Most women throughout their livesto varying degrees, are faced with the appearance of cellulite in various problem areas, and such an unpleasant phenomenon does not depend on weight at all and can be observed in both plump and quite slender and even thin representatives of the fair sex. Most often, cellulite is localized in the buttocks and thighs, and it is most difficult to get rid of it here. The modern beauty industry offers many easy and quick ways to eliminate the "orange peel" effect with the help of creams, lotions, gels, wraps and similar cosmetic products. Women believe the advertising and begin to diligently use all these products, but most often do not see any result. It also happens that cellulite as a result of such manipulations becomes less noticeable for a while, but after literally a couple of months everything returns to normal. The fact is that external influences with the help of various creams have little effect on subcutaneous fat tissue, but certain exercises for cellulite on the buttocks and thighs allow you to get rid of it with a guarantee of discipline and a certain amount of persistence.

The most effective exercises

There are quite a lot of physicalexercises aimed at eliminating the "orange peel", but all of them are not so much aerobic as strength-based. Regular running, dancing or any other aerobic fitness can help you lose weight, but will have virtually no effect on cellulite. Below we will look at some of the most effective and simple exercises for the buttocks and thighs, which can make them much more elastic and help significantly eliminate the appearance of cellulite.

Deep squats

Many trainers advise their clients to dodeep squats every day to get rid of the "orange peel" on the thighs and buttocks. Such a simple exercise really has a great effect on the appearance from behind, and also allows you to make the skin more elastic and even out its relief. In addition, squats can easily be done at home, since they do not require a lot of free space and any special exercise machines or other fitness equipment. In order not to do this exercise in vain, you need to learn the correct squat technique. To do this, it is best to first practice near a mirror, since any miss or incorrect movement is more visible from the side. If you decide to squat just with your own weight, then stand up straight with your feet shoulder-width apart or slightly wider, put your hands behind your head and start squatting with a straight back so that your knees do not go beyond the level of your toes. The deeper you squat, the greater the load on your buttocks and thighs. At the first stages, it is best to do 15-20 squats in 3 sets, and over time increase the number of squats to 30-50 and do them in 4-5 sets. To complicate the exercise, you can use additional weight in the form of dumbbells or regular plastic bottles filled with water or sand. With this version of squats, the weights should be freely held in both hands, but when squatting, do not allow your arms to swing back and forth or to the sides, and also try to maintain balance and not bend your back. At the initial level, dumbbells weighing no more than 2 kg will be enough, and over time their weight can be increased to 5-8 kg. The optimal number of repetitions is 10-15, and sets - no more than four. Important nuance! Squats are contraindicated for those who have problems with knee joints, and the use of weights is undesirable in case of injuries or other problems with the lumbar spine. If you have no contraindications to doing squats, but you feel discomfort in your lower back when doing them, try squatting near the wall to the point where an angle of 90 degrees is formed between your torso and legs. As a result of doing this exercise, you should have the impression that you are sitting on an invisible chair.

Raising the pelvis from the prone position

A very effective exercise for cellulitebuttocks is lifting the pelvis while lying on a hard, flat surface. You can do this exercise, like squats, at home, simply by laying a gym mat or a folded blanket on the floor. You need to lie down flat, stretch your arms along your entire body and begin to lift your pelvis as high as possible, lowering it back so as not to touch the floor. If you find it difficult, you can help yourself a little with your hands, pressing them into the floor and pushing the pelvis up with the help of the created resistance. You do not need to use additional weight here, and you need to repeat the pelvic lift at least 20-30 times in 3-4 sets. This exercise allows you to work out the gluteal muscle and the entire back of the thigh, and also helps to improve digestion, which also has a significant effect on the condition of the skin of the whole body. However, it is very important to do the pelvic lifts rhythmically, quickly lifting it up and lowering it down as slowly as possible in order to feel all the muscles involved in performing such an exercise. It is strictly contraindicated to perform pelvic lifts during critical days. You should also be careful if you are prone to high blood pressure. If you have any problems with your lower back, it is better to refrain from this exercise or do it after placing a soft bolster or a small pillow under your lower back.

