Forget about the liposuction, creams and wraps. The only way to beat cellulite is to exercise. And we will tell you how.
If you think that the only way to solve the problem of cellulite is to use special creams and lotions, our prepared set of exercises will make you change this point of view. To reduce the visible signs of cellulite, you need to strengthen the main muscles of the lower half of the body. This can be done most effectively with exercises that isolate each muscle group and work it until it gets tired.
Cellulite is by no means a cosmetic problem. It appears if you have too many fat deposits and a lack of muscle tissue. And only through special exercises you can significantly reduce the appearance of cellulite and improve your appearance. We do not encourage you to refuse the use of creams and lotions, but recommend using them as a supplement to anti-cellulite training.
What is the secret to success? It is to reduce the amount of fat tissue and increase the amount of muscle tissue. So if you want to get rid of cellulite or prevent its appearance, exercise is exactly what you need. It will not take you too much time and will give you amazing results.
This program focuses on strengthening lower-body muscles on fitness equipment and includes two 40-minute exercises per week. The program also includes muscle stretching (performed at the end), which will help you achieve the desired results faster, and 10 minutes of cardio exercises to burn extra calories and reduce the amount of fatty tissue.
1. Bending the legs in the simulator
This exercise strengthens the muscles in the back of the thighs.
Technique: Lie face down on the machine and lock your legs under the roller. Grab the handles for support. Firmly press the body and hips to the bench of the simulator. Bend your legs and at the point of greatest tension, linger for a second. Return to starting position. Do 2 sets of 12-15 reps.
2. Leg extension in the simulator
Exercise strengthens the muscles of the legs, namely the quadriceps.
Technique: Sit on the seat of a quad machine and place your feet under the roller. Grab the handles for support. Firmly press your back and buttocks to the seat of the simulator. Straighten your legs and stay in that position for a second. Return to starting position. Do 2 sets of 12-15 reps.
3. Reduction of legs on the simulator
This exercise strengthens the muscles of the inner thighs (adductors).
Technique: sit on the seat of the simulator, press your knees to the stops, legs are spread wider than shoulders. Without lifting your back from the seat, tighten your abdominal muscles, grab the handles for support. Bring your knees together so that the supports are almost touching. Return to starting position. Do 2 sets of 12-15 reps.
4. Breeding legs on the simulator
The exercise strengthens the muscles of the upper part of the gluteal muscles.
Technique: Sit on the seat of the simulator and press your knees against the supports. Tighten your abdominal muscles so that your back and buttocks are firmly pressed against the back of the seat. With effort, spread your knees to the sides much wider than your shoulders. Return to starting position. Do 2 sets of 12-15 reps.
5. leg press
The exercise strengthens the muscles of the buttocks, quadriceps and hamstrings.
Technique: Sit on a leg press machine with your shoulders and buttocks pressed against your back. Place your feet on the platform parallel to each other at shoulder width. Ankle, knee and thigh of each leg are in the same plane. Grasp the handles and straighten your legs. Then bend your knees at a 90° angle, with the load mainly on the heels. Straighten your legs and return to the starting position. Do 2 sets of 12-15 reps.
Cardiopart. Before each workout, do a 10-minute cardio workout at such an intensity that your heart rate is 70% of your maximum. You must breathe deeply but be able to talk.
Power part. Perform 2 sets of each exercise so that the muscles being worked out get tired after 10-15 repetitions. Make sure you do the exercises correctly.
For each workout, increase the weight by 5% if possible. Perform repetitions slowly, tensing the muscles for 2 counts and returning to the starting position for 4 counts.
Stretching. At the end of each exercise, stretch the worked muscles. This will help strengthen them faster. Hold each stretch for 20 seconds.