Cellulite is one of the most common complaints women share about their bodies, and many have wasted money on creams and pills that promise to get rid of cellulite but never deliver results. Fortunately, many women are now recognizing that exercise is one the few cellulite reducers that actually works. Cardio helps burn the fat that makes up cellulite, while strength training builds and firms the muscles underneath the cellulite to smooth the appearance of the skin.
The Workout
Step 1
Warm up for two minutes by jogging in place or stepping on the treadmill.
Step 2
Exercise for 20 to 40 minutes on the treadmill, elliptical or other cardio machine of your choice. You should be working at 70 percent or more of your maximum heart rate; you'll know you're working hard enough if you're breathing hard but you're still able to talk.
Step 3
Perform two to three sets of each strength move, doing 10 to 15 repetitions per leg to complete a set. After each set, stretch the muscles you just used for 20 seconds to help strengthen the muscle.
Step 4
Cool down for two minutes with light cardio.
Step 5
Perform the workout three times per week.
The Strength Moves
Step 1
Stand with your feet hip-width apart, arms hanging down at your sides with a dumbbell in each hand. Take a big step back with one leg as you slowly lower yourself down until both knees form 90-degree angles; be sure to keep your front knee aligned with your front ankle. Hold the position for one count before returning to the starting position. Repeat the move 10 to 15 times before switching legs.
Step 2
Stand with your feet hip-distance apart, knees slightly bent. Hold a dumbbell in each hand and place your arms in front of your thighs, palms facing your body. Squeeze your shoulder blades together and contract your abs as you hinge forward at your hip, maintaining a flat back as you slowly lower the dumbbells down until you feel tension in your hamstrings. Contract your glutes and hamstrings as you straighten back up. Repeat 10 to 15 times.
Step 3
Stand on the edge of a step, allowing both heels to hang off the end. Slowly raise yourself up on the balls of your feet and hold for one count before lowering back down until your heels are just below the edge of the step. Repeat 10 to 15 times.
Step 4
Tie a resistance band around your ankles and shuffle your feet out to the sides until you feel tension in the band. Bend your knees slightly and step both feet out to the sides several inches more. Take 10 to 15 steps in one direction before switching directions.
Tips and Warnings
- Having cellulite is due in part to genetic factors, so while exercise can reduce cellulite, you may not be able to get rid of it entirely.
Things You'll Need
- Dumbbells
- Resistance band
- Treadmill or elliptical machine (optional)
Member Comments