Here’s the truth.
Exercises to get rid of cellulite may not work. Depending on your condition, the cause of cellulite may not orient from a lack of exercise. You could exercise every day and your cellulite will never disappear. Know what causes cellulite first then come back here!
You also cannot target a specific area to lose cellulite. You may have heard of exercises to get rid of cellulite on thighs, bum, and legs, however, it’s not possible. To put it in simple terms, your body works and burns fat as a whole machine with some areas burning faster than others. You cannot burn fat in a specific area on your body.
If this wasn’t true, then you would have to do some serious planning on how proportionally work out your body. Your arms, legs, shoulders, and other body parts could be completely different sizes, which in reality never happens. You may notice a slight difference, but never an extreme one.
If you believe that an excessive amount of body fat or lack of exercise is the cause of your cellulite, then consider the following steps. If you believe the cause is something else, head over to the homepage to see what else you can do to help reduce and remove cellulite.
The upcoming steps will provide information on:
- How your diet can impact your results
- The importance of strength training and cardio exercises to get rid of cellulite
- A full workout that you can do 4 to 5 times a week
- A few important things to remember
- The recommended 3-week cellulite diet and exercise program
Please take note: the following guide depends on your fitness level and all other health-related factors. Consult with your doctor before performing any exercise or diet program. The difficulty of the exercises to get rid of cellulite may differ between individuals.
Step 1: Review Your Diet
Even if you are exercising, having a poor diet will plateau your results. So let me ask you, is your diet healthy? Balanced? Managed? Fun? Are you even following a diet?
If your answer is no to any of these questions, then the first thing you need to do is follow a well-balanced and manageable diet. This will prevent you from being stuck in your current position and wondering why you aren’t seeing any changes on your body.
Make sure not to follow a diet that is specifically designed to just remove cellulite. This is because those diets can take a very long time to complete. You’ll most likely be eating un-comforting foods for months, as well as not receiving the proper exercises to get rid of cellulite effectively.
Step 2: Planning Your Workout
You need to follow this sequence for a safe and effective workout routine.
- Warm up your body to get the blood flowing and to prevent injuries.
- Follow up with both strength training and cardio exercises. This means you cannot just do resistance training or running as your only exercises to get rid of cellulite.
- Cool down your body to resting levels, which also prevents injury
Strength training typically includes compound movements with higher resistances to tighten and strengthen the muscles, increase bone density and improve blood flow. However, the main goal is to strengthen the connective tissue in order to reduce the appearance of cellulite, which cardio alone cannot do.
Cardio exercises help bring more oxygen to your muscles, increase energy levels, elevate your heart rate, and also increase blood flow and bone density. Most importantly, cardio will burn excess fat all over your body and increase weight loss more effectively than strength training, which can double the effect of removing cellulite.
You get all the benefits of doing both strength training and cardio exercises. They work together perfectly as exercises to get rid of cellulite.
Here is a full workout that you can do 4 to 5 times a week at home.
Follow this 5-minute warm up video that I recommend. You can listen to the narrator or follow the trainer. Take this seriously as it is very important.
Strength Training Workout
Order: Start this training only after the warm up
Exercises: Choose between 5 to 7 strength training exercises in Step 3 to complete
Sets: Complete 3 to 4 sets for each exercise (per leg if applicable)
Reps: Complete 8 to 12 reps per set
Rest Periods: Take between 20 seconds to 1 minute of rest between each set
Total Time For Completion: 20 to 40 minutes
Order: Start this training only after the strength training exercises
Exercises: Choose 4 to 5 cardio exercises in Step 4 to complete
Sets: Complete 3 to 4 sets for each exercise (per leg if applicable)
Reps: Complete each exercise for 30 seconds by using an interval timer
Rest Periods: Take about 15 to 30 seconds of rest in between each set
Total Time For Completion: 12 to 20 minutes
Take a slow 5 to 7 minute walk around your area with your hands locked behind your head. If you’d like to follow 5-minute cool down video instead, here is one that I highly recommend. Take this step seriously as well as it can prevent dizziness, nausea, and other un-comfortability.
Step 3: Strength Training Exercises To Get Rid Of Cellulite
Be familiar with all of these exercises before setting up your workout. You’ll be able to determine the difficulty of each exercise in order to really challenge your body.
- Squats: Stand shoulder-width apart with your arms crossed in front of you. Keeping the core tight and the back straight, squat down and keep your body weight on the heels of your feet, making sure your knees don’t pass your toes. Hold for 2 seconds and repeat.
- Alternating Lunges: Start with one leg forward bent at 90 degrees with the other straight. Cross your arms in front of you and keep your core tight and your back straight. Bend the straight leg until the knee almost touches the floor and hold for 2 seconds. Reverse the position of your legs by pushing off the floor. Repeat this process.
- Superman: Start on your hands and knees with your back flat. Keeping your core tight, stick one arm out in front of you with the opposite leg straight out. Lift the leg as high as possible and hold for 2 seconds. Return to starting position and repeat with the other arm and leg.
- Single Leg Hamstring Bridge: Lay on your back with one foot on the ground and the other reaching for the ceiling. With your arms flat on the floor while keeping your core tight, push off the ground with the planted foot and drive your other leg higher. Try to get your hips as high off the ground as possible. Repeat for the other leg.
- Side Abduction Raises: Lay on your right with your right forearm supporting your body. Rest your legs on top of each other and place your left hand on your hips. Keeping just your hip and left leg on the ground, lift the right leg up as high as possible and hold for 2 seconds. Slowly lower that leg while keeping the core tight. Repeat on your other side.
