Combat Cellulite On The Legs And Buttocks With These 5 Exercises

In addition to following a proper diet and drinking plenty of fluids, practicing localized exercises will allow us to combat cellulite in a much more direct and effective way

The appearance of cellulite on the legs and buttocks is one of the aesthetic problems faced by 90% of women around the world. It can be aggravated in the case of associated obesity, but it also affects patients without this condition.

These are small nodules of fat under the skin that can be caused by excess weight. Fluid retention and accumulation of toxins in the lymphatic circuit are always present to a greater or lesser extent depending on the clinical degree of cellulite.

Although they do not represent a serious health problem, and it is quite common, it can indicate hormonal disorders, difficulties in the lymphatic system or metabolic disorders.

However, dozens of treatments have been designed to minimize its appearance, not only with topical products, but with complementary healthy habits.

For this reason, below, we want to share in detail 5 interesting exercises that can help you combat it.

Exercises to combat cellulite of the legs and buttocks

1. Kick up

With this strengthening and toning exercise you can reduce the appearance of cellulite on the legs and buttocks. It is ideal for promoting good circulation in the lower body and, if that were not enough, it helps to relax the lower back.

How to do it?

• To begin, lie face down on a mat, supporting yourself with your forearms and knees (on four supports).
• Make sure your elbows are just below your shoulders and your back is aligned.
• Then lift one of your legs towards the ceiling, slightly bending your knee.
• Lower your straight leg and lift it up again.
• Do 15 reps on each leg.

• Complete 3 sets.

2. Abductor kick

This activity will test your balance and physical strength. In addition, by doing so you will be able to tone the muscles of the legs and buttocks, minimizing sagging and the appearance of “orange peel”.

How to do it?

• Lie down on the mat or mat, leaning on your right side, with your legs stretched out, one on top of the other.
• Support your neck with your right hand and use the other hand for support on the floor for balance.
• Next, raise your left leg as high as you can, in a slow movement.
• Return it to the starting position and, without touching the supporting leg, do 15 or 20 repetitions.
• Once you complete it, shift your body to the opposite side and do the same repetitions.
• Do 2 or 3 sets.

3. Bridge

The bridge is a strengthening exercise that works your abductors and glutes. It is ideal for firming the muscles and, additionally, diminishes the “hollow out” appearance on both the buttocks and the thighs.

How to do it?

• Lie on your back on your exercise mat, with your knees bent, your feet flat on the floor, and your hands at your sides.
• Next, contract your glutes as much as you can, tighten your abdomen, and lift your pelvis toward the ceiling.
• Hold the pose for 3 seconds and lower yourself down.
• Perform 3 sets of 15 reps.

4. Lunges

Lunges or lunges are ideal for strengthening the muscles of the lower body, including the glutes and thighs. These improve balance, relax the lower back and, as if that were not enough, they significantly reduce cellulite.

How to do it?

• Stand up straight, facing forward, with one leg forward and the other back.
• Stand on your back foot, then bend your front leg until it’s at a 90-degree angle.
• Make sure your knee doesn’t go over your toes. Also, check that the knee of the back leg is almost touching the ground.
• Keep your chest straight, contract your abdomen, and hold for 3 seconds before returning to the starting position.
• Perform 15 repetitions on each side, until completing 3 series.

5. Squats

The popular squats are one of the essential exercises in routines to target cellulite in the legs and buttocks. Its practice not only strengthens the muscles, but also helps burn fat to reduce the nodules that make up cellulite.

How to do it?

• Stand up straight, with your legs shoulder-width apart and your knees slightly bent.
• Lower your buttocks as if you were going to sit down, but checking that your knees do not go over the balls of your feet.
• Make sure your thighs are parallel to the ground, hold for 3 seconds and go up.
• Perform 15 reps and complete 3 sets.
• If you want to increase their level of difficulty, complement them with dumbbells or bars.

If you want to achieve visible results in less time, do not hesitate to practice all these exercises to combat cellulite of the legs and buttocks. Also, do not forget to supplement them with a balanced diet and plenty of water.