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Cellulite Exercises at Home

Posted on 22 January 2016 by

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Banishing Cellulite Fast With Tried-and-True Exercises

Cellulite is the bane of many women’s existence, especially during the summer months when it is on display at the beach for the world to see. Even celebrities have to cope with the National Enquirer using zoom lenses to snap unflattering shots of even the leanest of famous thighs plagued by the dreaded cellulite.

What Is Cellulite?

Cellulite is dimpled fat beneath the surface of the skin. It is often described as having the look of cottage cheese, It appears bumpy because the fat cells are pushed against connective tissue, creating puckers and lumps. Cellulite is more common among women than among men, and has a heredity connection that suggests that if your mom and grandma had cellulite, you might have it as well. And while some experts will say there is no cure for cellulite, that’s not exactly true. Cellulite is caused by fat cells that have increased in size due to weight gain. Losing body fat decreases the size of those cells so they become less visible, according to the experts at

Can Exercise Erase Cellulite?

Adding exercise to the mix not only helps reduce the look of cellulite, but can erase it completely. Exercise is especially important, experts say, because it builds up the support for the cutaneous – or fat – layer of skin, giving it stability. “As women age, they lose muscle,” Wayne L. Westcott, PhD, told Prevention magazine. “As that muscle layer becomes thinner, weaker, and less firm, that overlying fat layer now doesn’t have a stable base. The fat crinkles and wrinkles and goes in any direction because there’s not a solid, smooth foundation underneath it,” added the fitness research director at Quincy College in Quincy, Massachusetts.

Exercises That Target Cellulite on Thighs, Hips and Butt

Actress Rachel Nichols, who starred in the movie “Conan” and landed a recurring role on the series “Alias,” chose to deal with her cellulite by not looking at it, until she hired a personal trainer, who taught her some tricks to help put cellulite in its proverbial place. “You’re always told that cellulite is hereditary, and that there’s nothing you can do. You just have to live with it,” Nichols told Prevention magazine. Turns out, working with trainer Valerie Waters for several months while following a healthy diet helped her cellulite completely disappear, making the sight of her butt and thighs in a mirror much less harrowing. Waters’ top exercises include:

  • Single-Leg Hip Raise

To perform this move, rest face-up on the floor, bending your left knee and raising your right leg parallel to your left leg so your thighs are aligned. Tighten your abdominal muscles and squeeze your glutes, then raise your buttocks and back off the floor, creating a straight line from your toes to your shoulders. Continue to squeeze both your abdominal and glute muscles, holding the position for two seconds before returning to start. Make sure you are putting the focus on the muscles of your glutes rather than those of your lower back and thighs. (You can feel where the effort is focused, and if your thighs are burning, you ae performing the exercise improperly.) If you have trouble getting started, perform the move with both feet on the floor. Do 10 to 15 reps with your left leg bent, then switch and repeat with your right leg.

  • Reverse Lunge

Hold a pair of dumbbells – your strength level will determine what weight you choose – and hold them at your sides, your palms facing each other and your arms comfortable and relaxed. Step back with your right leg and lower your body into a lunge position until your left knee is bent at a 90-degree angle and your right knee comes close to touching the floor. Using your left heel as leverage, push yourself back to the starting position. Do around 10 to 15 reps with the left leg, then switch to the right leg to complete the exercise.

  • Step Ups

Again holding a pair of dumbbells at your sides, stand in front of a bench or a step. Place your left foot firmly on the step and raise your body until your left leg is straight and you are standing on the bench, keeping your right foot elevated. Lower your body until your right foot touches the floor and raise yourself up again. Do 10 to 15 reps, then repeat with your right leg. For the best results, complete each exercise, then perform two to three circuits, repeating the routine from start to finish.

Exercises That Target Abdominal Cellulite

While cellulite most often appears on the hips, buttocks and thighs, it can also show up on your abdomen, making bikini season a months-long nightmare. There are, however, some exercises beyond traditional crunches (although those work, too) that can target belly-related cellulite, erasing it fast.

  • Bicycles

This old-fashioned exercise is a traditional move that has been an effective way to target abdominal muscles and flatten the belly fast. In fact, the American Council on Exercise calls it the most effective abdominal exercise, because to works your whole core, toning and tightening it fast. To do it, lie on your back with your knees bent, feet flat on the floor and your hands behind your head for support. As you raise your left leg toward your chest, twist your upper body to the left, bringing your right elbow toward your left knee and stretching your right leg straight. Without stopping and in a fluid motion,  reverse the motion, bringing your left elbow toward your right knee. Repeat at least 15 reps on each side.

  • Abdominal Hollowing

While on your hands and knees, inhale deeply, allowing your abdominal muscles to remain relaxed. As you exhale, tighten your abdominals by pulling your navel toward your back. Hold for several seconds, then relax and repeat at least 10 times.

Speeding Up The Process

Patience, however, is key. “In my experience, it can take up to a year for cellulite to go completely away,” said Waters. “But it can start to get noticeably better within weeks. And that can be very motivating, which will help you stick with it.” To zap cellulite faster, Senvie’s all-natural Celluvin helps reduce the appearance of cellulite with power-packed ingredients including collagen to help improve the look of skin as well as caffeine to reduce swelling and retinol to help firm and tighten skin, reducing the appearance of the dimples of cellulite.

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