Foam rolling: what exactly is it and does fascia roll training help against cellulite?
The bikini season is in full swing and all women want to show their best body for the beach vacation. Unfortunately we all know them – the small and unsightly dents on the legs and buttocks. Regardless of fitness level and age – according to the latest studies, up to 95% of women worldwide suffer from cellulite. While overpriced creams and cosmetic treatments promise to improve the complexion in the shortest possible time, sport is the only safest way against orange peel. Foam rolling has become increasingly popular in recent years, and for good reason. The fascia role training is primarily intended to help relieve back pain, relax muscle tension and prevent injuries. In our article we will tell you what exactly is behind the beauty trend and the most effective exercises with fascia roller against cellulite!
Although fascia rolls offer a lot of benefits for our health, they are unfortunately one of the most underestimated fitness accessories. With foam rolling, the individual body parts are rolled back and forth over special foam rollers. Sounds pretty easy, doesn’t it? You will be surprised how versatile the roles can be used. Whether for warming up, for more mobility, faster muscle regeneration or against cellulite – it is this incredible tool that you should definitely integrate into your fitness routine.
What are fascia?
Before we look at the benefits of foam rolling for our body, let us first explain what fascia is. It is a kind of “tissue network” that covers our organs, muscles, tendons and ligaments and runs through the entire body. Fascia consist of thick collagen and elastin fibers and, above all, ensure that the body remains stable and flexible. They are also involved in nutrient transport and water storage, prevent muscle soreness and reduce cellulite on the buttocks and thighs. A lack of movement or too much stress can cause the fascia to “stick” and the result is often severe pain. A healthy connective tissue plays a crucial role in our well-being and physical health. And this is where fascia roller training comes into play – rolling back and forth exerts slight pressure on the skin. The gentle massage relaxes our muscles and loosens the glued fascia.
Can foam rolling help against cellulite?
As already mentioned, glued fasciae can worsen the appearance of our skin and promote the development of cellulite. But targeted foam rolling training is one of the most effective methods to promote the production of collagen fibers and stimulate the cells in the connective tissue. The massage and rapid movements also help to squeeze the water out of the connective tissue. And as we all know, water retention and weakened connective tissue are the most common causes of orange peel. So it can be said that foam rolling can help against the unsightly dents.
A study conducted by the Dermatology Research and Practice Journal examined the effects of foam rolling on women with cellulite on the thighs and buttocks. After just 2 weeks of regular training, the participants lost an average of 1.7 centimeters and the skin looked much firmer and healthier. However, during fascia training you should make sure that you do the exercises as quickly and intensively as possible. Recent studies have shown that slow movements can even enhance the visual effect of cellulite.
Fascia roll training against cellulite – how often should you train?
We are not surprised that foam rolling has become so important in the fitness world in recent years. It is one of the easiest and most versatile ways to exercise from home and reduce orange peel. The exercises with the fascia roller help to stretch the connective tissue and improve the blood circulation. This enables the body to excrete water retention and toxins, which leads to a reduction in cellulite. To achieve faster and more permanent results, it is recommended to do a foam rolling training about 3 to 4 times a week. So that you massage the tissue vigorously, the fascia roller should be a little harder.
Foam rolling is a wonderful addition to any training routine and is ideal for both fitness beginners and advanced users. Many of the exercises with the fascia roller are similar to classic yoga and pilates postures and are therefore perfect for preventing neck pain. However, if you are not yet familiar with fascia training, you should start with shorter units and lighter pressure to prevent possible injuries and pain. And here are the most effective fascia roll exercises against cellulite:
- Tighten the front of the thigh – This exercise focuses on the front of the thigh and helps loosen the fascia and improve blood circulation. To do this, go into the classic push-up position and place the fascia roll between your thighs and the fitness mat. Tense your stomach and buttocks and slowly roll the roller down until it reaches just above your knees. Then roll in the opposite direction and perform the movement for about 30-60 seconds.
- Exercise outer thighs – The outer thighs are one of the most affected parts of the body from cellulite and should therefore be exercised regularly. Lie on the side of an exercise mat and place the foam roller under your hip. Lift your body a few inches off the floor and support yourself with your lower arm, keeping your lower leg straight and your upper leg slightly bent. Roll back and forth for 30-60 seconds and switch sides.
- Foam rolling for taut legs – The following exercise massages not only the buttocks, but also the rear thigh muscles and is a real weapon against orange peel. Sit on the floor with your legs stretched out and place the fascia roll under your thighs. Tense your stomach and keep your back straight and start rolling back and forth carefully. It becomes even more intense and strenuous if you keep one leg extended and bend the other slightly. So the weight is shifted to one side, which is thereby trained even more. Repeat the movement for 30-60 seconds.
- Fascia roll exercise for the buttocks – If you dream of a tight butt without cellulite, then you are in good hands with this movement. Sit on the fascia roller and place your palms behind your body. Cross your legs by placing the lower leg of one leg on the thigh of the other. Roll back and forth slowly for 30-50 seconds and repeat the movement with the other leg.
- Lateral turning – This exercise takes multiple muscle groups at the same time and is ideal for reducing cellulite on the buttocks and thighs. Sit on the roll and support your arms behind your body. Bend your legs slightly and then slowly lower your knees to the right, rolling your hips to the left. Repeat the exercise at least 10 times per side.
- Exercise your calves – Even if the calves themselves cannot be affected by cellulite, they play an important role in our physical health and improve the general appearance of the skin. Sit on the floor and place the foam roller under the middle of the calf of one leg. Support yourself with your hands backwards and lift your bottom so that you only touch the floor with your hands. Cross your legs and then slowly roll back and forth. Do 10-15 repetitions and switch sides.
- The adductors tighten with foam rolling – If you want to have slim and tight legs without cellulite, then the adductors should also train. Lie face down and bend one knee sideways at a 90 degree angle. Place the roll under the inside of the knee and roll the leg forward towards the buttocks and then back. Repeat the movement 10-15 times and change sides.
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