How to get rid of cellulite on thighs and bum, which will be discussed today in our good to know section, are aimed at making women’s legs more slender and fit. And this means that we will give a good load on the buttocks, front, back, inner and outer thigh areas, strengthen the calf muscles, and also add cardio load for a more efficient “burning” of fat and reducing the appearance of cellulite.
All the exercises how to get rid of cellulite on thighs and bum below are designed to work with your body weight, and when performing them, you can do without the use of any sports equipment. However, if you do any weighting liftings when doing exercises from the 1st to the 6th, then the effectiveness of the leg training will be noticeably higher.
Also, when performing absolutely the whole complex, you can use special weighting for the legs. Start with a little warm-up: do the joint gymnastics, run a couple of miles at a quiet pace. Then proceed to the main part of the workout.
How to get rid of cellulite on thighs and bum: Exercise 1. Squats
Whoever and whatever offer you as an alternative to the good old squats for training the gluteus muscles, you know, nothing more effective in this regard has yet been invented. Not in vain in the fitness environment is a famous saying: “In any difficult situation, do squats. In any case, the situation will become clearer, and you will also become the owner of elastic buttocks. ”
Do 20 classic squats in 3 sets. Place your legs shoulder-width apart, keep your back straight, lower your hips to parallel with the floor, do not move your knees over the line of your big toes. To do this, while squatting your buttocks, pull back as if you want to sit on a chair behind you.
If your weight does not allow you to follow the correct squat technique, try doing the exercise, holding your hands on the TRX-loop, a rope of the gymnastic ladder. This will significantly relieve the knees from the weight of your own body, help you get up from the squat and will not affect the effectiveness of the exercise at all.
How to get rid of cellulite on thighs and bum: Exercise 2. Lunge back
You can, of course, perform attacks and forth, but then the quadriceps will develop more. As a rule, girls do not want the front part of the thigh to look powerful. To make your efforts during the lunge go to the buttocks and to smooth the back surface of the thigh from cellulite, make ten attacks back on each leg in 3 sets. As in the case of squats, make sure that the knee of the front foot during the lunge does not go too far beyond the line of the big toe.
How to get rid of cellulite on thighs and bum: Exercise 3. Static squats
If you thought that with the squats for today is over, then much wrong. Spend the next 30 seconds in a static squat, holding your back against a wall or any other support available.
How to get rid of cellulite on thighs and bum: Exercise 4. Lunges in hand
Now back to the lunges. Make 10 attacks on the side in 3 sets on each leg. Only in this way will we make the inner lateral surface of the thigh work, which is little involved in ordinary life. In addition, such attacks will allow you to improve the transverse stretching.
How to get rid of cellulite on thighs and bum: Exercise 5. Squat-sumo
Wide leg squats are also called plié squats. Call this exercise as you like, but, most importantly, do it regularly. In addition to the buttock, such squats again allow you to load the inner surface of the thigh and remove cellulite from it.
How to get rid of cellulite on thighs and bum: Exercise 6. Deadlift
Deadlift is performed while standing on half-bent legs, according to the classics with a weighting exercise (in our case it is not necessary). Bend forward, pull the buttocks back, point the tailbone up, stretch your hands to the middle of the calf. Straighten up. Repeat this exercise 20 times in 3 sets.
How to get rid of cellulite on thighs and bum: Exercise 7. Plieu with jumping
Add some explosive power to our squats. Dip down in the plia, climb on the toes (the calf muscle works) and jump up from this position, spreading straight legs and arms. After landing, again plunge into the plie, etc. Make a total of 10 such squats with a jump in 3 sets.
How to get rid of cellulite on thighs and bum: Exercise 8. Lifting the hip, standing on all fours
This exercise is suitable even for those diagnosed with first-second degree varicose veins. It allows you to work out the gluteal muscles, avoiding the load of its own weight on the lower limbs. Standing on all fours, lift your right leg bent at the knee 20 times. Direct the heel into the ceiling. During the movements move the working leg to the central axis of your body. Then another 20 such ascents perform the left foot. Just make 3 sets on each leg.
How to get rid of cellulite on thighs and bum: Exercise 9. Swing your foot in the plank
This comprehensive exercise will involve all the major muscle groups. To perform it, become a straight bar with an emphasis on the socks and palms of straight hands, placed on the shoulder line. Bring the knee of the right leg to the chest, then push the leg back and straighten it. Make ten such moves with one and the other foot. If you can, take a few more approaches to the exercise.
How to get rid of cellulite on thighs and bum: Exercise 10. Waving a foot, lying on its side
This exercise is also suitable for varicose veins of the lower extremities. It is carried out sitting on its side with an emphasis on the elbow of the lower arm. Bend the lower leg at the knee and make 20 sweeps upward with a straight upper leg. Then roll over and take another 20 strokes with the other foot. Just make 3 sets on each leg.
On this leg, training is over. If you are engaged in the split program, you can use the proposed complex as a separate sports training for one of the days of the week. You can also include leg exercises in a comprehensive workout along with strength exercises for the upper body and cardio unit.