A set of effective exercises for cellulite at home

Clock Lunges

1. STARTING POSITION: standing, hands on your waist, feet shoulder-width apart.
2. Lunge forward with your RIGHT The leg should be bent at a right angle, and the left knee should almost touch the floor. Return to the starting position.
3. Lunge your right leg to the right, bending your knee. The left leg remains straight. Return to the starting position.
4. Lunge back with your RIGHT The left leg is bent at a right angle, the right knee almost touches the floor. Return to the starting position.

REPEAT the same with your left leg - lunge forward, left and back. This is one set. Do 15 more sets.

1. Clock Lunges

Exercises for cellulite on the stomach

"Bike":

1. Lie on the floor, clasp your hands at the back of your head, and bend your legs at the knees and keep them suspended.
2. Next, stretch your right elbow to the knee of your left leg, while simultaneously extending your right leg.
3. Change the position to the opposite: stretch your left elbow to the knee of your right leg, and simultaneously straighten your left leg.
4. Perform these movements one by one at a fairly fast pace, imitating riding a bicycle with your feet. Do this for at least 2 minutes.

"Scissors":

1. Lie on the floor, stretch your arms along your body, raise your legs up.
2. Alternately lower one leg almost to the floor, and then the other
3. Repeat for 30 seconds, take a break and perform another 3-4 sets.

There is another variation of the scissor exercises. To do this, both legs are lifted off the floor and held at a height of approximately 30-40 cm. Next, they begin to cross and spread them right in the air, imitating scissors.

Crunches:

1. Lie on the floor near some support, for example, a sofa, so that you can catch your feet on it.
2. Bend your legs, clasp your hands at the back of your head.
3. Raise the body, lifting only the shoulder girdle up to the shoulder blades. The lower back remains on the floor, and the head is pulled up.
4. After lifting, take the starting position, but it is better not to lie down on the floor all the way so that the abs remain tense.
5. In this way, the exercise is performed until a burning sensation appears in the muscles. When it becomes very strong, you need to do at least 5 more repetitions.

Plie squats with alternating calf raises

1. STARTING POSITION: Standing, legs spread wide (distance between feet approximately 90 cm), toes apart.
2. SIT down so that your thighs are almost parallel to the floor. Push yourself up and return to the starting position. Do 15 reps.
3. REPEAT the same exercise, but while squatting, place your right foot on your toes. Do 15 reps.
4. REPEAT the same exercise, but while squatting, place your left foot on your toes. Do 15 reps.

2. Plie squats with alternating calf raises

Exercises against cellulite: what's the point?

Their goal is to intensively influence problem areas. “Cellulite is a local increase in fat cells,” says Elena Chindyaeva , group program instructor and body maker at SuperPopa studio. “Therefore, it is important that the exercises contain an element of self-massage: it helps improve blood circulation and lymph flow directly in the problem area, which helps reduce the volume of “bad” cells. Exercises with a trigger roll, a massage roller with an uneven surface, are ideal for this. Exercises performed using it can completely reproduce anti-cellulite massage and achieve the same effect.”

We asked Elena to show us a set of such exercises.

Squats with alternating leg abduction

PLACE a weighted ball or exercise ball 30 cm in front of you.

1. LIFT your right leg and place your foot on the ball. Roll the ball to the right and place your foot on the floor. Your feet should be shoulder-width apart.
2. DO A Squat: Bend your knees and lower yourself until your thighs are parallel to the floor. Push yourself up and return to the starting position.

REPEAT the same with your left leg.

NOTE: If you don't have an exercise ball, do the same exercise without one. Extend your leg forward at a right angle to your body, move it slightly to the side and place it on the floor so that your feet are shoulder-width apart.

3. Squats with alternating leg abduction

Important rules and tips for fighting cellulite

When performing home exercises for cellulite, you must be systematic. The minimum number of workouts per week is 3, the optimal is 5. Since the exercises for cellulite are not too complicated, you can do them even every day. The first results will be visible after about a month of regular exercise.

Nutrition rules

There is one important nuance - even the most effective exercises for cellulite will not help if you do not follow a diet. Moreover, it is not so much important to avoid high-calorie foods as to choose the right diet. To convert fat into muscle, you need to combine exercise with eating protein.

One meal should contain at least 30 g of protein. For breakfast it can be cottage cheese, for lunch - poultry, for dinner - fish. During active training, you can additionally use protein in the form of sports supplements.

We recommend studying: “Top 5 Protein Cookie Recipes.”

Other nutrition tips for cellulite:

• The diet should include fermented milk products, vegetables and fruits.
• When choosing bread, it is better to give preference to rye or wholemeal flour.
• Carbohydrates consumed should have a low glycemic index. These are the so-called complex carbohydrates found in cereals.

It is not recommended to fast. It is necessary to eat often and in small portions. It is equally important to drink a lot of clean water, which will help remove toxins, which is also useful for cellulite. The diet can be composed of special dietary products, adding fat burners to them, which will enhance the effect of training.

It is also beneficial to eat foods that improve liver function, as this will help remove toxins and reduce the appearance of orange peel. Such products include cranberries, broccoli, eggs, lemon juice in warm water. You also need to remove saturated and trans fats from your diet, replacing them with omega-3, 6 and 9 fatty acids.

