Cellulite is a substance that forms when fat builds up under the skin and pushes against connective tissue. The end result is rough, dimpled skin that appears most prominently in the butt, thighs and hips. Although there are multiple products available to treat cellulite, your best bet is to incorporate exercise into your lifestyle. According to MayoClinic.com, this can reduce the appearance of cellulite, but it will not make it completely disappear. Set your sights on burning calories while building muscle. You have plenty of options to choose from at the gym.
Cardio Workout
Step 1
Inspect the cardiovascular equipment. Choose a machine that involves your legs, five- to 10-minute warm-up at a low intensity.
Step 2
Increase your speed to get to your exercising pace. Reach a point where you are breathing heavily and breaking a sweat. Remain there for the rest of your workout and finish with a light five- to 10-minute cool-down.
Step 3
Exercise long enough to maximize your results. To effectively lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week. Achieve this in one session, or visit the gym more than once a day if you are pressed for time.
Step 4
Attend fitness classes if you like a group atmosphere. Inquire at the front desk of the gym for a schedule of classes offered. Replace one or two of your regular cardio sessions with a class that has an effect on your target areas. A kickboxing class for example, will work your legs, butt, hips and abs while burning calories.
Weight Training Exercises
Step 1
Sit back on a leg press machine to work your thighs. Place your feet shoulder-width apart on the steel plate, grasp the handles on the sides of the seat and push straight up until your legs are fully extended. Flip the safety latches over to the sides if the machine has them and slowly lower the weight by bending your knees. Stop when your thighs are right in front of your chest, push the plate back out and repeat. Perform 10 to 12 reps and three or four sets of this exercise and all subsequent exercises.
Step 2
Grab a set of dumbbells to do lunges for your butt and thighs. Hold the weights at your sides as you take a big step forward with your left foot. Lower yourself down by bending your knees and stop when your front thigh parallels the floor. Rise back up, lunge with your right foot and continue in this alternating pattern. Keep your abs engaged and back straight throughout.
Step 3
Execute a set of leg extensions to single out the front of your thighs. Sit on the leg extension machine with your feet hooked under the padded lever arm and hands grasping the handles on the side of the seat. Keep your back tight to the backrest, bend your knees to lift the lever arm. Stop when your knees are just short of locking out, slowly lower the arm back down and repeat.
Step 4
Fasten an ankle strap to a low setting on one side of a cable machine to do abduction. Attach the strap to your lower, left leg and stand with your right shoulder facing the weight stack. Lift your left foot off the floor, and move your leg in the air laterally to your left in a sweeping motion. Lower your leg back down in front of your body and repeat. Do a set of reps, then switch sides.
Step 5
Reverse your body position to do adduction on the cable machine. Fasten the ankle strap to your left lower leg and a low setting on the cable machine. Stand with your left shoulder facing the weight stack this time. Lift your leg, and move it in the air to your right in an arcing motion. Lower it back down, repeat for a set of reps and switch sides.
Tips and Warnings
- Perform your weight training exercises two or three days a week on nonconsecutive days. Because weight loss is your goal, follow a healthy diet that is loaded with nutrient-dense foods. To help facilitate weight loss, cut back on your calories.
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