To get rid of cellulite, it is important to give preference to exercises that help strengthen and tone the leg and gluteal muscles, such as squats or bridges, in addition to having a balanced diet that is low in foods rich in fat or sugar. This way, it is possible to prevent cellulite from appearing or improve the appearance of cellulite.
In addition to strength exercises, it is also recommended that aerobic exercises be carried out, such as running or cycling, for example, as this means it is possible to increase caloric expenditure and reduce the percentage of fat, which also helps to combat cellulite.
To perform exercises for cellulite, it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as back pain or gluteal tendinitis. Therefore, a medical evaluation and guidance from a physical educator is always recommended.
Main exercises for cellulite
The main exercises to get rid of cellulite are:
1. Classic squat
The classic squat is a simple exercise that helps tone the legs and glutes, promoting muscle mass gain in the region and helping to combat cellulite.
How to make: Standing, feet apart, shoulder-width apart. The back should always remain straight and the abdomen contracted. Slowly descend by bending your knees, leaning your torso slightly forward and pushing your butt far back, as if you were going to sit on an invisible chair. Go down until your knees are at a 90-degree angle and do not extend beyond your toes. Return to starting position. It is important that the squat is done under the guidance of the instructor, and 3 sets of 10 to 12 repetitions or performing the maximum number of repetitions per time may be recommended.
2. Bulgarian squat
The Bulgarian squat is one of the most efficient workouts for working the glutes and thighs, improving muscle strengthening and stretching, helping to combat cellulite. Additionally, this squat helps improve body flexibility.
This exercise has the advantage of putting less strain on the lower back, as you work with one leg at a time.
How to make: On your back, place one leg on a chair or bench, keeping the other foot on the floor. Flex the knee of the leg that is resting on the floor, lowering it as if you were squatting until it forms a 90-degree angle. Return to starting position. It is important to keep your spine straight and your feet and hips aligned. Do 3 sets of 10 repetitions with each leg, resting 1 minute between each set.
Check out other ways to do squats to strengthen your legs and how to do them.
3. Side squats
Side squats are another option to combat cellulite as they help strengthen the glutes and thighs, as well as working the inner part of the legs.
How to make: Stand with your feet hip-width apart. Step to the side with one leg while pushing your hips back. It’s important to keep your knee pointing forward toward your toes. Extend the other leg with your foot always on the floor. Raise the bent leg, returning to the starting position. Repeat the movement 15 to 20 times for 2 to 3 sets for each leg.
4. Pelvic lift
Pelvic elevation is also a great exercise to help combat cellulite, as it promotes strengthening of the glutes.
How to make: Lie on your back, with your arms aligned with your body, bend your knees and place your feet on the floor with your heels aligned with your knees. Contract your abs and glutes and raise your hips off the floor until your body forms a straight line from your knees to your head. Hold this position for 5 to 10 seconds and lower your hips. You can do 2 to 3 sets of 8 to 10 repetitions each.
To intensify the exercise, you can do a peak contraction, that is, when lifting, keep the muscles contracted for about 3 seconds and then return to the starting position.
5. Leg raise bridge
The leg raise bridge helps strengthen the glutes, abdomen and lower back, as well as improving hip stability.
How to make: Lie on your back, with your arms aligned with your body, bend your knees and place your feet on the floor with your heels aligned with your knees. Contract your abs and glutes and raise your hips off the floor until your body forms a straight line from your knees to your head. Lift one leg, without letting your hips drop to the floor between repetitions. Return the leg to the starting position and repeat the movements with the other leg. You can do 2 to 3 sets of 15 to 20 repetitions each. One option to make the exercise more difficult is to use an elastic band.
6. Kick
Kickback exercise is a good option for getting rid of cellulite, as it works on strength and resistance in the legs and glutes, as well as strengthening the abdomen.
How to make: Stand on all fours, with knees hip-width apart and arms straight in line with your shoulders. Lift one foot toward the ceiling, keeping your knee bent. Care must be taken not to arch your back, which should always remain straight. Return the leg to the starting position. Repeat this movement 15 to 20 times for each leg for 4 to 5 sets. One option to make the exercise more difficult is to make short movements, keeping your leg always up, without returning to the starting position, or using an elastic band.
7. Lunge
Another good exercise option to get rid of cellulite is the lunge, as it works to strengthen the legs and glutes, as well as the abdomen.
How to make: Stand with your feet hip-width apart and your hands on your waist. Transfer your body weight to one leg and, with the other, step back and squat so that your back leg is bent at a 90-degree angle. The toe of the back foot should remain touching the floor and the heel should remain upward. The knee of the front leg should also be bent at a 90-degree angle. Then, contract your glutes to lift your body, returning to the starting position. Do 2 to 3 sets of 8 to 12 repetitions, with each leg. To enhance the exercise, you can use a dumbbell in each hand.
8. Step up
The step up exercise works the gluteal muscles, legs and abdomen, helping to combat cellulite. Furthermore, these exercises improve balance and should be done using a bench, a higher and safer surface that does not move, or a step used in gyms, for example.
How to make: Standing, place your right foot on the bench or step, with your hips, knees and ankles at a 90-degree angle. Then, contract your glutes to lift your body. You should try not to place your left foot on the bench or bench, keeping it in the air. Then lower your left leg, returning to the starting position. Do 25 to 20 repetitions, and then repeat on the other side.
9. Aerobic exercises
Aerobic exercises are also very important to combat cellulite, as they help in the fat loss process. Thus, the person can choose to take group classes such as jumping or dancing, for example, or prefer running or cycling.
However, in order to achieve the objective, it is important that these exercises are performed regularly and intensely, and must be guided by a physical education professional. Furthermore, it is important to have a healthy diet that suits your purpose.
Care when doing the exercises
Before starting exercises to get rid of cellulite, you should warm up to improve muscle performance, activate circulation and prevent injuries. A good warm-up option is to stand and raise one leg, bent at a 90-degree angle, to hip height, alternating legs as if you were marching in place for 5 minutes. Another option is to go up and down stairs for 5 minutes, for example.
Furthermore, stretching is also important after exercising, to help relax muscles, tone muscles and prevent injuries. Therefore, a good stretch is to hug your legs, which can be done by lying on the floor with your stomach up and bending your legs, holding them with your hands for 20 to 30 seconds. Repeat the movement 3 times. Another option is to hug one leg at a time, keeping the other leg straight if possible.
