Cellulite gives the skin a cottage cheese or dimpled appearance. It is caused from fat cells that get trapped underneath the skin. Although cellulite is not life-threatening, it can certainly cause you to become self conscious when it develops. Being that it is fat, the way to reduce it is by making some dietary adjustments and incorporating key exercises into your daily regimen. The butt, legs and thighs are the most common areas where it appears, so this needs to be taken into consideration.
Step 1
Eat healthy foods that are low in saturated fat, sodium and sugar. Have your diet consist only of lean meats, fish, low-fat dairy products, fruits, vegetables, whole grains and beans.
Step 2
Create a caloric deficit by cutting back on the amount of food you eat. Reduce your daily intake by 250 to 500 calories.
Step 3
Perform 10 to 12 reps of sumo squats with a dumbbell. Stand with your feet in a wide stance and you toes pointing out. Hold a dumbbell vertically in front of your body with your arms completely straight. Lower your butt towards the floor until your thighs are parallel, then stand back up. Do three to four sets.
Step 4
Do step-ups on a bench. Stand behind the bench with your feet together and dumbbells in your hands. Step on to the bench with your right foot, then your left foot. Step back down with your right foot, then your left foot. Continue leading with your right foot for 10 to 12 reps, then lead with your left foot for 10 to 12 reps. Perform three to four sets.
Step 5
Alternate lunging in place. Stand with your feet together and dumbbells in your hands. Step forward with your right foot and bend your knee until it is 90 degrees. Simultaneously bend your left knee until it is right above the ground. Stand back up and bring your feet together. Step ahead with your left foot and lunge again. Alternate lunging with each foot until you do 10 to 12 reps with each leg. Do three to four sets.
Step 6
Do 10 to 12 hamstring curls with a stability ball. Lie on your back and place your legs on the ball down by your calves. Lift your hips up in the air and get your body into a straight line. Hold this posture while you roll the ball toward your butt by contracting your hamstrings. Roll it back out and repeat. Perform three to four sets.
Step 7
Squeeze the ball as hard as you can. Straddle the stability ball with your knees slightly bent. Apply force to it with the insides of you legs and hold for 30 to 45 seconds. Release and repeat three to four times.
Step 8
Bring cardio into the mix to help burn fat. Perform 45 to 60 minutes of cardio. Running, elliptical training, swimming, biking, rowing, stair stepping, kick boxing and jumping rope are all examples of exercises you can do.
Tips and Warnings
- Do your weight training exercises and cardio 3 days each a week on alternating days. Building muscle can help increase your metabolism and it can also help tone your legs.
Things You'll Need
- Dumbbells
- Bench
- Stability ball
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