Exercises to Reduce Cellulite

As trainers we get asked all the time, “what can I do about my cellulite?” and “can I get rid of it??” Let’s first start by understanding what Cellulite actually is and why it looks the way it does on our bodies.

 

Cellulite is actually nothing more than normal fat underneath our skin. The fat appears bumpy because it pushes against connective tissue, giving skin that puckered appearance.

Also important to mention that just having cellulite doesn't mean you are overweight, even “skinny” individuals can have it.  If you happen to be overweight, losing weight often times will help reduce cellulite. Cellulite is much more commonly seen in women than men, and if women in your family are prone to it, you probably will be too.

 

Other factors that can influence if and how much cellulite you may have (and how visible it may be) include:

  • Poor diet
  • Yoyo or Fad Dieting
  • Slow metabolism
  • Lack of exercise and physical activity
  • Hormonal changes
  • Dehydration
  • Total body fat
  • Thickness and skin color (Cellulite tends to be less noticeable on darker skin.)

 

Now that we understand what cellulite is, let’s talk about some exercises to help combat it!

  • Standing Forward Bend:

Stand with feet hip-distance apart. Hinge forward at the hips and keep a slight bend in your knees. Lay your chest on your upper thighs as you let your head fall toward the ground. Slowly straighten your legs, making sure your knees don’t lock out and keep your hips over the center of your feet. Hold for 10-15 seconds.

 

  • Chair Pose:

Stand with your feet together and bend at the knees, sitting your hips back (like sitting into a chair) and lifting your chest up to the sky. At the same time, reach your arms up by your ears, keeping your shoulders relaxed and ab muscles tight. Sit back as far as you can and try to make about a 90-degree angle with your legs (a shallower angle is fine—go as far as is comfortable) while keeping your back from rounding and knees from going past your toes. Hold for 10-15 seconds before coming to standing and repeat 3 more times.

 

  • Lunge with a Twist:

Standing with your feet together, press your hands into prayer position at the center of your chest. Tighten your abs and step your left foot back so your right knee is directly above your right ankle. Hinge your chest forward as you twist at the waist, to your right side. Rest your left elbow right outside your right knee, keeping your hips level and facing forward. Look up past your right elbow and hold the pose for 10-15 seconds. Bring torso back to center, return to standing and repeat on the other side. If you need a modification: keep your back knee on the floor!

 

  • Glute Bridges:

Lie on your back with knees bent and feet flat on the floor and hip distance apart. Press down into your feet, and lift your hips and butt off the ground. Place your hands under your hips and press your hands into the floor. Squeeze your hamstrings (back of your legs), butt, and core muscles and hold for 10-15 seconds. Lower slowly back to the ground, and repeat 2 more times.

We recommend doing these three days a week. For an added bonus, do 30 minutes of cardio four times a week! Give these a try and let us know how they’re working for YOU!