Cellulite is trapped fat under the topical layer of skin. When it appears on the thighs, it gives off a dimpled, rough, cottage cheese look. Although this might cause you to become self-conscious, it does not propose a major health risk. If you are still intent on reducing cellulite, there are several steps that you can take that involve diet and exercise. The exercises target the front and back of the thighs. Building muscle can help raise metabolism and create better definition.
Step 1
Reconstruct your diet so that you are eating nothing but healthy options. Avoid empty calorie foods, such as wings, pizza, burgers, fries, cookies, cakes, ice cream and doughnuts. Consume nutrient dense foods instead like lean meats, fruits, vegetables, whole grains, beans, fish and low-fat dairy products.
Step 2
Consume more daily water and eliminate the beverages that contain calories. Give up the sweetened fruit drinks, alcoholic beverages, soda and lattes. Drink up to 10 cups of water a day instead. Have a glass right before your meals to help fill you up.
Step 3
Burn fat with cardio training. Do any kind of cardio as long as it involves your legs and it makes you sweat. Running, spinning, brisk walking, elliptical training, stair stepping and swimming are examples. Work out for at least 45 minutes three times a week on alternating days.
Step 4
Utilize a loaded barbell to do squats. Hold the barbell across the top of your shoulders behind your neck. Grab it with a wide grip and have your feet just past shoulder width apart. Keep your back straight and lower your butt down until your thighs are parallel to the ground. Stand back up and repeat 10 to 12 times. Do three to four sets.
Step 5
Step onto a bench with dumbbells in your hands. Start with your feet together and let your arms hang straight down by your sides. Step on top of the bench with your right foot and then your left foot. Step back down leading with the right and repeat this pattern 10 to 12 times. Switch your lead foot and do 10 to 12 reps again. Perform three to four sets with each leg.
Step 6
Stagger your stance to do split squats. Hold dumbbells in your hands and place your right foot in front of your left in a wide stance. Lower your body towards the ground until your right knee is bent 90 degrees and your left knee is about an inch off the floor. Stand back up and repeat 10 to 12 times. Switch your lead foot and do three to four sets with each leg forward.
Step 7
Place the loaded barbell on the ground to do stiff-legged deadlifts. Stand with your feet slightly wider than hip width apart and grab the bar with a shoulder width grip. Stand up and let the bar hang straight down in front of your body. Keep your legs straight as you bend forward at the hips. Stop when you feel a forceful contraction on your hamstrings and stand back up. Repeat 10 to 12 times and do three to four sets.
Tips and Warnings
- Use the heaviest weights that you can handle with your leg exercises. Do your weight training exercises three times a week on the alternating days of your cardio.
Things You'll Need
- Barbell
- Dumbbells
Member Comments