It should be noted right away that an exercise program for cellulite in itself will not help to completely get rid of this problem: this is only part of a set of measures. However, thanks to the gymnastics, which is placed below, you will improve blood circulation in those areas that require attention, regulate metabolism (which means that toxins and toxins will be removed more intensively), strengthen muscles, and make the skin more elastic and smooth.
Preliminary Tips:
1. Perform exercises smoothly, without sudden movements.
2. Do not try to facilitate the performance of exercises at the expense of other muscles – the effect of training will be reduced to zero.
3. A fully completed exercise assumes maximum amplitude. If you unbend your legs or arms, do it to the end, do not replace the squat with a half-squat, etc.
4. Watch your breathing. If there are no special instructions in the description of the exercises, then remember: a short powerful breath is taken just before the most difficult part of the exercise, and the exhale is closer to the end.
5. Be sure to pause between sets to recuperate.
6. The famous bodybuilder and actor Arnold Schwarzenegger advised to improve the effect of training by a detailed representation of how muscles work and develop during exercise.
Basic Exercises Against Cellulite
1. Semi-squats with support
Put your feet together, put your hand on a support (for example, a chair), rise on your toes. Bend your knees slightly, tighten your glutes and draw in your stomach, then slowly squat down, dropping down 7-12 centimeters. Hold at the bottom point, calmly count to three and return to the starting position. One set – 10 reps. Do no more than 2 reps at first, with pauses in between.
2. Squats in the lunge
Stand straight, feet hip-width apart – right leg forward, left leg back on toe. Bend your knees slightly with your back straight. Lower yourself in this position so that the right knee does not go over the toe, and the left knee is bent at an angle of 90 degrees. Remember to keep your back straight. Hold in this position, then bring your left leg forward, follow the technique. As a result, you get wide strides with squats. Take 1 of these steps in 30 set. Relax and repeat the approach 1-2 times. Over time, these squats can be done with weights – for example, with light dumbbells: this way you begin to work out the relief of the upper legs and buttocks.
3. Walking while sitting
Sit on the floor with your legs together and extended forward, with your arms behind your head. Now, with the help of the muscles of the thighs and buttocks, alternately tear one or the other leg off the floor and move forward as if you were sitting forward. At the same time, keep your feet perpendicular to the floor. Then do the same in the opposite direction, moving back. There should be at least 10 “steps” in each direction, that is, 20 “steps” in both directions – this is 1 set. Start with 2 approaches, then the loads can be increased.
4. Side stretch
Lie on your right side with your right elbow and knee bent. Place your left hand behind the back of your head. Now start slowly raising and lowering your straight left leg. Then roll over to the other side and repeat the exercise with your right leg. For each leg, 15 lifts is 1 set. Start with 2 sets.
5. Pelvic lift
Lie on your back, bend your knees, place your feet a little more than the width of your pelvis. Place your hands on the floor along your body or on your buttocks to better feel the muscle tension. Now tighten your gluteal muscles and lift your pelvis up. Pause and tighten your muscles even more. Then lower the pelvis, but do not touch the floor. Then raise again. Do at least 10 reps, 2 sets.
Do not arch your back during the exercise. In between sets, stretch your glutes by pulling your knees up to your chest.
Over time, this exercise can be performed in a slightly different way: put your feet not on the floor, but on a dais (platform, bench, edge of the sofa). In this exercise, the amplitude of the pelvic lift will increase, which means that the load on the gluteal muscles will also become greater. In addition, the press will be more actively involved in the work, which will also reduce the possibility of cellulite on the abdomen.
Exercises that you do not need to do when fighting cellulite:
- jumping,
- jumps on hills,
- jogging,
- jazz dancing,
- aerobics,
- stretching system.
- These exercises put unwanted stress on the muscles and stimulate the cellulite formations to harden even more.