Cellulite is that lumpy fat (also called as cottage cheese fat) that usually one can see on the thighs, tummy, upper arms and gluteus area. In medical terms, cellulite is called as “gynoid lipodystrophy.” The skin starts to show an orange-peel appearance which happens when the fat deposits beneath the skin push through the collagen fiber of the skin. There are many creams and lotions that are marketed to reduce the appearance of cellulite and most of the times, such creams do not work efficiently. People should realize that cellulite is accumulation of excess fat and only regular exercise can help you clear cellulite. Certain exercises can tone the body and remove toxins via sweat. Exercises are a must to remove excess fat from the body. Apart from doing appropriate workout, a proper diet should also be maintained to get desired results and to prevent further cellulite from forming. In this post, we would list out 14 best exercises to reduce cellulite on thighs.
What Causes Cellulite in the Body?
As we have mentioned previously in the post, cellulite is excessive fat that juts or pushes through the skin and collagen fiber of the skin. Wrong dietary habits, excessive consumption of transfat, fried and junk food along with lack of activity and exercise, a drop in estrogen levels, drop in collagen level, poor blood circulation, can all cause cellulite to show up on the thighs, stomach, arm, and butt area.
14 Best Exercises to Reduce Cellulite on Thighs:
Cardio exercises increase the blood circulation and promote sweating, which in turn help reduce cellulite. They burn calories and contribute to weight loss. Cardiovascular exercises include walking, running, skipping, swimming, kick boxing etc. Anaerobic exercises like weight training and jumping can improve strength and muscle where cellulite is visible. These exercises enable a person to concentrate only on the body parts which have cellulite. We have listed out 15 best exercises that would help reduce the appearance of lumpy fat.
1. Squats: Stand with your feet slightly apart. Now bend in a sitting position until your thighs are parallel to the floor. If you want you can keep your arms parallel to the floor too. Stay in this position for 30 seconds before returning to your starting point.
2. Bench Squatting: Grab a chair and pretend you are going to sit on it. Bend as low as you can, without actually sitting on it and then get up. Do not rush, be patient while doing this exercise. This is a great workout for thighs and buttocks muscles.
3. Ball Squatting: Stand with your back to the wall. Take the exercise ball and place it behind your back. Now, do your squats. It is the easiest and the most comfortable method to do squats.
4. Leg Lifts: Lie straight on one side. Give support to your neck with your hand and let the other hand lie flat on your stomach. Now lift the upper leg as high as you can. In a slow reversal bring it back down. Repeat in sets of 12.
5. Seated Leg Raise: These workouts are targeted for the thigh front. Sit on a comfortable chair and raise your leg. Try to keep it straight and parallel to the ground. Hold this position for 30 seconds. Repeat on each side.
6. Lunges: Stand with your feet slightly apart and flex your abdominal muscles. Step forward with your right leg, while your torso stays straight. Bend your knee until it forms a 90-degree angle. Push into your heel and return to your starting position. This exercise is very effective for the thigh and butt muscles. It elevates the heart rate and help to burn fat faster. Jump lunges can also be performed to strengthen the lower body.
7. Donkey Kicks: Get on the floor on your hands and knees. Bend your knee to a 90-degree angle and lift it off the floor. Do 10 – 12 repetitions before switch to the other leg.
8. Lunge Kick: To do this exercise, stand straight and keep your abs tight and your back flat. As you come forward to do the lunge, keep the front knee aligned with the ankle and keep your weight loaded in the front heel. Exhale deeply as you kick and now return to the starting position.
9. Criss-cross: It’s kind of a Pilates exercise where you need to lie on your back and get your hands behind your head. Now, bring up the legs to a tabletop position, one at a time. Now, you need to squeeze together the inner thighs and rotate yourself towards the left. Now, bend the left knee and bring it up to the right arm. Now, bring your right knee towards your left arm.
10. Single Leg Hamstring Curl: Come to the lying position with your back on the ground. Keep both legs straight and rest the heels on top of a stability ball. Now, press the heels and raise your hips from the ground. Lift one leg straight up into the air and push the other heel into the ball.
11. Romanian Deadlift: This exercise, requires you to lift weight, and it targets two major cellulite areas, the hamstrings and the butt. To do this exercise, stand with your feet apart with knees slightly bent and arms in front of your body. Now, with palms facing your thighs and a medium dumbbell in each hand, come forward at the hip as you slowly bend forward, allowing your arms to hang in front of you. Try to maintain a flat back and keep your shoulders back. Contract your glutes and come back to the starting position. One should do eight to 10 repetitions in two to three sets.
12. Lateral Leg Raise: First raise your left leg and extend it out. Keeping your left leg straight, raise your hips and butt to make a bridge. Your thighs should form a straight line with your upper body. Hold on in this position for 20-30 seconds and return to the starting position.
13. Goblet Pile Squat: Pick a 10 kg dumbell or kettle ball and hold it by both your hands against your chest. Place your elbows pointing down and lower down into a proper squat position. Return to the standing position. Remember that your upper body should hardly move and you should be working with your legs, hips and lower back to do this exercise.
14. Glute Kick Back: This exercise, just as the name suggests, targets the glutes. To do this exercise, kneel on the floor with your arms extended in front of you. You should be in a kneeling push-up position with your arms shoulder apart. Consider this as the starting position. Lift your right leg until your hamstrings are in line with your back. Contract your gluteus muscles and hold the contraction at the top for a second. Now, return to the starting position and repeat all steps with the left leg. Do this exercise on alternate legs. Return to a standing position. Your upper body should hardly move if you’re using your legs, hips, and lower back as a unit.