Cellulite Exercises

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Cellulite Exercises

Content:

• Exercises for different parts of the body from cellulite
• Super complex of exercises for cellulite

To get rid of cellulite, you cannot do without physical activity. However, it must be borne in mind that not all exercises will be equally useful. So, tennis and aerobics can not only help in the fight against lipodystrophy, but also lead to the fact that the veins on the legs are swollen. Swimming and strength training help fight cellulite much more effectively.

Exercises for cellulite should be performed in combination. It should be designed in such a way that the trainee can solve several problems at the same time: tighten muscles, get rid of subcutaneous fat deposits, and prevent the development of cellulite. The higher the energy consumption, the faster the process of breaking down and removing fat cells. The skin will gain elasticity, the blood supply will increase.

A set of exercises will allow you to forget about the problem of cellulite and stop its progression:

• You need to lie on your back, put your hands behind your head, and bend your legs at the knee joint. The body is slowly lifted off the floor, this process should take place in such a way that the practitioner feels the tension of the muscles of the buttocks and abdomen. At the same time, there should be no tone in the back of the head and in the shoulder girdle. In an elevated state, you need to count to 10 and lie on your back again. The number of repetitions is 20.
• From the back, you need to roll over onto your side and put the hand that was below your head. The emphasis on the floor is carried out with the free upper arm, the legs are bent at the knee joint. It is necessary from this position to raise one leg 20 times to a height of up to 20 cm. Then turn over and repeat the exercise for the other leg.
• Remaining on your side, put your head on your hand. The other hand also continues to rest on the floor. Now the leg should be raised 45 cm from the floor and you need to repeat such lifts 40 times. A similar action is performed with the second leg.
• It is necessary to take the starting position, as in the first exercise. The left calf is placed on the right knee and the body is lifted with tension on the abdomen and buttocks. In this case, the trunk should be slightly moved to the left during fixation at the top point. From this position, the count is up to 10. The number of repetitions is 25. The exercise is performed with a change of legs.
• Now you need to get up and kneel with your arms extended forward. Hands are withdrawn to the right side, and the body is lowered to the right thigh, then again you need to return to its original position. Such lifts need to be done 10 times for each hip.
• You need to lie on your right side with an elbow rest on the floor. The outstretched legs rise and stretch to the left. The number of repetitions is 10 times. Then you should do this exercise for the other side.
• The next exercise is done from a sitting position. You need to rest on your elbows, bend your legs at the knees and try to reach your forehead with them. Return to starting position. This exercise is performed 15 times.
• You need to continue to sit, but now with an emphasis on the palms. One leg is bent at the knee and taken to the side, and the other is left straight and lifted up. In this case, the foot of the bent leg should become the fulcrum. Perform the exercise 10 times and change legs.
• A bike to fight cellulite.

The more often a woman walks in the fresh air while pedaling a bicycle, the faster she will get rid of cellulite. In addition, you will be able to significantly pump up your muscles. This training will not take much time. At the very beginning of the ride, you need to pedal slowly (about 3 minutes), after which the pace should increase. At the maximum opportunity, you should hold out for 4 minutes. After which the speed decreases, the person rests and the exercise is performed again. This will not only get rid of excess fat, but also train the cardiovascular system.

• Rope in the fight against cellulite. Just jumping rope, you can spend a lot of calories and, in addition to the process of losing weight, get rid of cellulite. However, you should not stop jumping, as the orange peel will return again.
• The hoop in the fight against cellulite. With the help of the hoop, you can get rid of subcutaneous fat and strengthen the muscular frame of the back. It is best to twist it in the morning for 15 minutes every day. Already after 14 days of such classes, you can see the first result.
• We run away from cellulite. Morning jogging can be extremely beneficial, since thanks to it, blood circulation is normalized, extra pounds go away, cellulite is eliminated and the level of health in general increases.

It is better if classes will be held in the early hours, before the first meal, or an hour after breakfast. However, the load in this case should be negligible. You should not exhaust your body starting from the first run. The increase in load and time spent on running should increase gradually.

