Cellulite is caused by fat cells pushing up against the skin. Fibrous cords connected to the skin and muscle create pockets in which fat collects, creating a dimpled look. Cellulite normally occurs in areas with more fatty deposits, including the breast, stomach, thighs and buttocks, but it can occur anywhere on the body that you have fat. Diet and exercise are your best bet for reducing cellulite. Exercise helps burn excess fat and increase lymph flow throughout the body.
Cardiovascular Exercise
Weight loss is the best way to treat cellulite if you don't want to go the cosmetic surgery route. Regular cardiovascular exercise reduces excess fat and encourages lymph flow, which leads to weight loss and reduced cellulite. Your lymphatic system carries fluids through the body which help filter toxins and keep your immune system healthy. According to Marcelle Pick, OB/GYN NP, in her article on the women's health website Women to Women, lymph blockages can result in cellulite, among other symptoms. You should aim to get at least 30 minutes of exercise four times per week to start. Gradually increase the amount of exercise and the intensity of your workouts as you become more accustomed to exercise. Anything you can do to get your body moving during the day, including walking, biking, taking the stairs, skipping, dancing or running will help reduce your body weight and shrink those fatty deposits.
Rebounding
Rebounding is another term for jumping on a trampoline. It's a good exercise for toning the whole body and reducing cellulite, and it's fun. According to an article by Albert E. Carter on the American Institute of Reboundology website, rebounding helps reduce cellulite by clearing blockages in the lymphatic system that can cause weight gain and fatty deposits.
Although not an expert source, an article in the UK Guardian comparing rebounding and step aerobics gave rebounding five stars for cellulite reduction, claiming that it increased lymph flow by more than 15 times. Step aerobics received only one star for its effectiveness in reducing cellulite.
Plyometrics
Plyometrics is a type of athletic training that uses jumping, hopping and bounding movements to build speed and strength. It's an excellent exercise for weight loss because it is high intensity and burns more fat and calories than other forms of exercise, such as running on a treadmill or a moderate weightlifting session at the gym. According to Olesya Novik in her article "Cellulite: The Definitive Battle, Part II", plyometrics is an effective technique for women to tone their lower bodies and keep their thighs lean, this reducing the appearance of cellulite.
An example of a plyometric exercise is a jump squat. This is done by performing a regular body weight squat with your feet hip-distance apart. As you rise up out of the squat, power through your legs and jump up into the air. As you land, come right back down into your next squat. Do three sets of 10 to 20 repetitions.
Circuit Training
Circuit training is a method of high-intensity training that combines cardiovascular exercise with weight lifting. An example of a circuit training workout might include pushups, pull-ups and squats with a 200 meter sprint in between sets for four rounds. The combination of weight lifting with sprinting elevates the heart rate and increases your metabolic rate so that you burn more more fat and calories than performing the exercises separately at a lower intensity. It is one of the best ways to reduce overall body fat and cellulite.
References
- MayoClinic.com: Cellulite
- "The Lymph System and Your Health"; Marcelle Pick; Women To Women:
- "Step aerobics vs rebounding"; Sam Murphy; UK Guardian
- Brian Mac Sports Coach: Plyometrics
- "Cellulite: The Definitive Battle, Part II"; Olesya Novik; Figure Athlete
- "Do Your Cells Need Exercise?"; Albert E. Carter; American Institute of Reboundology
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