TOP 5 anti-cellulite exercises: training program

Cellulite gives women a lot of mental suffering. Orange peel can cover the thighs and buttocks even with the most beautiful figure. It is believed that you can cope with it with the help of massages. But that's not quite true. The program should be comprehensive, including diet, exercise against cellulite, massages and body wraps with special cosmetics. This is the only way to get rid of ugly dimples and find smooth skin.

• 5 factors that provoke the appearance of an orange peel
• TOP 5 best exercises against cellulite
• 1. Aerobic exercise — warm-up and cellulite fight
• 2. Burpee — heavy but effective anti-cellulite exercise
• 3. We select the most suitable lunge technique
• 4. Classic squats: working out the buttocks and thighs
• 5. Romanian deadlift — perfect exercise for the buttocks
• Highlights of cellulite training program

5 factors causing orange peel

Cellulite — these are tubercles and dimples on the skin of the buttocks and thighs. They are accumulations of fat cells (adipocytes) into which the body sends unused and unprocessed substances. This provokes the growth of adipocytes, which begin to interfere with normal blood flow. Gradually, the metabolism slows down, and the number and size of fat bumps grow.

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Predisposition to  appearance of cellulite depends on several factors:

1. Heredity. You can get away from genetics. If the mother's thighs were generously covered with tubercles, the daughter needs to carefully monitor the condition of the skin of the buttocks and thighs. If you pay due attention to this, there will be no cellulite, but if you start — he inevitable.

2. Improper nutrition. Fats, fast carbohydrates, preservatives and dyes disrupt the functioning of the whole organism, and cellulite with improper nutrition — the least of evil.

3. Inactivity. A sedentary lifestyle kills faster than smoking. With a lack of activity, metabolism slows down, which naturally leads to the appearance of cellulite.

4. Tight clothing. If a woman wears tight trousers and heels, her blood circulation and impaired lymph flow. This is one factor in the appearance of orange peel.

5. Lack of water. Drink 2 l of water daily. This will help to deal with many problems, including cellulite. Dehydration — a direct path to slowing down your metabolism.

Due to the peculiarities of cellulite formation, the fight against  — a real feat for women. This is a complex job, in which there are no trifles. Everything matters — from diet to exercise techniques against cellulite. Having got rid of  orange peel, you need to constantly keep your skin in tonus, otherwise nasty bumps will appear on it again.

Read also: Cup massage: win the war against cellulite

TOP 5 best exercises against cellulite

We offer anti-cellulite exercises that you should definitely include in your training program. Most of them are included in the basic complex, so if you have ever been involved in sports, there will be no special problems with mastering the technique.

1. Aerobic exercise — warm-up and fight against cellulite

Every workout should start with a warm-up. Let it be running, brisk walking or an exercise bike. All these loads speed up the metabolism and help fight cellulite. But there is an even worse enemy of the orange peel — jump rope.

A five-minute warm-up with the help of a jump rope is no less valuable than the rest of the workout. Gradually, you should "jump from" cellulite " further and more, extending the warm-up time to 15 minutes.

2. Burpee — hard but effective anti-cellulite exercise

This is a great exercise for all muscle groups. It must be included in training programs for weight loss and against cellulite. Technique:

1. From a standing position, squat down, place your hands on the floor.

2. Jump into plank position.

3. Also, jerk your knees back into squat position.

4. Jump up quickly by clapping your hands above your head.

The exercise is repeated 15-20 times without stopping. After that, you can move on to the next exercise (if you have a circuit training) or rest and perform 2-3 more sets.

3. We select the most suitable lunge technique

In fighting cellulite, all lunges are good. The reverses deserve special attention. They are performed like this:

• Select the appropriate weight. You can start with dumbbells weighing 2-2.5 kg, then increase.

• Take dumbbells in each hand, stand straight.

• Step back, bending both knees 90 degrees, and pause in that position.

• Return to original stance.

Do 12-15 reps on each leg for 3 sets.

Read also: Drainage Slimming Program — effective remedy against cellulite

4. Classic squats: working out the buttocks and thighs

Not a single workout is complete without squats. They help pump up the buttocks and make the hips beautiful. The execution technique is simple:

• Step your feet shoulder-width apart. In hands, take dumbbells or bring them into a lock in front of the chest.

• Go down — to parallel with floor. Make sure your knees don go beyond your toes.

• Stand up with exhalation.

The exercise is performed 12-15 times 3-4 sets.

5. Romanian deadlift — perfect exercise for the buttocks

Exercise improves blood circulation, tightens the buttocks. Run it like this:

• Starting position: feet shoulder-width apart, slightly bent at knees.

• Bend down, lowering your arms with dumbbells below your knees and pushing your buttocks as far back as possible.

• Slowly rise to starting position.

The deadlift is done 10-15 times 3 sets.

Read also: How to get rid of cellulite fast: 5 steps dispelling the myths

Highlights of anti-cellulite training program

The fight against cellulite implies an integrated approach:

• Keep an eye on your diet. Give up unhealthy fats, fast carbohydrates. Design a balanced menu.

• Use anti-cellulite cosmetics. Good options — body wraps, massages.

• Include a cardio workout in workouts. Any cardio workout will do, but rope jumping is unbeatable.

• Strength exercises. Do lunges, squats, Romanian deadlifts with  handling weights.

• Burpee — perfect exercise. It's hard to do at first, but    will get easier with time.

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It is possible to win the fight against cellulite, but be alert and keep working on yourself so that the orange peel doesn return.

Read also: Eating Conditions: Nutritionists Destroy Myths