Cellulite is not easy to get rid of. It requires regularity and a proper diet. Movement is also key. We suggest what physical exercises can help in the fight against orange peel.
Cellulite is unevenly distributed fat under the skin. The skin in the place where this change occurs is uneven, covered with lumps and nodules. It looks like the skin of an orange – hence the synonymous name cellulite. Orange peel appears most often on the thighs, buttocks, hips, but also on the abdomen and arms.
Cellulite affects up to 8 out of 10 women. It affects not only people struggling with overweight and obesity. In addition to lack of exercise, inadequate hydration and poor eating habits, hormones also contribute to its formation. Fluctuations in estrogen levels – pregnancy, menstruation – all this makes cellulite also affects slim people.
Physical activity as a remedy for cellulite
The answer to the question of what exercise is good for cellulite is simple: any. The first step in the effective fight against orange peel is physical activity. Cardio exercises work very well. They will allow you to quickly burn fat tissue, and thus also cellulite. Movement also contributes to efficient lymph circulation and, as a result, the reduction of orange peel.
When thinking about effective exercises for cellulite should decide on running, cycling, swimming, aerobics, zumba. A great solution is also walking, rollerblading or jumping rope. It is important to exercise regularly – about 4 times a week. If we choose movement that gives us pleasure, there is a greater chance that physical activity will become a habit.
Cellulite on thighs and buttocks – how to fight it
Effective exercises for cellulite on thighs and buttocks are squats. On the Internet you can find a lot of challenges to do squats regularly and motivational support groups. Squats are a quiet exercise, requiring little space and additional equipment.
It is important to perform the exercise precisely and carefully. The starting position is the straddle, with feet shoulder width apart. Next, perform a squat, remembering that
– your knees should not go beyond the line of your feet,
– feet are glued to the floor,
– the angle between the thigh and the shin is 90° maximum
The abdomen should be drawn in, and at the moment of rising it is worthwhile to tense the glutes. If you want to increase the power of the exercises, you can take weights in your hand.
Lunges and leg extensions in the fight against cellulite
In the fight against cellulite on thighs and buttocks will help leg lunges. Leg extensions and leg curls are seemingly easy exercises that involve many muscle groups. By placing weights on arms and legs, we can increase the intensity of training.
The starting position is similar to that for squats. Stand upright with your feet hip-width apart. Next, we move on to performing one-legged backward lunges. The hips should be low – perpendicular to the floor. The back leg remains bent, and the front leg remains straight. Remember to keep the knee in line with the toes, pull the abdomen in and straighten the back. Remain in the bend for a few seconds and deliver the leg. In a more advanced version, we can add a gentle up-and-down pulsing in the bend.
In reducing cellulite from the thighs and buttocks are also helpful exercises associated with leg extensions. You can perform leg swings in a supported kneeling position, as well as side kicks in the same position. Horizontal and vertical scissors, as well as bicycles performed on the back will also be effective. Such exercises will also have a positive effect on the appearance of the abdomen.
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