The cellulite is a type of fat – subcutaneous fat which is stuck between the muscle and the fibrous cords that connect the skin to the muscle. If more fat cells are accumulated they push more against the skin and cause those cords to pull down, called “cottage cheese.”
When the muscle fibers are weaker in any part of your body, it is easier for the fat to push through like little pillows.
There are numerous causes of cellulite, including unhealthy diet, poor circulation, genetics, hormones, and inadequate exercise.
Using some creams, lotions, and procedures can be of great help in reducing cellulite, but proper nutrition, cardio exercise, and strength training are the safest, most effective, long-term strategies for fighting the cellulite.
The parts of the body where cellulite typically appears are in the hips, thighs, and buttocks, so the chosen exercises should be effective exactly in these areas. In this article, we offer you 6 best strength training exercises that are proven in reducing cellulite on fatty thighs. For best results practice this workout 2-3 times per week.
- Scissors Press
Starting position – Lie on your back with your arms down at your sides, both legs extended straight up directly above your hips with a tied an exercise band loosely just above your knees.
– Begin by opening your legs slowly, as far as you can.
– When the tension becomes too great, pause to pull any farther
– Then slowly bring the legs to the starting position, completing one rep.
- Inner Thigh Squeeze:
Starting position – Lying face up with your arms at your sides.
– Slightly bending your knees, raise your legs so they form a 90-degree angle with your body.
– Between your knees place an inflated exercise ball and flex your feet
– Slowly squeeze your legs together against the resistance of the ball. Try to do it as hard as you can, by keeping your knees slightly bent.
– When you start feeling too hard resistance, hold that position for 3 seconds.
– Then slowly back to the starting position.
- Plié Squat:
Starting position – Standing with feet slightly wider than shoulder-distance apart. Your toes should be turned out.
– Start with bending your knees and lowering torso, while your back is straight and abs tight.
– Hold this position a while
– Lift your heels (without raising your hips) and then press them back down 10 times in a row
– Returning to standing complete one rep.
Perform 5 reps in total.
- Elevated Lunge:
Starting position – Standing position a few feet in front of a bench
– Raise your left foot back so toes are on the bench and heels lifted.
– Bending the right knee, lower your body toward the floor until both knees are bent at a 90-degree angle.
– Squeezing the glute, press yourself back to starting position, keeping the weight in your left leg.
– Continue moving down and up for the desired number of reps
– Switch the sides and repeat.
- Up & Down:
Starting position – Sitting on the ground with your knees bent and your palms on the floor
– Pushing through your hands lift off the floor slightly and lift your right leg with the toe pointed to the sky
– Gradually begin to move your upper leg down and up
– Repeat this movement 10-15 times, inhaling when the leg is coming down and exhaling when it is raising.
– Hold this position for a second, and after pointing your toes to the wall, repeat 10-15 more rounds
– Switch the leg and repeat the movements.
- Leg Kicks:
Starting position – Standing position with feet hip-width apart and arms bent and held in front of you.
– Begin by lifting the right leg, bend the knee slightly, and kick right foot forward. Your ankles should be flexed and pushing should be through your heel
– Placing the right foot down, switch to the left
– Continue to repeat for the desired amount of time or number of repetitions.
Repeat this 10 to 15 times.