Get Rid of Cellulite With Exercise

Cellulite can happen to anyone, regardless of how curvy or thin you are. Fortunately, it is possible to get rid of it. Exercise the the ultimate way to get rid of cellulite. This article will give you a sample routine you can try to bust that cellulite, as well as other exercise ideas. It will also give you some tips on what else you can do to make your cellulite-busting exercise even more effective.

Steps

Doing Routine Exercises

1. Know what to expect and plan to keep it up. In order to make this exercise routine effective, you will need to do it for 20 minutes, 3 days a week, for 8 weeks. Many of the exercises in this method also require the use of exercise equipment. If you are unable to buy them online or from a spots store, see if you can gain access to a gym.
2. Begin with a warm up. Start by doing your usual warm up routine for 2 minutes, then increase intensity for 8 minutes. Lower the intensity for 2 minutes. You are now ready to start your exercises. Examples of warm-ups include:
   • Walking
   • Cycling
   • Stair climbing
3. Do 10 to 15 dumbbell squats. Stand with your feet shoulder-width apart. Hold a pair of dumbbells, with your palms facing inward. Bend your knees to a sitting/squatting position. Keep your back straight, and don't lean forward. Slowly stand back up.
   • It might help to do this with your back facing a wall.
4. Follow the dumbbell squats with a lying hamstring stretch. Lay down on your back with your legs stretched out. Use a rope or towel to pull your leg toward your chest. Hold it for 20 seconds, then lower it. Repeat with the other leg.
5. Do 10 to 15 lunges. Stand with your feet together, and your hands holding a set of dumbbells. Step forward with your right foot. Slowly lower your left knee until your right knee is at a 90 degree angle. Keep your back straight, and lean forward into your right foot; you should feel a slight stretch in your left leg. Slowly return to the standing position. Repeat this with your left leg.
   • This left-right set counts as 1 lunge.
6. Follow the lunges with a standing quadriceps stretch. Stand up straight. Grab your right ankle, and pull it back towards your butt. Hold it for 20 seconds, then let go and lower it to the ground. Repeat with your left leg.
7. Do 10 to 15 advanced step-ups. Stand on an aerobic step or the bottom-most step of a staircase. Hold a set of dumbbells in your hands. Start to backwards, off the step, with your right foot. Keep your left foot on the step. Just before your right foot touches the ground, straighten your left leg, then slowly lower your right foot to the ground. Repeat this 9 to 14 more times, then switch legs, and do it all over again.
8. Follow the advanced step-ups with a lying glute stretch. Lie down on the ground with your legs straight out in front of you. Grab your right leg behind the thigh, and pull your knee towards your chest. Hold it for 20 seconds, then lower it to the ground. Repeat for your left leg and knee.
9. Do 10 to 15 scissors presses. Loosely tie an exercise band around your legs, just above the knees. Lie down on your back, with your arms by your sides. Lift your legs up until they are above your hips. Spread your legs apart until the exercise band is taut and you can't pull them apart any more. Hold this for a few seconds, then close your legs, and lower them to the ground. This counts as 1 scissors press.
10. Follow the scissors presses with a lying figure-four stretch. Lie down on the ground. Cross your right ankle over your left knee. Grab your left leg behind the thigh, and pull your left knee towards your chest. Hold it for 20 seconds, then lower it slowly. Repeat for the other side
11. Do 10 to 15 inner thigh squeezes. Lie down on the ground, on your back. Keep your arms at your sides. Bend your knees and list your legs until they form a 90 degree angle to your hips. Place an exercise ball between your knees. Keep your feet flexed. Slowly bring your knees together, squeezing your thighs against the ball as hard as you can. Hold for 3 seconds, then slowly relax your knees and lower your legs to the ground. This counts as 1 inner thigh squeeze.
12. Follow the inner thigh squeezes with a butterfly stretch. Sit down on the ground and bring the soles of your feet together. Place your hands on top of each knee. Slowly lean forward from the hips, pressing down on the knees. Hold for 20 seconds, then straighten back up.

