Ultimate legs and butt workout to get rid of cellulite
As Fit Girls we know that there is nothing more annoying than cellulite. Once the motherf*%#@ appears it is really hard to get rid of it. Personally I don't really have extreme cellulite (or so I tell myself) but still everytime I wear shorts I feel a little self- conscious. However ever since I started to work-out regularly I saw some changes on the amount of cellulite I had (goodbye wiggly legs).
Ever since I started working out regularly, my legs became more toned and consequently me cellulite became less. Obviously this had to do with exercise. I mean have you ever seen a super toned girl with cellulite on her legs? While genetics and health play a huge role in determining whether we have or no cellulite, this is not the only factor. Exercise helps significantly in reducing the risk of having cellulite. In order for us to understand how exercise and which exercises can undermine the damages of cellulite, we first need to understand what cellulite is.
WHAT IS CELLULITE?
Before I go on and explain the exercises it is important to understand what cellulite really is, so here is a quick recap: Cellulite is fat which is packed in lumps instead of layers. A lot of factors such as genetics, hormones, and bad circulation influence whether you will have cellulite or not, and to what degree you will get it. Moreover, cellulite is not exclusive for people who are overweight. Thinner people can have it too. This is because cellulite is not related to someone’s weight but to how fit someone is. When someone doesn’t have much muscles there is no underlying foundation which produces fat to be storage in “packages”. In other words, when someone doesn’t have much muscles, cellulite appears. If you want to know more in detail about cellulite you can read here.
Because cellulite is mostly in our legs and butt I researched some exercises that really focus and target those muscles. These exercise will really help you minimize the effects of cellulite or prevent it in case you are part of the lucky ones who don’t have any yet. But remember, there is no magic cure for it so it is important to keep your expectations realistic.
THE EXERCISES
1) Dumbbell Cursty Lunge
VIA: SHAPE
How to do it:
Stand with your feet hip-width apart and hold one 3 kilo dumbbell in each hand with your arms at your sides. Keeping your hips and shoulders square, step left leg behind and across right leg, while bending your knees at 90 degrees. Just as it’s shown in the picture. Push off your left foot to return to the starting position and do the same with the right light. That is 1 rep. Do 2 sets of 20 reps for each leg.
Lateral Globe Lungee
VIA: SHAPE
How to do it:
Stand with your feet together while holding a dumbbell of 5 kilos vertically by one end with both hands. Make sure the dumbbell is at your chest height and that your elbows are bent by sides. Keeping left leg straight and with both feet pointing forward, step your right leg as far as possible from your left leg. Make sure you bend your knees and lower your hips as deep as possible. Push off your right foot to return to start position. Do the same with the left leg. That is 1 rep. Do 2 sets of 20 reps per leg.
Goblet Plié Squat
VIA: SHAPE
How to do it:
Stand with your feet wide and your toes turned out while holding a dumbbell of 5 kilos vertically by one end with both of your hands. Your elbows should be bent at your sides. Squat while pushing your knees out to the sides. Return to start position. That is 1 rep. Do 2 sets of 20 reps.
Single- Leg Dead Lift
VIA: SHAPE
How to do it:
Stand with your feet hip-width apart while holding a 3 kilo dumbbell in each hand. Your palms should be turned towards your body and the weights resting on thighs. Lift your left leg a couple of cm off floor to start. Hinge forward from your hips and lower your torso towards the floor and extending the weights down as close as you can to your legs as you extend straight right leg behind you. You should do this movement until your body forms the shape of a T. Slowly return to the starting position and do the same with the opposite leg. This is 1 rep. Do 2 sets of 20 reps per side.
Weighted Bridge
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How to do it:
Lie on the floor facing up with your knees bent and feet flat on the floor while holding one 5 kilo dumbbell horizontally on your hips with both hands. This is the starting position. Lift your hips and squeeze your knees inwards. Hold this position for 3 seconds. Lower your hips returning to the starting position. This 1 one rep. Do 2 sets of 20 reps each.
Heavy Lying Abduction
VIA: SHAPE
How to do it:
Lie on the floor on your left side, with your torso lifted and your forearm on the floor perpendicular to your body. Your legs are stacked with one 3 to 4 kilos dumbbell resting above your right knee. Your right hand should be resting loosely on the dumbbell and this is your starting position. Lift your right leg and hold for 3 seconds. Bring your leg back down to the starting position. That is 1 rep. Do 20 reps. Then change sides and do the same with your right side. Do 2 sets of 20 reps with this side as well.
All sets should be done twice which means that you will be performing two circuits of 6 exercises each. And remember the most important thing is to listen to your body. So if you feel like two circuits is too much or that you can't complete all repetitions from an exercise then it is okay to stop! In the same way if you feel like this exercises are not heavy enough for you, you can always increase the weight or try to complete one more circuit. The point is that you feel the burn in your butt and your legs. I really hope this exercises keep you cellulite free ;)
