Though demonized by the cosmetics industry, cellulite is simply fat that accumulates in areas such as the hips, thighs and belly. Cellulite's characteristic dimpling or cottage-cheese effect happens when fat cells exert their weight on the collagen fibers that surround them. This causes a loss of elasticity and allows the fat cells to bulge through the connective tissue unevenly. Exercise contributes directly to fat loss; thus, regular exercise reduces fat and cellulite --- but will not completely remove cellulite.
Cardiovascular Exercise
Any form of cardiovascular exercise such as running, swimming, biking, rowing or aerobics classes will help to burn fat, and fat loss equals cellulite loss. When you lose weight by burning more calories than you take in, the St. John Providence Health System explains on its website, around 75 to 85 percent of that weight typically comes from fat loss, while lean muscle and water make up the remaining 15 to 25 percent. Cardiovascular exercise will not remove cellulite, but it will reduce its appearance if performed regularly.
Resistance Exercise
Strength-training exercises such as squats, lunges, stepups, leg curls and leg extensions will build muscle in the lower body, where cellulite tends to accumulate. The more muscle you have, the faster the metabolism burns calories, which also contributes to overall fat loss. Resistance exercise also improves body composition overall as it tones the large muscles of the legs and glutes.
Yoga and Pilates
Both yoga and Pilates build muscular strength and endurance, and both offer the added benefit of developing balance, coordination, flexibility and a strong core, the American Council on Exercise reports. Yoga and Pilates can provide alternatives to a strength-training routine, and both afford the same opportunity to burn fat and hence reduce cellulite. However, neither yoga and Pilates will remove cellulite completely.
Prevention
Genetics and gender tend to determine who gets cellulite and to what degree. Chances are if you are female and your mother has cellulite, so will you. However, MayoClinic.com notes, a sedentary lifestyle provides the ideal condition for cellulite to accrue, so exercising regularly can reduce its appearance. That said, cellulite cannot be removed. Many women fall prey to the myth that liposuction removes cellulite. On the contrary, liposuction often makes cellulite look more pronounced. Bottom line: cellulite is fat. Create a caloric deficit through exercise, and fat loss results. Consult your doctor before beginning any exercise regimen.
References
- MedlinePlus; Cellulite; Oct. 10, 2010
- St. John Providence Health System: Why Fat Cells Are Important
- American Council on Exercise: Exercise and Cellulite
- American Council on Exercise; Can Pilates Do It All?; November/December 2005
- American Council on Exercise; Does Yoga Really Do the Body Good?; Mark Anders; September/October 2005
- Mayo Clinic; Cellulite; Jan. 20, 2011
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