Top 25 cellulite exercises for buttocks and legs without squats, lunges and jumps

One of the most effective ways of getting rid of cellulite is regular exercise. Squats and lunges are the most common exercises for legs and buttocks form the basis of all programs for the lower body. However, such exercises provide the strong stress on the joints, so not everyone can perform because of common problems with knees.

We offer you a ready-made plan from cellulite exercises for buttocks and legs without squats, lunges and jumps that are the most safe for the knee joints. Of course, these exercises will not protect you completely from injury, but the knee will get a minimum load. In addition, this’s low impact exercise will be beneficial for people with spinal problems and varicose veins.

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Basic rules for exercise from cellulite

Before you begin to perform the suggested exercises for cellulite buttocks and legs without lunges, squats and jumps, check out the main recommendations for training at home or in the gym.

  1. Always start exercise with a warm up and end with stretching. Warm-up will prepare your body for exercise and warm up the body, which will help avoid injury and increase the effectiveness of the training. The final stretch to restore your muscles after load and to relieve delayed onset muscle soreness. View warm-up before exercise and stretching after exercise.
  2. Even workout without lunges, squats and jumps do not fully protect your knee joints. It is therefore advisable to use braces for my knees and to always train in shoes.
  3. During the exercises on the floor, drawing knees (on all fours) place them under a towel or soft pillow. Do not push knees to the floor and try to redistribute the load so that the load received working muscles, not the knee.
  4. During exercise you have to strain muscles of the buttocks, this will help to give a quality load target areas and conduct activity more efficiently and safely.
  5. Please note that the exercise plan cellulite without lunges and squats – variable. You can change the number of repetitions and jumps, as well as the composition and order of the exercises in its sole discretion.
  6. If you want to get rid of cellulite faster, in addition to regular training use massage or a warming cream to problem areas of the body. This will help to make the skin more smooth and elastic. Try to use natural cosmetics that are made from high quality natural raw materials without synthetic additives.
  7. Even if your legs are your troubled area, do not forget to train other muscles in your body. This will help to balance the shape and to burn extra calories.
  8. How often to train? Exercise 1-2 times a week (with a little cellulite or to maintain the form) or 3-4 times a week (when running or cellulite to achieve faster results).
  9. How much time to train? Engage in 15-20 minutes (beginners) or 30-45 minutes (experienced working).
  10. Additionally, to increase the load you can use fitness bands (useful tools for training the feet) and ankle weights (effective equipment to enhance the load).

Workout for buttocks and legs without squats and lunges

There will be 25 different exercises for buttocks and feet, which are subdivided into rounds (circles). You can take an existing schema or to modify it to fit your capabilities.

Adjust the number of repetitions and rounds, depending on the availability of time and physical strength. You can also perform the first and second round in one day; third, fourth, fifth circle the other day.

The first round of exercises

1. Swing leg back: 15-20 reps on each leg

2. Swing leg back (pulsing): 20-25 reps on each leg

3. Swing leg + discharge and pulling knee to chest: 10-15 reps on each leg

4. Swing leg to the + side pulling knee to chest: 10-15 reps on each leg

5. Rotation of the foot in standing: 10-15 reps on each leg

You can repeat the exercise in 2 laps.

A second round of exercises

1. Swing leg up: 15-20 reps on each leg

2. Pulsating swing leg up: 20-25 reps on each leg

3. Abduction feet to the side: 15-20 reps on each leg

4. Swing leg diagonally: 15-20 reps on each leg

5. Swing leg diagonally in both directions: 10-15 reps on each leg

You can repeat the exercise in 2 laps.

The third round of exercises

1. Bridge: 20-25 reps

2. The bridge-frog: 20-25 reps

3. Leg lifts in bridge: 10-15 reps on each leg

4. The Mach leg in the bridge: 10-15 reps on each leg

5. Swing leg on the side: 15-20 reps on each leg

You can repeat the exercise in 2 laps.

The fourth round of the exercises

1. Max bent leg back: 15-20 reps on each leg

2. Mach pulsing the bent leg back: 20-25 reps on each leg

3. Blow on the buttocks while standing: 15-20 reps on each leg

4. Swing forward backward leg: 10-15 reps on each leg

5. Swing leg up in the slope: 10-15 reps on each leg

6. Leg lift sitting on a chair: 15-20 reps on each leg

You can repeat the exercise in 2 laps.

The fifth round of exercises

1. The rise of the hands and feet on the floor: 10-15 reps on each side

2. Swing foot on the floor: 15-20 reps on each leg

3. Rotation of the foot on the floor: 10-15 circles on each leg

4. Leg lifts lying on stomach: 10-15 reps on each leg

5. Splitting prone: 15-20 reps

You can repeat the exercise in 2 laps.

For animated pictures thank you fitness bloggers on instagram: mariela.bravo.fit, laurahamiltonpft, curvyyyfitness, ingrid_pilates, insta_jen77.

For workouts at home we recommend viewing the following article:

  • Top 50 best exercises for buttocks
  • The top 50 best exercises for belly
  • The top 50 best exercises for legs
  • Top 20 best exercises for arms

For beginners, the workout’s low impact, Legs and buttocks

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