9 out of 10 women are affected by cellulite. Although it has been recognized for more than 150 years in various scientific works, the causes of this adiposity are not yet clearly established.
Several factors must be taken into consideration to limit the appearance of cellulite, and in particular a sedentary lifestyle because physical activity helps to fight against the storage of fat mass.
Stretch every morning
One of the causes of cellulite is water retention, which occurs when the body stores more fluid than it eliminates. The body of a person with water retention will contain more than 65% water, while a person who does not suffer from it will contain 50 or 60%.
To fight against water retention, certain stretches are recommended because they help drain body fluids.
The size. Stand with your legs shoulder-width apart, then gently rock your torso from left to right and back.
Buttocks and thighs. Several exercises are possible. First, sit on the floor with your legs stretched out and grab your toes with your hands. Then, spread your legs as far apart as possible to stretch the inner thigh.
In addition to promoting drainage, stretching lengthens the muscles which will have the effect of distributing cellulite over a larger surface to reduce its appearance.
Adopt the Pilates method
Inspired by yoga, dance and gymnastics, Pilates aims to work the stabilizing muscles of the body. Even if the movements are complex to perform, they are gentle and without impact on the joints. All the muscles of the body are used, but more particularly the abdominals, the dorsals and the glutes. Pilates improves posture while defining the silhouette. The activation of the muscles of the lower body will promote the circulation of the lymphatic system (= vessels allowing the flow of toxic waste) and oxygen, two problems of the regions targeted by cellulite, according to a study carried out by Dr. Sergio Curri from the Molecular Biology Center in Milan (Italy)1.
Tone the legs, buttocks and abs with strength training techniques
Another weapon to fight against cellulite is bodybuilding which strengthens the whole body. Simple exercises allow you to learn them at home or in the gym. The main parts of the body affected by cellulite are the thighs, buttocks and stomach. It is therefore necessary to bet more on the strengthening of these areas, although a complete program of muscular training is to be preferred.
Here are four movements to incorporate into daily activities:
Toning the buttocks. Place yourself on all fours on the ground then, alternately, lift one leg, pointing the heel towards the ceiling. The exercise should be performed 2 times at the rate of 15 repetitions per leg.
Muscle the legs. Initially, stand upright and then lower your buttocks as if you wanted to sit on a low chair. Then, go back up by performing a jump. The jumping action will promote the circulation of the lymphatic system. The exercise should be performed 2 times at the rate of 15 repetitions.
Cut abs. Lie down on the ground and straighten your legs, taking care to lift them slightly off the ground. Bring one leg up to your chest, keeping the other straight, and so on. The exercise should be performed 2 times at the rate of 15 repetitions per leg.
All sports that stimulate the heart rate are recommended to counteract cellulite. Cycling is one of them, since it allows both to improve cardiovascular endurance while working the muscles of the lower body which are highly stressed during this type of activity. The acceleration of the heartbeat promotes a better circulation of oxygen and lymphatic fluids in the body, which will help to reduce cellulite provided you continue this activity on a very regular basis.
Engage in an aquatic activity
There are many water activities: aquabike, aquagym, swimming, etc. Among their benefits, we note the absence of perspiration and shocks on the joints as well as the draining properties of water. The movements performed in a swimming pool create a counter-current with the water which produces a massage on the working muscles. The blood and lymphatic circulations are activated which promotes the destocking of unwanted fatty masses, provided that you continue an aquatic activity 2 to 3 times a week, for several months.
Running naturally promotes blood and lymphatic circulation, which promotes the loss of cellulite.
If you don’t like running, choose an endurance sport like walking, cycling, swimming, rollerblading…
The results are visible by running an average of 40 minutes three times a week.
Targeted muscle building exercises can overcome cellulite if they are practiced regularly and if they are associated with good food hygiene.
Front slits work the thigh area. Standing, legs hip-width apart, back straight and hands on your waist, take a big step forward, then flex your legs on a vertical axis until you reach a 90° angle at the level of the front knee. Your back leg should be parallel to the ground, resting on your toes. Push off with your leg to return to the starting position. Do the same with the other leg.
The small bridge exercise
The bridge works the gluteal area.
Lie on your back with your knees bent. Contract your glutes and abs and lift your hips as high as possible while keeping your shoulders on the floor. Hold the position for a second, then come back down. Do the exercise 10 times in a row.
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