Exercises for different parts of the body from cellulite

1. Buttocks workout:

   • You need to stand in such a position that your feet are shoulder width apart. In your hands you should take weighting materials, weighing from 2 to 5 kilograms, depending on the degree of training of the person involved. Dumbbells are lowered between the legs and sit down, as if on a chair. Then they get up again, strain the buttocks for 3 seconds and relax again. The number of repetitions is 12.
   • You need to sit on the floor with your legs outstretched and your hands behind your head. In this position, you need to crawl forward, moving with the help of the buttocks, and then back. You cannot bend your back. The exercise is performed until fatigue sets in.

   • You need to lie face down with your chin on your hands. From this position, maximally raise one leg up and fix it at the peak (holding time - 5 seconds). Perform 20 times for each leg.

2. Hip workout:

   • In the hands of dumbbells, the limbs themselves are lowered along the body. A step forward is performed with the right leg with the left knee on the floor. The right leg does not come off the floor, while the left leg is raised approximately to the level of the right ankle. The lift is carried out with the tension of the thigh of the right leg. The number of repetitions is 20.
   • You need to lie on your stomach and bend your legs at right angles at the knee joint. Straining the buttocks, you should stretch your legs up, when the hips rise above the floor, you should fix in this position for 5 seconds. The number of repetitions is 15.

3. If cellulite is on the buttocks:

   • Squats with dumbbells from 1 to 3 kg. For the same purpose, you can use bottles of water or sand. The arms should be extended forward, the back should be straight, and the legs should be shoulder width apart. When squatting, the peak point should be the position of the buttocks parallel to the floor. To begin with, 15 squats are enough with a gradual increase. The maximum amount is 100 times a day.
   • You need to lie on your back with arms extended and knees bent. From this position, you should pull the pelvis up, reach the maximum and return back. Lie on your back, alternately relaxing and straining the muscles of the buttocks. Perform the exercise up to 25 times.

4. Leg workout:

   • Jumping for 15 minutes in the morning, which should end with a contrast shower.
   • A ride on the bicycle.

Super complex of exercises for cellulite

To quickly and effectively get rid of the problem of cellulite, you must follow the following rules:

• The complex must be performed daily in the morning;
• Cardio workout should be 30 minutes 3 times a week;
• You need to swim 2 times a week;
• While taking a contrast shower, you need to rub problem areas with a brush.
• Exercise for the hips and buttocks. It is necessary, being on all fours, to alternately raise the leg bent at the knee as high as possible. At the maximum, you should fix and lower the limb back, but without touching the floor. The number of repetitions is 15.
• Training the back of the thighs. You need to lie face down with your legs bent at the knees. Keeping your feet parallel to the floor, raise your hips and hold for 5 seconds. The number of repetitions is 15.
• Taking the torso to the side. You need to sit on your side, hips and bend your knees, arms in front of you, palms down. The free upper leg is lifted and pulled back, locked, and then pulled to the side, locked again.
• To train the thigh and abdomen, you need to lie on your back with your legs bent at the knee. In this case, the body is lifted from the surface in such a way that the back and hips form an inclined straight line. From this position, the leg stretches to the chin and is fixed, then you need to return to its original position. For each leg, you need to do 15 exercises.
• Exercise "strong push" is performed from a position on all fours with an emphasis on the elbows. You need to swing your leg and take it up as much as possible. When returning your leg back, you must not touch the floor. The number of swings for one leg is 15.
• Training the front of the thigh. You need to stand up straight and take one leg back, placing it with your foot on an elevation, for example, on a stool. Hands are fixed at the waist. From this position, you should sit down with a straight body and straighten back. The number of repetitions is 15 for the left and right legs.
• Dumbbell Exercise. Their weight should be 5 kg. Spread your legs shoulder-width apart and sit down with the buttocks back. Stretch your hands down. After fixing in this position, you need to stand up again. Repeat 15 times.

If you perform the complex without gaps, you will be able to eliminate cellulite and prevent its occurrence in the future.

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[Video] Dr. Berg - The most effective exercises for cellulite:

The author of the article: Gordievskaya Valeria Sergeevna, cosmetologist, specially for the site ayzdorov.ru