Cellulite occurs in both men and women, although it is most common in women over age 30, according to the American Council on Exercise. To reduce cellulite, you will need to engage in general cardiovascular exercise to facilitate overall fat burning and improve circulation. In addition to this, you will need to perform strength-training exercises that target the thighs, hips and buttocks to increase muscle tone and reduce the appearance of cellulite.
Cardiovascular Exercise
Cardiovascular exercise increases your heart rate. As a result, your blood flow increases. Get at least 30 minutes of cardiovascular exercise daily to reduce cellulite, recommends the American Council on Exercise. This may include jogging, brisk walking, stair-climbing, bicycling or swimming. Because cellulite targets the hips, buttocks and thighs, cardio exercises that use the hamstrings and gluteal muscles may be beneficial. However, you should choose a form of exercise you enjoy enough to engage in regularly, as the strength-training exercises will target these muscles more precisely. Try adding interest to your routine by swimming one day, walking another and dancing yet another.
Thigh-Strengthening Exercises
Use squats and lunges to target thigh muscles, recommends the University of Georgia Department of Kinesiology. Leg curl exercises also target the hamstrings, which are the major muscle groups at the back of your upper legs. Use dumbbells or other weights with your squats to increase thigh strength. If you prefer exercise machines, try leg curls with increasing resistance on either an upright or a supine bench. Come up with a workout routine that includes 20 minutes of overall strength training per week in addition to your cardio workout. You can split the strength training between the thigh and buttock workouts, as needed, to target your cellulite areas.
Buttock Exercises
If you experience cellulite on your buttocks, include lower-body strength-training exercises that target your gluteal muscles. The best exercises for this area include lunges, step-up exercises, quadruped hip extensions and four-way hip extensions, according to a study commissioned by the American Council on Exercise. Repeat each exercise eight to 12 times on each side for maximum benefit. Quadruped hip extensions showed the highest muscle activation for the gluteus maximus and gluteus medius, making them an effective choice for cellulite reduction. If you do not know how to perform these exercises safely, discuss your exercise routine with your doctor or a fitness professional.
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