We advise you to study: “Sports nutrition Omega 3-6-9”.

Additional products to combat cellulite

In combination with exercise and diet, special anti-cellulite cosmetics show good results:

• creams,
• gels,
• masks,
• wrapping products.

Anti-cellulite creams are best used immediately after training. But first you need to take a shower and clean your skin with a thick sponge or washcloth. Then, after blotting the skin with a towel, apply anti-cellulite cream to it and massage thoroughly, using a special anti-cellulite massage mitten, which increases blood circulation.

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Cross lunges-curtsies and squats

PLACE a weighted ball 30cm in front of you.

1. TOUCH your left foot to the ball. Roll the ball to the right, making a cross motion with your left foot.
2. PLACE your left foot cross in front of your right to form a curtsy.
3. RISE UP, placing your left foot back on the ball. Roll the ball to the left, place your feet shoulder-width apart.
4. BEND your knees and do a squat. Stand up straight.

REPEAT the same exercise for your right leg. Roll the ball to the left and curtsy, roll to the right and do a squat. Do 15 reps.

4. Cross lunges-curtsies and squats

The aesthetic unattractiveness of cellulite and its health hazard

The modern ideal of male beauty is a strong man with an athletic figure. Cellulite in the abdomen, waist or buttocks (where it usually occurs) significantly spoils a man’s appearance, making his figure effeminate.

However, men are luckier here than women: you can remove male cellulite with regular physical activity much faster and more effectively. The production of testosterone during physical activity significantly reduces the risk of cellulite formation, and exercise also helps to tighten your figure and get rid of excess fat deposits.

However, advanced cases of male cellulite may require surgery. Our aesthetic cosmetology center in Moscow “SM-Cosmetology” is ready to provide complete treatment.

Individual consultation

Squats with calf raises

1. STARTING POSITION: standing, feet shoulder-width apart. Bend your knees and squat until your thighs are parallel to the floor.
2. STRAIGHT UP, stand on your toes. Return to the starting position. Do 15 reps.

5. Squats with calf raises

Brazilian lunges

1. STARTING POSITION: standing, left leg put forward, right leg laid back and resting the toe on the BOSU machine (instead of the machine, you can use a stable chair or bench). The distance between the feet is approximately 90 cm.
2. BEND your legs to about 90 degrees to form a lunge.

RETURN to starting position. (Make sure your feet don't move.) Do 15 reps on each leg.

1. + 4. COMPLEX OPTION: When lunging, touch the floor with your hands. Returning to the starting position, raise your arms up and jump. The distance between the feet should not change.

6. Brazilian lunges

How to remove cellulite using vacuum roller and cupping massage

Massage has long established itself as an effective way to combat lipodystrophy. The most expressive results can be obtained using hardware methods, because they are more intensive than manual ones. It can be performed in any area of ​​the body; it is painless and non-traumatic, which are undoubted advantages.

How to remove cellulite on legs?

Massage is a good way to combat cellulite on the legs.

Due to the intensive effect on the skin and subcutaneous fat, cellulite on the butt and thighs can be removed in a month. It has a good effect on microcirculation and drainage, which accelerates fat metabolism. The tissues receive more oxygen, are renewed and tightened faster. Cellulite can be removed using vacuum massage on any part of the body. This procedure is very suitable for modeling body contours.

How to remove cellulite from the buttocks (on the butt)?

Vacuum roller massage is one of the most effective ways to combat cellulite.

Its feature is safety. Massage does not have a thermal or chemical effect on the skin, only a mechanical one, although its effectiveness is no lower. To increase effectiveness, it can be combined with thermolifting, especially in the presence of flabby skin that has lost its elasticity. And don’t forget about other ways that help keep your body in shape and prevent the development of cellulite in the future.

"Bridge"

1. STARTING POSITION: Lying on your back, knees bent, feet on a BOSU machine (if there is no machine, then on the floor).
2. LIFT your pelvis so that your knees, hips and chest are in line. Squeeze your gluteal muscles and continue to maintain a straight line for three seconds. Lower your pelvis and return to the starting position. Repeat 15 times.

7. “Bridge”

Raising the pelvis and bending the legs for the biceps of the thigh on a fitball

1. STARTING POSITION: Lying on your back, legs extended, heels on a fitball or weighted ball.
2. LIFT your pelvis so that your feet, hips and chest are in line.
3. ROLL the ball toward you by bending your legs, then push the ball away and straighten your legs. Lower your pelvis. Repeat the exercise 15 times.

8. Raising the pelvis and bending the legs for the biceps of the thigh on a fitball

"Lacing"

1. STARTING POSITION: Standing, feet shoulder-width apart. Bend over and touch your toes with your hands. (It is acceptable to bend your legs a little.)
2. BEND your legs and squat down, almost touching the floor with your pelvis. The heels can be lifted off the floor.
3. LIFT your pelvis without taking your hands off your toes.
4. Squat down AGAIN, lowering your pelvis toward the floor. Take your starting position. Do 15 reps.

9. "Lace"