The Best Cellulite-reducing Exercises

Cellulite is simply fat by another name. While it may be annoying, it's normal and can affect women who are thin or overweight. Although you can find numerous claims made by marketers of creams that their products will reduce cellulite, the American Council on Exercise says none of them are effective. Massages and surgery also do not help get rid of cellulite. Exercise, however, has shown evidence of reducing cellulite and improving the appearance of your skin.

How Cellulite Forms

Your skin has a layer of fat beneath it. When skin becomes thin due to factors such as genetics, aging, too much sun exposure or collagen in skin breaking down, fat cells begin to bulge through. As a result, your skin is left with a rippled or "cottage cheese" appearance. Cellulite can form anywhere on your body, but your buttocks, lower abdomen, thighs and upper arms are most vulnerable.

Exercises to Combat Cellulite

No one single exercise will reduce that dimply appearance. The most effective fitness plan to beat cellulite is a combination of daily cardiovascular exercise with two or three days of strength training, according to the American Council on Exercise. Aerobic or cardiovascular exercises such as running or brisk walking burn fat, which shrinks the fat cells that contribute to cellulite. Strength-training exercises such as lifting weights or using a weight machine increase muscle mass, thereby burning more fat and improving your body's ration of fat to lean muscle. Also, cellulite rests on top of muscle; the more firm your muscles are, the better the appearance of your skin.

Exercise and Weight Loss

Combined with a sensible diet, both aerobic exercise and weight training can lead to weight loss and improve the appearance of cellulite. In a study involving 29 women that was published in the journal "Plastic and Reconstructive Surgery" in 2006, weight loss improved cellulite appearance in 17 women but made it worse for nine. The more weight and thigh fat the women lost, the better the improvement. Cellulite was less likely to improve in those who had lower body mass indexes at the start of the study, those who lost smaller amounts of weight and those who did not lose any thigh fat.

Considerations

The more your skin sags after weight loss, the worse cellulite will look. Also, dehydration, poor nutrition, fad dieting, a sluggish metabolism and hormonal changes all play a role in how cellulite looks. When exercising to burn fat and reduce cellulite, try to complete at least 30 minutes of aerobic exercise. For strength training, complete at least one to two sets of eight to 12 repetitions.