limber and flexible, but it may directly improve your appearance by decreasing cellulite. It boosts blood circulation to cellulite-prone areas, thereby mobilizing your body to burn fat in those areas. To help rid your thighs of that cottage cheese look, Denise Austin, television fitness star and author of "Shrink Your Female Fat Zones," recommends forward bend stretches, lunges and thigh stretches in which you stand and grab one foot at a time behind your buttocks.
Aquatic Exercise
Aquatic exercise is more than just a cardio workout. According to the book "Banish Your Belly, Butt & Thighs," water exercises give your muscles continuous resistance training, burn 200 to 250 calories per 1/2 hour and decrease fatty cellulite deposits. Effective cellulite-burning exercises include underwater kicks, lifts and crunches.
References
- "Exercise Balls For Dummies"; LaReine Chabut; 2005
- American Council on Exercise: Exercise and Cellulite
- "Shrink Your Female Fat Zones"; Denise Austin; 2003
- "Banish Your Belly, Butt & Thighs"; Sharon Faelten, ed; 2000
- MayoClinic.com: Cellulite
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