No matter how thin or curvy you are, cellulite can happen to anyone.It is possible to get rid of it.The best way to get rid of cellulite is to exercise.This article will give you a sample routine that you can try to do.It will give you some tips on how to make your exercise even more effective.
Step 1: Plan to keep it up and know what to expect.
It will take 20 minutes, 3 days a week, for 8 weeks to make this exercise routine effective.The use of exercise equipment is required for many of the exercises in this method.If you can't buy them online or at a spots store, you may be able to get access to a gym.
Step 2: Begin with a warm up.
Increase intensity for 8 minutes after doing your usual warm up routine.The intensity should be lowered for 2 minutes.You are ready to start exercising.There are examples of warm-ups.
Step 3: Do 10 to 15 dumbbell squats.
Stand with your feet together.With your palms facing inward, hold a pair of dumbbells.Take a sitting/squatting position by bending your knees.Don't lean forward.Stand back up.It is possible to do this with your back facing the wall.
Step 4: Follow the dumbbell squats with a lie down stretch.
Place your legs on your back.Pull your leg towards your chest with a rope or towel.Hold it for 20 seconds.Do it with the other leg.Lifts are a good option.
Step 5: Do 10 to 15 lunges.
Stand with your feet together, and hold a set of weights.With your right foot, move forward.Slowly lower your left knee until you reach a 90 degree angle.You should feel a slight stretch in your left leg if you lean forward into your right foot.Return to the standing position slowly.You should repeat this with your left leg.The left-right set is counted as 1 lunge.
Step 6: The lunges should be followed with a standing thigh stretch.
Stand straight up.Pull your ankle back towards you.Let it go for 20 seconds and then lower it to the ground.Continue with your left leg.
Step 7: 10 to 15 advanced step-ups are recommended.
Stand on the aerobic step or the bottom step of the staircase.A set of weights is in your hands.Go backwards with your right foot.You should keep your left foot on the step.Just before your right foot touches the ground, make sure your left leg is straight.Then switch legs and do it all over again.
Step 8: Follow the step-ups with a lying glute stretch.
Put your legs out in front of you and lie down.Pull your knee towards your chest by grabbing your right leg.Hold it for 20 seconds and then lower it.You should repeat for your left leg and knee.
Step 9: 10 to 15 scissors presses can be done.
Just above the knees, tie an exercise band around your legs.Lie on your back with your arms extended.Lift your legs up so that they are above your hips.When the exercise band is taut, spread your legs apart until you can no longer pull them apart.Hold this for a few seconds, then close your legs, and lower them to the ground.This is one scissors press.
Step 10: With a lying figure-four stretch, follow the scissors presses.
Place your head on the ground.Cross your ankle over your knee.Pull your left knee towards your chest.Hold it for 20 seconds.You should repeat for the other side.
Step 11: 10 to 15 inner thigh squeezes.
Put your back on the ground.Your arms should be at your sides.List your legs until they form a 90 degree angle to your hips.Put the exercise ball between your knees.Flex your feet.Slowly bring your knees together, squeezing your thighs against the ball.Hold for 3 seconds, then relax your knees and lower your legs to the ground.The count is 1 inner thigh squeeze.Leg curls are an exercise you can try.
Step 12: The butterfly stretch is a good way to follow the inner thigh squeezes.
Bring the soles of your feet together by sitting down.Place your hands on the knees.Lean forward from the hips, pressing down on the knees.Hold for 20 seconds.
Step 13: To be effective, exercise has to be fast and intensive.
Walking, swimming, and riding a bike can all help reduce the appearance of cellulite.Fast walking, intensive swimming, or fast cycling are more effective at getting rid of cellulite than a leisurely stroll or bike ride through the park.This section will give you ideas for exercises that are fast.Try to do it a few times a week.
Step 14: If you don't have much equipment, try walking or jogging.
Keep the exercise intensive.A stroll through the park won't help you lose that weight.Try walking uphill, hiking, jogging or running.
Step 15: Go for a ride.
If you don't have a bike or know how to ride one, you can try one of the elliptical machines at your local gym.It's important to keep cycling fast and intensive.You should get a mountain bike if you plan on biking on trails.
Step 16: You should go swimming.
For people who have bad joints, this is great.You can join a swimming aerobics class at the pool.Try to swim fast with lots of back to back laps.Slow swimming won't be as effective.Try to swim three times a week.
Step 17: Cardio sports can be participated in.
Any fast-paced, intensive exercise is good for your body.If you want to go into a sport with more motivation, try to find one that you enjoy.There are some ideas to get started.
Step 18: A realistic goal is set.
It will take some time to get rid of fat.It can't happen at night.You may not see any results for a while.It will take about 6 weeks of regular exercise to get the results you want.
Step 19: Know what doesn't work.
The more intense the exercise, the more effective it will be at burning fat.Slow, easy exercises won't push you to lose that extra fat.Specific leg exercises, such as leg raises, may help you develop muscle but they aren't intensive enough to bust cellulite.Slow exercises, such as yoga and pilates, don't have an effect on cellulite.Slow cycling, elliptical training, swimming, and walking can help get rid of cellulite, but they are not very effective.
Step 20: You have to target the rest of your body as well.
Cellulite is fat.It's difficult to get rid of fat on one part of the body.You may want to target other areas of your body as well.It will make getting rid of cellulite even more effective.
Step 21: You can change your diet to focus on whole foods.
Exercise can help you get rid of the fat in your body.If you snack on junk food while you work out, you will get undone and the fat will come back.Some examples of what you should eat more/less of are: fruit, vegetables, and chicken.Fat, oily, and processed foods are not good for you.White bread/pasta, fried foods, baked goods, candy, and sodas are included.If you want to avoid a crash diet, eat with moderation.Eating a lot of salmon won't help the problem.Crash dieting won't help much either.It can make the problem worse.
Step 22: Before and after exercising, apply an anti-cellulite cream.
They aren't very effective on their own.When combined with intensive exercise, they can help you shed body fat more easily.