Cellulite is a substance that gives the skin an orange-peel appearance. It is really nothing more than trapped fat underneath the skin. The butt, thighs and hamstrings are the most common areas where cellulite occurs, and women more commonly acquire it than men. Although it is nearly impossible to get rid of completely, there are certain steps you can take to help burn it off and reduce its appearance. The steps involve exercise and dietary adjustments.
Step 1
Follow a healthy diet that is low in saturated fat and high in nutrient-rich foods. Pass on the burgers, fries, hot dogs, pizza, wings and baked goods. Stick with fruits, vegetables, lean meats, beans, whole grains, fish and low-fat dairy products.
Step 2
Watch your intake of liquid calories. Beverages that contain calories can contribute to fat gain just like food. Help burn your cellulite by sticking with water and low-calorie drinks instead of soda, alcohol and lattes.
Step 3
Utilize an exercise ball to do wall squats. Pin the ball against the wall with your mid back. Stand with your feet slightly forward and shoulder-width apart. Lower your butt down toward the floor until your knees are bent 90 degrees. Stand back up and repeat 10 to 12 times. Do three to four sets. Hold the dumbbells at your sides to increase the resistance.
Step 4
Perform step-ups with the aid of a bench. Stand behind the bench with your feet together and dumbbells in your hands. Step up on top of the bench with your right foot and then your left foot. Step back down with your right foot then left foot. Continue this pattern 10 to 12 times, switch your lead foot and repeat. Do three to four sets.
Step 5
Step backward to do reverse lunges. Stand with your feet together and hold dumbbells down at your sides. Take a long step backward with your right foot and bend your knee until it is about an inch above the ground. Your front knee should be bent 90 degrees at this point and your thigh should be parallel to the floor. Step back up, bring your feet together and repeat the reverse lunge with your left leg. Do 10 to 12 reps and three to four sets.
Step 6
Roll the exercise ball to do hamstring curls. Lie on your back and prop the backs of your lower legs up on the ball. Apply downward force and lift your hips up in the air. Your body should now be at an angle. Roll the ball toward your butt by engaging your hamstring muscles. Stop when your feet are flat, then push your hips higher up until you feel a strong contraction on your hamstrings. Reverse the movement by lowering your butt down and extending the ball back out. Stop in the angled position that you started from and repeat 10 to 12 times. Do three to four sets.
Step 7
Burn the cellulite with cardio exercise. Perform 45 to 60 minutes of any type of cardio that involves your legs and causes you to sweat. Running, indoor cycling, stair stepping, rowing, elliptical training, jumping rope and kickboxing are examples.
Tips and Warnings
- Do your weight training and cardio three days each on alternate days of each other.
Things You'll Need
- Exercise ball
- Bench
- Dumbbells
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