What is cellulite and ways to get rid of it ?
Cellulite is deformed adipose tissue, manifested by uneven and bulging skin, which looks like the surface of an orange.
Cellulite is formed as a result of the pressure exerted by fat on the vertically arranged connective tissue that surrounds our body’s fat cells. As a result of this process, adipose tissue is compacted, which is manifested by unevenness in the skin. Cellulite occurs on those parts of the female body where the body usually stores fat, i.e. on the skin of the thighs, buttocks and abdomen, less often the arms.
The formation of cellulite is more common overweight people. That is why it is important to start exercising regularly. You can walk, run, swim, practice yoga etc. Any type of physical activity is beneficial. It is important that the exercise regularly, preferably several times a week.
Diet and exercise can help reduce cellulite but any size of person can have cellulite. This is because it’s not directly linked to a person’s weight. Improved muscle definition and weight loss in the area can help reduce the appearance of cellulite. Exercise helps by increasing the size of the muscle and losing the fat inside the fat cells. This will help make the area look tighter and firmer, which will create a smoother appearance. In some cases, the loss of weight can make the skin looser and not as firm. Especially in women that start at a lower weight. This can be improved later on though as the glute muscles are trained to be bigger.
4 of the most effective exercises to improve the shape and firmness of the bum cheaks !
Your bum muscles are called glutes. There are 3 gluteal muscles that you need to train to get your best bum. gluteus maximus, gluteus medius and gluteus minimus. Generally the best way to hit the luteus maximus is back kicks this is where you extend you foot out behind you and extension of the hip. Minimus and medius are best worked by side ways movements and leg abduction.
1. Hip Trust.
Let’s start with probably the best gluteus maximus isolation the hip thrust. This can be done with body weight or weights for increased difficulty as you improve.
Start by sitting on the floor in front of a weight bench. Then place your shoulders and upper back onto a weight bench or suitable place and have feet just over shoulder width apart. Then extend the hips with your glutes and raise your hips up until your body is in a straight line from shoulders to hips. Then lower your hips back down. Repeat this as Needed. A very important part of this exercise to keep as much of the movement on your glutes is to not pivot on the bench. Pivoting creates momentum and lessens the load on the glutes. Try and keep your head facing forward.
This can be done with 1 leg at a time but this exercise is harder on your core and not as stable.
Adding weights is eventually where you will end up. This exercise can be done with a dumbbell or barbell but you will probably need some kind of padding on the bar or under dumbbell. A folded up exercise mat can be used like in the picture or a foam barbell pad can be used. If you’re using weights make sure you hold onto them so they do not fall and stay firmly on your hips.
2. Leg abductions.
Leg abductions are best for building the gluteus minimus and medius. These muscles are the top outer side of your bum and really help to create a round looking bum.
There are all sorts of ways to perform this exercise. It can be done just with body weight on a specifically designed resistance machine, a cable machine or with resistance bands.
To perform this exercise all you need to do is move your leg out to the side 45 degrees. If your standing, make sure you can balance. You can hold onto something if needed. Your foot should stay facing forward at all times and not facing out to the side. This moves the exercise onto the tensor fascia latae. Which is on the front and side of the hips/legs and will not work your glutes.
3. Sumo squat
Sumo squat is a very commonly used exercise for women. Most women’s hips are better suited for this squat variation. This exercise also used more of the minimus and medius than conventional squat. Which is great for your bum.
This exercise can be done in variations with bodyweight, resistance bands dumbbell/s and a barbell.
Start by with your feet wider than shoulder width with feet facing around 45 degrees outward. Keeping your heels on the floor, bend your legs and lower your hips down so your thighs are parallel with the floor. Make sure your knees move inline with your feet. If they don’t adjust your feet until they do. Make sure your knees do not move in front of your toes. As you lower down you must keep you back in a neutral position and absolutely do not round your lower back this is an injury waiting to happen.
The squat is not an easy exercise to perform and you can get injured performing it. If you cannot get your body to more as instructed above its best to get an exercise professional to help you.
If you would like to add more tension on gluteal minimus and medius, you can add a resistance back around your thighs. This forces those muscles to work extra hard to keep your knees facing out wards. Only perform this if you have mastered the before exercise.
4. Stiff leg deadlift
Stiff leg deadlift puts more work on the glutes and hamstring than conventional. Its more ideal for building your glutes. Usually this requires weight to perform
This exercise usually this requires weight to perform. Running from dumbbells to a barbell.
To perform this exercise, start with feet shoulder width apart and ben you knees slightly. Pivot at the hips and tilt your torso forward and then stand back up straight. Keep your back in a neutral position the whole way through the range of motion and do not round any part of your back especially the bottom (lumbar). Increase the resistance as you get stronger an more used to the exercise.
Tips on healthy nutrition and supplementation to support your effort!
TIP 1# Eat a lot of fiber and whole grains, as well as fruits and vegetables.
This is because they contribute to the removal of toxins from the body, and thus prevent skin lumps. Anti-cellulite products also include asparagus, broccoli, fatty fish and exotic fruits, e.g. grapefruit, pineapples and lemons.
TIP 2# Drink plenty of water!
TIP 3# Massaging
TIP 4# Throw away tight clothing!
TIP 5# Cold showers
Studies have shown that exposure to low temperatures speeds up the metabolism of stored, unhealthy fat. In addition, thanks to the improvement of the blood and lymph system, the body will remove toxins from the body faster.
With the help of a cold shower, you can accelerate the regeneration of the body after intense physical exertion.
Regularly taking a cold shower will improve the condition of your skin because they don’t dry you out like a hot bath. Cold water has the opposite effect and will help properly seal the pores. It helps prevent clogging of pores and reduces their excessive enlargement, thanks to this we sweat less.