Cottage cheese and orange peel are nicknames for skin with a dimpled appearance that has been affected by cellulite. Having cellulite can cause self-consciousness about exposing your arms, thighs or midsection. Cellulite is caused by fat deposits that press against fibrous cords that connect the skin to the muscles, making the skin's surface appear uneven. Building muscle aids in burning stored body fat to tighten and tone problem areas. Perform full-body strength training exercises three days per week to aid in fat loss and minimize cellulite.
Military Pushups
Military pushups develop the chest and tricep muscles while engaging the core and shoulders for stabilization. Begin on the floor on your hands and knees. Press up onto your toes so your hands and feet are supporting your body weight. Align your hands with the chest. Bend your arms and lower your chest toward the ground. Pause for one second at the bottom of the movement. Press your chest up until your arms are straight, returning to the starting position. Repeat for four sets of 12 to 15 repetitions.
Dumbbell Stationary Lunges
Performing dumbbell stationary lunges works the thighs, butt and core muscles. Start by standing in a split stance with your right foot in front and left in back. Hold a dumbbell in each hand with arms at your sides. Lower your left knee toward the ground until your right thigh is parallel to the ground. Keep your weight in your front heel and press up, returning to the starting position. Repeat the motion for four sets of 12 to 15 repetitions on each leg.
Tricep Dips
Tricep dips recruit the triceps, shoulders and core. Have a seat on a flat bench or chair with a hard surface. Extend your legs straight and place your hands beside the hips with palms facing forward. Lift your hips off of the bench so your hands are supporting your body weight. Lower your hips toward the floor until your elbows are bent at a 90-degree angle. Press your hips up until your arms are straight and return to the starting position. Repeat for four sets of 12 to 15 repetitions.
Bent-Knee Planks
Bent-knee planks activate all of the core muscles, strengthening the abs, obliques and lower back. Start in a pushup position and lower your body down onto the elbows. Keep your spine in alignment from head to toe. Slowly lower your knees toward the floor, but don't allow them to touch the ground. Straighten your legs and return to the starting position. Repeat the exercise for 60 seconds. Perform four 60-second sets.
References
- Mayo Clinic: Cellulite
- Bodybuilding.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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