Cellulite is one of many evils and it is a companion who travels with us wherever we go. But it's time to say goodbye to her and start taking action. Nail very simple measures and that we can all do both in a gym and at home.
Cellulite is a alteration of the subcutaneous tissue of the skin, the hypodermis. Superficial accumulations of fat occur under the connective tissue under the skin. This causes dimples or small bumps to appear.
Cellulite is present in 99% of women to a greater or lesser extent, both the skinniest and the fullest, so there is no need to be alarmed if one feels bad about having a little cellulite on the legs. Cellulite is also called "orange peel" as it is a very graphic way of describing it.
Ways to fight cellulite
Cellulite can occur anywhere on our body. However, the areas most common are the buttocks, hips and thighs. It is very important to do exercises to strengthen these muscles and achieve firm skin.
Today we find many treatments to combat orange peel, among them we find:
- Maintain a good diet, a balance diet and low in fat
- It is advisable to go up and down whenever possible stairs
- Do aerobic exercises
- Massages and lymphatic drainage, which improve the problem but do not solve it
- Reducing creams
- Liposuctions, the most drastic measure that also does not offer you a lifetime solution to this problem
We have a choice, but unfortunately magic formula not found make cellulite disappear forever. However, all is not lost. Next, we will inform you about the best exercises to make cellulite disappear.
Reduces cellulite on the abdomen
Whenever you go to exercise you have to have in mind the objective to achieve. Consistency and will have to go hand in hand to achieve the goals set. It is advisable to start the days you are going to exercise with an aerobic routine, it can be walk, bike, or run for at least 20 minutes.
To train the abdomen three times a week we propose the following table:
Day 1:
- 4 sets of 15 repetitions of complete crunches
- 3 sets of 20 repetitions of lying leg extensions
- 3 sets of 15 repetitions of leg raises
- 4 sets of 20 dumbbell side crunches
Day 2:
- 10 minutes of lateral rotations with hands on the neck
- 3 sets of 15 repetitions of complete crunches
- 4 sets of 20 repetitions of bent legs on a bench
Day 3:
- 4 sets of 15 repetitions of complete crunches
- 3 sets of 20 dumbbell crunches
- 3 sets of 15 lateral crunches
- 10 minutes of lateral rotations
- 4 sets of 15 repetitions of leg raises
Exercises to reduce cellulite on the buttocks and hips
- Squats: We will help ourselves with a weightless bar (no more than 3 kilos). With the legs spread parallel to the shoulders, we will go down as low as we can. 4 sets of 15 repetitions.
- Side leg: We support the bar on the ground vertically, we will use it as support as if it were a cane and we will raise one leg laterally. We will do 10 times with each leg until we reach the 3 series.
- Leg crisscrossing: With the bar vertically, we cross one leg in front of the other. 3 sets of 15 repetitions each.
- Hip extension: We hold the bar vertically with both hands. We lift one leg back, making the gesture of kicking. We intersperse one leg with the other until we reach 3 sets of 10 repetitions.
- Partial abduction: Placing ourselves on our side on the ground, we support the elbow and forearm on the ground while the other hand is resting on the hip. We raise the free leg like a "scissors". We will do 4 sets of 15 times with each legs.
Cellulitis in the legs
- Open squats: The same way we did for the hips. Bar at the shoulders, legs spread parallel to the shoulders and lower until we get a 90º angle. The back is always straight. Perform 3 sets of 20 repetitions.
- Barbell lunges: The bar between the shoulders and we step forward with one of the legs. We alternate each stride with one leg. 15 repetitions until reaching 3 series with each leg.
- Dead weight: We place the bar in front of us at the height of the crotch, we lower our back until it is perpendicular to the ground. The legs will remain fixed and will not bend. 3 sets of 15 repetitions.
Tricks to get better results
Combine the previous exercises with these recommendations to achieve your objectives and goals:
- Walk for at least half an hour up to date. This will help the circulation of the legs to activate and thus eliminate the excess fat.
- Instead of using the elevator Up the stairs. This little detail will strengthen your legs and you will gain physical resistance.
- Don't wear too tight pants. Tight pants do not allow toxins to be removed as easily as looser ones.
- Now that the good weather is coming, take a cold shower, this gesture will help reduce orange peel skin.
- Try change position, do not spend a long time with the same posture. You need to move for the blood to flow properly. So if your job requires sitting for a long time, take breaks and move your legs.
With all this there are no more excuses to complain of the orange peel of our thighs or buttocks. By doing moderate exercise at least three times a week, you will reduce cellulite and have more toned and smoother skin.