- Romanian Deadlift: Stand up straight with your shoulders back, your back arched, and knees slightly bent. Grab a bar or weights in each hand with your palms facing away from you. Keeping the weight close to your body at all times, move your butt backward to lower the weight just under your knees. Bring the weight back up to the starting position slowly, thrusting your hips out at the top.
- Side Plank Lift: Lay on your right side with your right forearm supporting your body. Rest your legs on top of each other and place your left hand on your hips. Keeping the core tight, push off the ground with your forearm and legs, lifting your hip vertically as high as you can. Hold for 2 seconds and slowly lower your hip to the starting position and repeat. Do the same for the other side.
- Inside Leg Lift: Lay on your side with your right forearm supporting your body and your left foot on the ground. Leave the right leg straight out. Keeping your left hand on your hips, lift the straight leg as high as possible. Slowly lower it until 3-5 centimeters off the ground and repeat. Do the same for the other side.
- Fire Hydrant Kick: Start on your hands and knees with your back flat and your core tight. Lift one leg up to your side as high as possible while keeping your body facing forward, hold for 2 seconds. Slowly lower the leg 3-5 centimeters off the ground and repeat. Do the same for the other leg.
- Standing Sidekick: Hold onto something stable with your feet beside each other. Keeping your core tight, lift one leg to the side as high as possible. Slowly lower the leg, counting down from 3 to the starting position and repeat. Do the same for the opposite leg.
- Cross Leg Butt Lifts: Lay on your back with your arms flat beside you. Cross your left leg over your right, keeping your right foot planted on the ground. Adjust your feet until your body is making an obtuse angle. Push off the ground with your right foot and lift your butt up as high as possible. Hold for 2 seconds and lower to the crossed position. Repeat and do the same with your right leg crossed.
- Standing Leg Raise: Start by holding onto something stable with your feet beside each other. Keep your back straight, your core tight, and face forward at all times. Lift one leg up at a 45-degree angle as high as possible behind you, keeping it straight the whole time. Hold for 2 seconds and then lower the leg to the starting position. Repeat and do the same for the other leg.
- Single Leg Back Raise: Start on your hands and knees. Keep your back flat, your core tight, and your body facing forward at all times. Straighten one leg and lift it behind you as high as you can, hold for 2 seconds. Lower the leg to 3-5 centimeters off the ground and repeat. Do the same for the other leg.
- Supported Leg Lunge: Grab a chair or something you can place your foot on. Face away from the object and place your right foot on it, keeping your left leg straight. Straighten your back, tighten your core, and put your arms up in front of you. Bend your left leg to 90 degrees, preventing your knee from going over your toes. Hold for 2 seconds and return to the starting position and repeat. Do the same for the other leg.
Step 4: Cardio Exercises To Get Rid Of Cellulite
- Tuck Jumps: Stand shoulder width apart with your hands up. Keeping your core tight, slightly bend your knees and jump as high as you can and try to tuck your knees into your chest. Land softly on your feet and repeat.
- Butt Kicks: Start by standing shoulder width apart and keeping your back straight. Begin running on the spot but kick your feet towards your butt one foot at a time.
- Mountain Climbers: Start in a pushup position while keeping your core tight. Drive one knee towards your chest, making sure your back is flat. Reverse the position of your legs as quickly as you can and repeat.
- Step-Ups: Place on foot on a chair or another stable object with the other foot on the ground. Step up on the object with the grounded foot. Drop one foot down the ground, followed by the other. Repeat this process as quickly as you can.
- Monkey Hops: Start in a downward dog position with your knees slightly bent. While keeping your shoulders forward and your core tight, lean your legs to one side. Push off the ground with your arms and legs and hop over to the other side. Repeat this exercise by hopping side to side.
- Burpees: Start by standing shoulder width apart. Keeping your core tight the entire time, squat down with your arms in front of you and kick your legs straight back into a pushup position. Jump back into the squat position then stand back up. Repeat this process as quick as possible.
Here are some other cardio exercises you can do that are self-explanatory. You can also incorporate other cardio exercises that involve dynamic and explosive movements.
- Sprinting On Spot
- High Knees
- Jumping Jacks
- Jump Rope
- Jump Squats
- Twist Jumps
Things To Remember
- For both the strength training and cardio, always mix up exercises and the order you do them for every workout. Complete them with slow and controlled movements.
- Drink plenty of water and wear shoes for extra stability.
- Wear proper workout clothing that provides flexibility.
- Turn off any air conditioners or fans to keep your body warm.
- Always follow the warm up, strength training, cardio, and then cool down sequence for safety and effectiveness.
- There are many variations to each exercise, so feel free to find some from YouTube or Google. Type in the exercise name followed by “variations”.
- Depending on your cause, the exercises to get rid of cellulite may not have much effect.
A Cellulite Treatment That Does It All For You
I recommend the 3 Week Diet because the program provides step-by-step manuals on how to diet effectively, exercise with at home or gym workouts, and most importantly, transform your body and way of thinking in only 3 weeks. This way you don’t have to stick with an uncomfortable program for months.
Overall, the program will keep you motivated and consistent by showing you how fast the results take place. You are also free to eat whatever you want on certain days and still see progress, which is very fun!
This page does provide some guidance on exercises to get rid of cellulite, but trust me when I say this, the 3 Week Diet can change your life in a big way.