Exercises against cellulite: tips and training plan for firm skin at a glance!

We all know them – these small and annoying dents on the legs or the buttocks and try to get rid of them by all possible means. Numerous oils, creams or brushes and devices that promise to make cellulite disappear in the shortest possible time flood the market. While there is still no specific master plan or miracle cure, targeted cellulite exercises help us tighten our skin and improve the appearance. Have you ever spent a long time watching your body in the mirror or avoided swimsuits and shorts in summer because you felt uncomfortable? Then you are exactly right with us! Whether high-intensity HIIT training sessions or a 20-minute workout at home – in this article we will show you the most effective exercises and a training plan for tight legs and buttocks?

Exercises against cellulite full body workout plan for home HIIT workout effectively

According to recent studies, more than 90% of women worldwide are affected by cellulite and even thin women and models often suffer from it. Since the percentage of fat on the legs and buttocks is usually the highest, these are the most common problem areas. There are several reasons that can weaken the connective tissue. Some people are genetically predisposed to it and no matter how hard they fight it, you cannot get rid of the orange peel 100%. Hormonal problems or birth control pills can also cause cellulite. But the most common reasons include an unhealthy lifestyle and insufficient exercise.

Exercises against cellulite – what really helps?

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The only thing that really helps against cellulite in the long term is proper and balanced diet and exercise. As already mentioned, even slim women can, unfortunately, and therefore it is important to build muscle mass with targeted exercises against cellulite. Exercises such as jogging, cycling or swimming stimulate fat burning, while exercises such as classic squats, lunges and plank promote muscle building and improve skin elasticity. Indeed, training in the water stimulates blood circulation as a massage would. For this reason, high-intensity HIIT training units and training plans with their own weight in combination with endurance training are the best possible option.

Training plan against orange peel

Lunge exercises against cellulite strength training Benefits 20 minutes of training at home

The following exercises specifically target the problem areas and stimulate blood flow, which in turn leads to an improved appearance and firmer skin. For best results, follow the training plan below 3 to 4 times a week and do 3 sets of 12-15 repetitions of each exercise. Rest between the individual exercises for 30 seconds. Over time, you can either use weights or simply increase the repetitions.

  • Classic squat is undoubtedly one of the most effective exercises to train and strengthen the legs, buttocks and inner thighs at the same time. Keep your back and shoulder taut, put your feet waist-wide and squat as low as possible.
  • Lunges – No matter whether standing or running – lunges target the lower body muscles. Keep your back straight and tense your stomach. Then take a big step forward and lower the body so that both knees form a 90-degree angle and the front knee does not go over your toes. Do 15-20 repetitions per leg.
  • Side lunges especially strengthen the inner and outer thighs and are another very effective exercise against cellulite. Place your feet wider than shoulder width and keep your back straight. Now bend your left leg and walk towards the floor with your buttocks, as if you wanted to sit on an imaginary chair. Make sure that the knee extends beyond the toe. Then push yourself up again from the heel and repeat the movement with the other leg.

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  • Step ups belong to the so-called complex exercises and stress not only the buttocks and leg muscles, but also the trunk muscles and improve our coordination. For this you will either have a bench, a chair or some other elevated surface. First, stand about 2-3 steps away from the bank. Now step on the bench with your right foot and slowly push yourself up. Stretch your left leg back and return to the starting position and repeat. It becomes even more strenuous if you do the exercise with dumbbells. Do 12-15 repetitions per side.
  • Wall seat is an absolute classic among cellulite exercises and is ideal for fitness beginners. Lean your back against the wall and lower your buttocks until your legs form a 90 degree angle. Hold the position for 1 to 2 minutes.

Exercises for taut legs improve skin elasticity

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  • bridge is a very effective exercise to tighten the buttocks and get rid of cellulite. Lie down on an exercise mat and set your legs slightly bent. Then raise the pelvis until the body forms a straight line. It is important in this exercise that the buttocks, the abdomen and the thighs are tense all the time. Hold the position for at least 30 seconds.
  • Donkey Kiks are a wonderful way to tighten the gluteal muscles while strengthening the core muscles. Go to the classic four-legged booth and make sure that your back stays straight and does not form a hollow back. Now bend your right leg slightly and lift it as high as possible. Slowly return to the starting position and repeat with the left leg. Do 12-15 repetitions per side.
  • Jumping jack – Endurance exercises such as jumping jack, jogging or jumping rope stimulate fat burning and help to tighten the connective tissue. Pick 2-3 exercises that you enjoy and do them for 1 minute each.

Full body workout plan for home weight training exercises against cellulite

While exercise may not always help reduce cellulite, stronger muscles and a defined body can improve appearance and make dents at least less visible. Below are other effective cellulite exercises that you can incorporate into your exercise routine.

  • Bulgarian squats are a great version of the squat, which especially strains the buttocks and thighs. For this you will need either a bench or a chair. Depending on how much fitness experience you have, you can do the exercise with a barbell or barbell. Place one leg at the end of the bench and bend your knee slightly and place the other foot on the floor at a greater distance. Keep your back straight and bend your front knee slowly until it forms a 90 degree angle to the floor. Return to the starting position and do about 12-15 repetitions per side.
  • Deadlift – Together with squats, planks and the push-up exercise, the deadlift is a basic exercise in strength training. Properly executed, it not only trains the buttocks and thigh muscles, but also the back and stomach. However, you will need weights for this – you decide how heavy they are. Now take the dumbbells in your hands, pull the shoulder blades back and keep your back straight. Then bend your knees slightly, lower your upper body and push your buttocks back. Make sure that the back is not stretched out. Slowly return to the starting position.

HIIT home exercise plan Remove cellulite by exercise

  • Side plank with leg raises – The numerous plank variants are true all-rounders and are not for nothing the most effective exercises with their own weight. Go to the classic low plank position and keep your back straight. Alternately lift your legs off the floor as high as possible and hold them down for about 2-3 seconds.
  • Fire hydrant kicks specifically train the buttocks and the inside of the thighs. Start in the classic four-footed stand and place your palms at shoulder height. Then lift the right leg sideways until the knee is approximately at the level of the hip. Lower slightly and repeat with the other leg.
  • Squats or lunges with jump – When you do an exercise in combination with jumps, your metabolism is boosted and fat burning is stimulated. Start with a classic squat and jump from the squat as high as possible. Another good option would be the combination of lunges and squats. Do easy lunges with both legs, followed by a squat. First, try to do at least 10 reps.

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  • Sumo Squat with Leg Crosses – Stand with your feet wide apart and point your toes out. Tense your stomach and back and crouch deeply and hold the position for a few seconds. Then push upwards, crossing your left leg in front of your right and returning to the starting position. Do 12-15 repetitions per side.
  • Exercises against cellulite with foam rollers are a mix of dynamics and pressure. By rolling different parts of the body over the foam rollers, the connective tissue is massaged and the formation of cellulite is reduced. To train your lower legs, sit on an exercise mat and stretch your legs out. Now place the foam roller under the calves, press up slightly with your arms and then roll back and forth. For the bottom, you should sit on the roll and roll back and forth again.

Foam roll exercises against cellulite 20 minutes training at home

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