Makhi feet

One of the safest exercises that canreduce the appearance of "orange peel" on the thighs and buttocks, are all kinds of leg swings. It is best to do this exercise on the floor, leaning on your knees and forearms so that the back from the neck to the tailbone forms a straight horizontal line. From this position, you should alternately swing your legs up, be sure to strain the gluteal muscles. Swings can be done with either a straight or bent leg (at an angle of 90 degrees) 20-30 times on each leg in 3-4 sets. If your cellulite is most pronounced on your thighs, then you should add to the standard method of performing this exercise its slightly modified version, which involves raising the bent leg to the side until it forms a right angle with the body. The number of repetitions and approaches in this case may be slightly less, because this exercise is not as easy as standard leg swings up.

Complicated variants of swords with legs

If you don't have varicose veins, thenYou can do leg swings, having previously put on special weights, which are sold today not only in numerous sports stores, but often in the most ordinary large supermarkets. To begin with, weights weighing no more than 1 kg will be enough, but over time their weight can be increased to 4-5 kg. The number of swings when using additional weights should be from 8 to 15 times, and at least three approaches in total should be done. For those who cannot use weights for one reason or another, rubber expanders, or, as they are also called, resistance bands, are also great. This simple fitness device should be used as follows: step on the band with the knee of the supporting leg so that a kind of loop is formed, and put the other leg through this loop and swing it, overcoming the resistance created by the expander. There are bands with different levels of load, oriented to people with different strength indicators, as well as such individual characteristics as overall body height, leg length, etc. Swings with resistance bands should be performed in the same quantity as regular leg swings, but only 2-3 approaches should be done. In any case, you should focus on the sensations in the muscles, and do not stop doing the exercise until you feel a slight burning sensation and fatigue in the trained muscles.

Static version of the flapping legs

To work the buttocks area more effectivelyand hips, speed up blood circulation in it and make fat cells that form cellulite decrease at an accelerated pace, you should add a static version of the exercise described above. To do this, you need to raise your leg up or to the side and hold this position for at least 30 seconds, without relaxing and keeping the muscles in constant tension. If you can stand like this for more than 30 seconds - good, but if less, then do not be upset and try to increase the time of the static part of the exercise each time. It is very important when holding a certain position not to bend in the lower back and not to compensate for the tension that arises in the muscles by moving the body forward or to the side. You should also pay attention to where your toe is “looking”. So, when performing a static version of the back swing, it is best to pull the toe up, which additionally stimulates the work of the muscles of the buttocks and thighs. If you swing to the side with a bent leg and then hold this position for a while, then the foot should be positioned perpendicular to the leg, and the toe, accordingly, should “look” towards the head.

Walking on the stairs

Many women want to get rid of celluliteOrdinary walking up and down stairs helped, no matter how unlikely it may sound at first glance. The fact is that when climbing stairs, our muscles experience double the load - overcoming the steps themselves and overcoming the force of gravity. This makes walking up and down stairs a very effective exercise that burns fat in unnecessary places, strengthens muscles well and thus helps eliminate the unaesthetic effect of "orange peel". In order for climbing stairs to be not just a daily necessity, but a real strength exercise, you should climb at least 500 steps every day, which is equivalent to walking up to the 9th floor 2 times. If you add additional weights in the form of two bags of equal weight, which, accordingly, need to be held in both hands, then you will make walking up and down stairs even more effective in such a difficult task as getting rid of cellulite.

Impacts

If you don't have the opportunity to walk every dayup and down the steps, then you can replace it with doing all kinds of lunges at home. For working out the muscles of the buttocks and thighs, as well as significantly strengthening them and tightening the skin in these areas, the most effective are forward and backward lunges with the leg bent to a right angle, which should be done 20-30 times on each leg in 3-5 approaches. The use of weights in the form of dumbbells, which you need to hold in your hands, is only welcome in this exercise. The number of repetitions in this case will be approximately 8-12 for each, and approaches - no more than three. All the above exercises against cellulite on the buttocks and thighs should be performed regularly (from 3 to 5 times a week), supplemented with proper nutrition and drinking enough water for your body. If you do not adhere to the principles of healthy eating, then the fat cells that form cellulite will not be able to properly respond to any physical exercise. Failure to follow the drinking regime will lead to inevitable fluid retention in the body, which will not allow you to completely get rid of the "orange peel" effect. If you show willpower and regularly do exercises aimed at getting rid of cellulite on the buttocks for at least a few months, as well as monitor your diet and the amount of water consumed per day, you will be able to easily wear the shortest skirts, shorts and not be afraid of looking bad in a bathing suit, since your skin will be smoothed out, and there will be no trace of cellulite. However, to maintain this effect, you need to try to continue to follow these recommendations, and even better - make sports and proper nutrition integral parts of your daily life.

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