Doing Other Exercises

1. Understand that exercise has to be fast and intensive in order to be effective. Walking, swimming, and riding a bike can all be effective at busting cellulite. However, fast walking, intensive swimming, or fast cycling will be must more effective at getting rid of cellulite than a leisurely stroll or bike ride through the park. This section will give you some ideas for fast-paced exercises that can help bust cellulite.
   • Try to do the exercise a few times a week.
2. Try walking or jogging if you don't have a lot of equipment. Remember to keep the exercise intensive, however. A leisurely stroll through the park won't help you shed that cellulite. Instead, try walking uphill, hiking, jogging, or running.
3. Go for a bike ride. If you don't have a bike, or don't know how to ride one, head over to your local gym and try one of the elliptical machines instead. Remember to keep your cycling fast and intensive.
   • If you plan on going biking on trails, may sure you get a mountain bike.
4. Go swimming. This is great for those hot, summer days, and for people who have bad joints. Go out to your local pool and swim a few laps, or join a swimming aerobics class. Try to swim fast, with as many back to back laps as you can manage. Slow swimming will not be as effective.
   • Try to swim 3 times a week for 30 minutes.
5. Participate in cardio sports. Any fast-paced, intensive exercise is great at busting cellulite. Try to find a sport that you enjoy, that way you will go into it with more motivation. Here are some ideas to get you started
   • Basketball, football, handball, or netball
   • Martial arts
   • Tennis
   • Soccer
   • Water polo

Understanding Cellulite Reduction

1. Set a realistic goal. Getting rid of fat, which is what cellulite is, will take time. It cannot happen over night. You may not even see any results during the first week or so. It will generally take about 6 weeks of regular exercise (3 to 4 times a week) before you get the results you want.
2. Know what does not work. The more intense an exercise is, the more effective it will be at burning fat, and thus cellulite. Therefore, slow, easy exercises will not push and stimulate your body enough to shed that extra fat. Here are common exercises that have little to no effect on busting cellulite:
   • 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 pilates and yoga, have shown little to no effect on cellulite.
   • Slow cycling, elliptical training, swimming, and walking may help get rid of cellulite, but they are not very effective.
3. Understand that you must target the rest of your body too. Cellulite is fat. It is difficult to get rid of fat on just one part of the body. Because of this, you may want to consider targeting other areas of your body too. This will make getting rid of cellulite even more effective.
4. Alter your diet to focus on natural, whole foods. Exercise can only help you so much in getting rid of cellulite. If you exercise a lot, but then snack on unhealthy, highly-processed foods, all your hard work will get undone and the fat will just come back. The lists below contain examples of what you should consider eating more/less of:
   • Eat more fruits, vegetables, and protein, such as: blackberries, blueberries, chicken, and salmon.
   • Avoid fatty, oily, and processed foods. This includes: white bread/pasta, fried foods, baked goods, candy, and sodas.
   • Eat with moderation and avoid crash dieting. Eating a ton of salmon won't make the cellulite go away. At the same time, crash dieting won't help much either. It can make the cellulite come back worse.
5. Consider applying an anti-cellulite cream before and after doing intense sports or exercise. These creams aren't very effective on their own. They can, however, help your body shed cellulite easier when combined with intensive exercise, such as running or high-impact sports.

Tips

• If you find yourself lacking motivation, consider pairing up with a friend or taking classes instead.
• Consider enrolling in some spinning classes or circuit training.
• The more intensive the exercise is, the more effective it will be.
• Cellulite can be caused by a number of things, including life style choices and diet. If you are having difficulties losing cellulite, regardless of how much you exercise, take a look at your diet and life style.

Warnings

• Do not expect results overnight.
• Do not overwork yourself to get faster results. Compromising your health is not worth it.

Things You'll Need

Doing Routine Exercises

• Dumbbells
• Rope or towel
• Aerobic step or stairs
• Exercise band
• Exercise ball

Related Articles

• Get Rid of Cellulite

Sources and Citations

See also

• Improve Your Fitness With Proper Sports Nutrition
• Do Water Aerobics
• Cross Train
• Choose a Personal Trainer
• Get Exercise Outdoors
• Do Core Exercises
• Measure Your Thighs
• Wear a Fitbit
• Switch from Treadmill Running to Outdoor Running
• Burn Fat at Home

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