Cellulite is a substance that gives the skin a rough, dimpled look, and you can generally find it in the thighs, buttocks, hips and stomach. From an anatomical standpoint, cellulite is nothing more than small areas of trapped fat. According to the Mayo Clinic, the best treatment option is weight loss and strengthening exercises for the affected areas. Through exercise, you can tone your muscles and make the cellulite less noticeable.
Step 1
Execute some form of aerobic exercise. Running, biking, kickboxing, stair climbing, elliptical training and jumping rope are examples of aerobic training that burns calories and reduces fat. Choose a type that you enjoy and will stick with. To effectively lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of physical activity five days a week.
Step 2
Grab a stability ball to do wall squats. Brace the ball against a wall with the middle area of your back and stand with your feet slightly forward and spaced about shoulder-width apart. Keep your abs tight and back straight as you lower yourself down by bending your knees. Stop when both knees form 90-degree angles to the floor. Stand back up and repeat.
Step 3
Stand with your feet hip-width apart to do reverse lunges. Take a long step backward with your right foot and lower yourself down by bending your knees. Stop when your left thigh parallels the floor and right knee is just above the ground. Rise back up, bring your feet back together, and repeat with your left leg. Alternate back and forth in a controlled motion.
Step 4
Stack an aerobic step-up on risers so it is at knee height to do switch leg leaps. Face the step and place your right foot flat on top. Press down firmly and lift your body in the air in a hopping motion. Switch your foot position so your left is now forward and let it land on the step as your right foot lands on the floor. Continue to alternate back and forth with each leap.
Step 5
Kneel on all fours to do prone leg extensions. Position your hands straight down from your shoulders and place your knees directly under your hips. Lift your right leg from the floor, extend it straight behind your body and raise it up so it is just higher than parallel to the floor. Hold for a second and move your leg back to the starting point. Repeat for a set of reps and switch sides.
Step 6
Lie faceup on the floor to do air bikes. Place your hands on the sides of your head, lift your torso into a crunch position, and raise your legs so your knees are bent and shins are parallel to the floor. Maintain your upper body alignment as you rotate your legs around in a cycling motion. Continue one direction for a set of reps, then change directions.
Tips and Warnings
- With all of your exercises, aim for 10 to 12 repetitions and do four or five sets. Work out two or three days a week on nonconsecutive days.
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