Orange peel, cottage cheese or dimpled skin can affect the lower body, stomach and arms of men and women from adolescence into adulthood. Cellulite is caused by fat deposits that press against fibrous cords that connect the skin to the muscles, giving the skin an uneven or bumpy appearance. Building muscle increases metabolism and facilitates fat loss, which helps smooth dimpled areas. Full body strength training aids in burning fat to tone problem areas and give your skin a taut appearance.
Single-legged Squats
Single-legged squats work the quadriceps, calves, hamstrings and glutes. Stand in front of a flat bench with your back turned to the bench. Position your left foot on the bench with your weight on the ball of your foot. Place your hands on your hips for balance. Keep your chest elevated and lower your hips toward the ground until your right knee is bent at 90 degrees. Press your body up, returning to the starting position. Repeat for three sets of 15 repetitions on each leg.
Pushups
Pushups activate the chest, shoulders and core. Start with your body on all fours. Space your hands slightly wider than shoulder-width apart. Press up onto your toes so your hands and feet are supporting your body weight. Keep your spine in a straight line from head to toe. Lower your chest toward the floor and pause for one second. Press yourself up until your arms are extended, and return to the starting position. Repeat the movement for three sets of 15 repetitions.
Stability Ball Triceps Press
Stability ball triceps press stimulates the tricpes, core and shoulder muscles. Begin seated on the stability ball with a dumbbell in each hand. Walk your feet forward until your head and neck are supported by the ball. Lift your hips up to a bridge position to engage your core. Extend your arms directly over your shoulders with palms facing inward. Lower the dumbbells until your elbows are bent at 90 degrees. Press the weights up until your arms are straight. Return to the starting position. Repeat the exercise for three sets of 15 repetitions.
Dumbbell Bent-over Rows
Dumbbell bent-over rows activate the upper back, core and biceps. Stand with your feet shoulder-width apart with a dumbbell in each hand. Bend over from the hips so your upper body is almost parallel to the ground. Extend your arms straight down toward the floor with palms facing upward. Squeeze your shoulder blades together and pull the dumbbells back until your elbows are bent at 90 degrees. Keep your elbows close to the body. Lower the weights down until your arms are extended, returning to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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