Causes of cellulite and the best anti cellulite exercises to target it
What could be worse than having fatty legs and butts? Well, having cellulite over that fat, right?? I think just about anyone hates cellulite. And that goes double for the ladies. Yes, this affliction plagues some men, but it’s far more prevalent in females. In fact, up to 98% of adult women have some degree of cellulite, according to a recent paper from Cornell University.
Unfortunately, even if you're stick thin you can get cellulite, so weight doesn't exactly determine if you have cellulite or not.
What is cellulite and what are the best cellulite burning exercises
While there are many theories to the actual cause of cellulite, one point that’s not disputed: It’s fat. So even if you’re still thin when cellulite starts to appear, the dimply area is likely the product of an increase in body fat.
But that’s just one part of the problem. The other? The area where fat is stored under the skin seems to have a different structure than elsewhere on the body. And as those fat cells increase in size, this structural abnormality begins to become visible on the surface of the skin, leaving indentations. That’s cellulite. The more those fat cells inflate, the more evident the cellulite becomes. The flipside: Lose the fat; say goodbye to cellulite. Trouble is, just as the butt is often the first place fat starts to appear, it’s frequently the last place it disappears. Which may explain why it seems like you can’t shake the cellulite.
How to get rid of cellulite
The truth is, consistency and patience are your friends. “In my experience, it can take up to a year for cellulite to go completely away,” says Valerie, who has also trained Cindy Crawford, Jessica Biel, and Sasha Alexander. “But it can start to get noticeably better within weeks. And that can be very motivating, which will help you stick with it.” So what’s Valerie’s secret? “First and foremost, you have to eat a smart diet,” she says. “But you can get slower results or faster results, depending on how disciplined you want to be. There are different options for every lifestyle and goal.”
- eliminate processed foods
For those who want to zap cellulite fastest, Valerie recommends that you eliminate processed foods altogether. That includes foods that contain added sugar—soda, baked goods, and candy—as well as those products that have been highly refined, such as white bread, white pasta, and French fries. She also advises that you limit alcohol consumption to two drinks a week. The upshot: You eat a whole foods diet, with an emphasis on lean meats and fresh produce. “That doesn’t mean grilled chicken and steamed broccoli forever,” says Waters. “But six weeks of being super-dedicated can speed your results and give you the momentum to keep at it.”
- anti cellulite exercises
Of course, Waters will tell you that her true expertise is using exercise to tone and tighten a woman’s butt and thighs. How does she do it? With fast-paced circuit-training that burns tons of fat, improves cardiovascular fitness, and strengthens every muscle in the body, especially targeting the glutes and hamstrings.
- The fat burning cellulite busting workout
A typical workout might be comprised of 3 separate circuits. Each circuit is usually 3 to 5 exercises. For the first circuit, you do one exercise after the next—around 10 to 15 reps of each—with no rest in between. Once you’ve completed all the exercises, you then rest for about a minute, and repeat the entire circuit one to two more times. When you’ve finished, you move on to the second circuit, and then the third, following the same procedure for each. While Valerie makes sure you work your entire body, she has advises an important cellulite-squelching ratio: do two lower body exercises for every one upper body exercise.
So blend the fast pace of a circuit routine with the metabolism-boosting benefits of weight work, and you’ll start to smooth out that orange-peel pattern on your rear end. What’s more, the improvement in strength and fitness you experience will allow you to work harder and harder each workout—dipping into your fat stores to torch even more calories, and achieve even faster results.
1. Single-leg Hip Raise
- Lie faceup on the floor with your left knee bent and your right leg straight. (Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way.
- Squeeze your glutes and raise your raise your hips until your body forms a straight line from your shoulders to your knees. (Your left leg should stay elevated the entire time.) Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes.
- Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you're primarily doing the work with your glutes, not your lower back and hamstrings.
Easier hip raise: Do the same movement, but with both feet on the floor. Make the hip raise harder: Do the same movement, but cross your arms over your chest instead of bracing them against the floor (as shown).
- Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step.
- Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.
Easier step-up: Try the exercise with just your body-weight. A variety of the step-up: Stand sideways, with your right leg next to step. Then cross your left foot in front of your right leg and place your left foot on the step. Now perform a stepup. Focus on really pressing your left heel into the step to push yourself up.
3. Reverse Lunge
- Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
- Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. That's 1 rep. Do all your reps, then repeat with your right leg.
Easier lunge: Try the exercise with just your body-weight. Make the exercise burn more fat: Try the exercise with your back foot on a Valslide—the secret weapon Valerie uses with all her clients. The idea: Think of your back foot simply as a support, so that you’re keeping most of your weight on your front leg. The Valslide will help you do this better, and that’ll make your butt muscles work harder.