While there are tons of myths going around about cellulite, including this one: so, can exercise get rid of cellulite, what exercises reduce cellulite? What is the best cellulite removal exercise?
Truth is a lot of exercises are considered to be fat blasting and may possibly reduce/shrink cellulite. According to some instructors even, they claim that its all about knowing the correct exercise routines and targeting the trouble zones.
Question is can you really get rid of cellulite through target fat loss exercises? In all honesty, yes, exercise can get rid of fat but it is not possible to spot-treat cellulite.
However, in order to get the most out of workouts as well as reduce cellulite, there are a couple of prerequisites that should be considered such as a proper diet and nutrition, circulation of blood and control over hormones responsible for storing fat.
Additionally, other predisposing factors such as gender (women are more susceptible to having cellulite, as compared to men since they tend to store fat in the hips, buttocks, and thighs) and genetics determine how much cellulite someone has, reducing cellulite for such people may be harder.
Fortunately, incorporating an anti-cellulite training routine will help reduce cellulite, which basically involves;
- Firming the muscles beneath the skin.
- Burning body fat
- Diet change to a low-carb diet
- Boosting blood flow and circulation
Diet and nutrition
Switching to a low carb diet which consists of lean proteins and vegetable is recommended.
Additionally, according to the Harvard school of public health, foods that contain low glycemic index promote weight loss and hence should be included in the diet.
However, avoid processed foods, sugary fruits, sugar, alcohol, and starch-rich foods or products.
Knowing the best diets foods that fight cellulite is very important as well as those that are known to promote cellulite appearance.
Improve circulation and blood flow
Getting regular massages as well as following a workout routine that involves more of strength training and cardio can boost circulation and blood flow.
Exercise to get rid of cellulite
According to the American Council on Exercise (ACE), a workout routine should not be difficult to produce results.
Additionally, Wane Westcott, Ph.D., who has done extensive research on cellulite and exercise suggests that incorporating both strength training and cardio helps one to lose weight as well as gain muscle.
He states “strength training not only builds the vital muscle foundation but also burns calories in general- and repackage what’s left into smother layers”.
Additionally, according to a study Westcott carried on 72 men and women, results indicated that the group which did interval training burned a significant amount of fat while at the same time gained muscles: while the group which did cardio- in this case aerobic exercises only lost less weight and didn’t gain any muscle, therefore slightly altering the body composition.
ACE recommends using any tool when it comes to strength training workouts starting from;
- elastic bands.
- dumb bells.
- body weight.
And if you prefer machines;
- hip abduction.
- leg presses.
- seated leg curls.
- overhead presses.
When it comes to firming the muscles of the lower body focus on strength training routines that target the quads, hamstrings, hips, and buttocks.
Some of the common effective strength training exercises include;
However, it is important to gradually increase the weight in strength training while at the same time increasing the intensity (you could incorporate HIIT routine) of your cardio exercises and the number of workout sessions per week.
But if you are having trouble figuring out what best works for you or how to exercise without possibly injuring yourself, it’s highly advisable to seek advice or even enroll in a gym to get the proper guidelines from a certified physical trainer.
Additionally, have an open mind the results will not appear magically- let’s be real, this is not some fairy tale, therefore you need to be dedicated and consistent with your exercise routines as well as diet.
- Westcott, W. & La Rosa, L. (2003). No More Cellulite. New York: Perigee.