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How to get rid of cellulite quickly: expert advice
If it seems to you that you cannot get rid of cellulite, you are mistaken. It turns out this can be done with 8 exercises.
Cellulite is one of those enemies that are very difficult to defeat. One of the most effective ways is regular massage sessions with rolls. What exercises will help to make the skin perfect, said Tatyana Yurina, bodymaker at SuperPopa studio and trainer of the Goodbye, Cellulite program at the Raketa fitness club chain.
Roll workout helps to reshape the body and improves blood circulation. Rolls allow you to independently, without someone else’s help, do an effective massage. The main task is to relax the so-called trigger points, which are trapped in muscle spasms. To do this, you need to roll each muscle on a roll for three to five minutes and immediately do several stretching exercises. Regular exercise with a roll helps to remove excess fluid from the body and get an anti-cellulite effect.
The workout takes place in a calm, relaxed rhythm and begins with a gentle warm-up of the joints of the arms and legs and basic stretching exercises.
We put the roll in front of us and begin small rolling with each foot. We start with a small amplitude, gradually increasing it along with the pressure of the leg to the maximum – from the pads under the toes to the instep of the foot. We roll for 2-3 minutes, first with one foot, then the same amount of time with the other.
We get down on the mat and begin to warm up the calf muscles with the Achilles tendon of the right leg. In this case, the feet should move away from themselves and towards themselves, such movements can increase blood flow and relax the calves. The roll should move from the heel to the middle of the calf muscle. We knead each leg like this for about a minute. Then we lean on our hands and begin to roll the roll along the entire length of the gastrocnemius muscle – from the Achilles tendon to the area under the knee. In this case, the leg should be completely relaxed. We repeat the exercise for 3-5 minutes for each leg. Ideally, you can cross your legs, increasing the pressure on the roll, but only if there is no pain. In case of discomfort, it is better to perform the exercise with only one leg.
In a stretching exercise, the main task is to pull the calf muscle well. In a sitting position, we take the foot, bend it towards ourselves and straighten the leg as far as possible. In this case, the foot should continue to pull towards you in order to feel the tension of the gastrocnemius muscle. In this position, you must hold on to at least 30 seconds, while maintaining slow and calm breathing. Stretching should be performed for each leg immediately after the roll, that is, you rolled the calf muscle of the left leg – and immediately stretch, then roll your right leg, and then immediately pull the muscle.
Moving on to the back of the thigh. We raise the pelvis with support on our hands and begin to gradually roll along the entire length of the biceps – from the area under the knee to the sub-buttocks fold. At the same time, we also try to completely relax our legs. As you get used to, gradually increase the amplitude, shifting the position of the body. If you take an upright position, the body weight will put more pressure on the roll, but this should not cause discomfort. We also perform exercises on the back of the thigh for 3-5 minutes.
We remove the roll to the side, straighten our knees and, as we exhale, lower ourselves into the fold, trying to pull the body as close as possible to the legs. The knees should be completely straight. We feel the extension of the entire back surface of the legs. In this position, you need to stay for at least 30 seconds, keeping calm breathing.
Massage of the anterior surface of the lower leg
We put the roll in front of us, kneel on it and begin to gently roll it over the entire surface of the lower leg – from the area under the knee to the instep of the foot. Movements should be smooth and slow. The exercise is performed for two minutes. If painful sensations appear, then you can roll each of the legs alternately. Then we do stretching exercises: we fix the toes on the top of the roll and lower our buttocks onto the heels. For 30 seconds, we maintain the tension from the instep of the foot.
We lower ourselves on our elbows, and place the roll in the area above the knee. In this position, we slowly bend and unbend our legs 5-7 times. At the same time, we try to do the exercises in a relaxed way: as a rule, the muscles of the front of the thigh are very tight, especially as a result of strength training. And the main task is to relax the quads. Then we roll back a little further, placing the roll approximately in the middle of the muscle, and in this position again bend and unbend the legs 5-7 times. After that, place the roll in the groin area and repeat the exercises.
After finishing the warm-up bends, we straighten our legs and, for 3-5 minutes, do slow rolling along the entire length of the front surface of the thigh. At the same time, the legs should be completely relaxed, the breathing should be calm. This is followed by stretching exercises. We remove the roll to the side. We push the right leg forward, leave the left leg behind and bend it, pulling the heel as close as possible to the buttock. It is important to feel the tension on the front of the thigh of the left leg. Then we change the legs and also pull the right heel to the buttock. We linger in this position for 30 seconds.
We pull the roll closer to the buttocks. We lean on it with the lower back so that it is securely and evenly fixed. Holding ourselves in this position with our hands on the hips, while inhaling, we slightly bend in the back, while exhaling, we return to the starting position, trying to relax the lumbar region. We do 5-7 reps and move the roll to the middle of the back, again repeat the deflections 5-7 times. Then we push the roll into the area under the shoulder blades and again do 5-7 repetitions per deflection.
Further, in this position, we cross our arms on the chest, raise the pelvis and begin rolling with a roll along the entire line of the spine – from the area of the shoulder blades to the lower back. We perform the exercise for 2-3 minutes. If there are painful sensations, then you can put your hands on the mat and thereby slightly reduce the pressure. The exercise ends with stretching. We take ourselves under the knees and, with a round back, stretch back as much as possible in order to feel the tension along the entire line of the spine.
If it seems to you that you cannot get rid of cellulite, you are mistaken. It turns out that this can be done thanks to 8 exercises.