Recently I got a question about how to get rid of cellulite from thighs, butt and hips. Now, there are many methods of getting rid of cellulite, not all work, and some ways are just temporary. But there is one way, which works, but you need to have patience and the willingness to work hard, and believe me, having those two, it does pay off in the long run.
So, first things first, before I start with the list of workouts you can do to reduce/stop cellulite, let me help you get a basic idea of what cellulite actually is and how/why it happens.
Now I believe that before actually applying the solutions, we should first understand the problems in depth and from every angle. So let me just give you a brief intro to what our skin is actually made up of. Well, we all know it’s made up of tissues and they’re made up of cells, etc etc. yes. What I mean is let’s look at the make up of our skin.
You see, our skin has layers and layers underneath those layers. The layers go as follows;
- Epidermis – This is the layer that we see everyday, commonly known as our skin.
- Dermis – This is the layer beneath the Epidermis, along with the Epidermis, it makes up the Cutis.
- Subcutis (a.k.a Hypodermis) – This is the lowermost layer of the skin.
Now, without going into too much anatomical details, a.k.a “sciency stuff”, I’ll just make it short, then stop and move on to my point. So, Subcutis, a.k.a. Hypodermis is the layer that contains tissues, nerves, hair follicle roots, blood and lymphatic vessels, lots of fibers and fibrous tissues connecting the skin to the muscles, etc. to keep it altogether. With all of that, it also has a layer of tissue which contains and stores fat, namely the subcutaneous fat.
Now, when herniation of those tissues occur, that subcutaneous fat in the tissues is basically “leaking” out of the tissues and coming up towards the surface of your skin, mainly around the thighs, butt, abdomen and pelvic region/hips.
The reasons for cellulite are based on many different factors from heredity to hormones, especially, Estrogen, even high stress lifestyle can contribute to the development of cellulite. It’s most common in women and male cases are very rare.
So, now that we got the ‘how’ and ‘why’ out of the way. I’ll stop torturing you with the boring details and talks and move on to the workouts – FINALLY!!! – that you can do to reduce; and overtime, get rid of cellulite altogether, leaving your glutes, quads and calves looking better than ever.
Oh one more thing, these workouts are not just for getting rid of cellulite, these workouts will help develop lean muscle and tone your muscles for a more defined look as well. So it’s kind of a multitasking workout regime.
Okay! Let’s begin!
1 – Reverse lunge.
Targets – Gluteus Maximus and Quadriceps.
How to – Stand with feet hip-width apart, arms at sides, holding a medium-weight dumbbells in each hand. Then lunge behind you with right foot, bending both knees 90 degrees. Hold for 1-2 counts (3 if you’re willing to push yourself); return to start and repeat. Doing 15 reps should be enough. Then switch. So total of 30 reps would be done.
2 – Romanian Deadlift.
Targets – Gluteus Medius and Maximus along with Hamstrings.
How to – Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand with palms facing body. Keep your back straight and aligned, look straight forward, don’t bend your back, form is important. Then, slowly bend forward, driving glutes behind you while keeping knees slightly bent. Now tighten the glutes and stand up at medium speed, not too much of a jerking motion and not too slow. Doing 10 reps of two sets should be enough. 15 reps of two sets, if you’re willing to push yourself.
3 – Standing Calf Raises.
Targets – Calves.
How to – Start by stand on a stair or aerobic steps with heels of both feet hanging over edge. Get some sort of balance, like a wall or a partner, if you’re new to this and have trouble balancing yourself. Then continue by slowly lifting yourself up onto balls of feet, hold for 1 count, then lower your feet until the heels are just below the stair/step. Form is important, so make sure, your hands are on your hips, facing forward, back straight. Doing 10-12 reps should be enough. If you’re willing to push yourself or want to try something a little more advanced after your progress, try doing the exercise one leg at a time.
4 – Side step with a resistance band.
Targets – Gluteus Minimus and Gluteus Medius along with Quadriceps (Rectus Femoris and Vastus Lateralis).
How to – Tie a resistance band around shins, then stand with feet wide enough to feel some tension in the band, knees should be bent about 45 degrees. Then step with your right foot, a few inches to right, follow it by the left foot. You can start with either feet. Doing 15-20 steps should be enough, then switch the direction of your steps.
That’s it. This workout just takes 30 minutes to complete, so you can get back to your normal routine as soon as you’re done. These workouts will help you reduce cellulite and build toned muscles in your thighs, glutes, calves and even some around the hip and lower back region. Doing these workouts will give you tremendous results in the long run. Depending on the individual, visible results may even appear quicker than anticipated, especially if combined with a proper diet plan, healthy eating habits, keeping yourself hydrated, a little yoga or simple breathing meditation and of course, getting enough sleep.
Oh one other thing, it’s always a good idea to add some stretches to your workout, like the ones here. Add some cardio workouts to this one. Some HIIT workouts will also help in general heart health, fat burning and accelerating your metabolism. I’ll write and post an article on that topic as well.
So, that’s it. I hope you liked my post and found it useful as well. Share it with someone who might also find it useful. Finally, Thanks for reading! 🙂
If you have a question in mind about this or anything related to weight loss, fat loss, muscle gain or you wanna train in person, just write to me here; https://www.facebook.com/MA4Fitness and I’ll personally answer all your questions 🙂