Ban Cellulite With These 6 Exercises For Legs and Butt
Cellulite is something we all have or have had, and it won’t go away
without a serious understanding of what to do.
Various factors creating cellulite include; genetics, hormones and bad
circulation. But, a fitness connection also assists this: When you lose
muscle or don’t have much of it, there’s no underlying foundation, so fat
clumps together and accumulates.
Because cellulite tends to be more noticeable on your butt and legs, your
smoothing strategy needs to focus on the lower body hard, using high reps
of moderately heavy strength moves. By doing this, you can reduce fat by
building the crucial muscle foundation below it and burn calories in
general, whilst smoother layers and giving you a toned comfortable look
and feel.
How it works:
◕ Do two sets of each move for the number of reps indicated.
◕ If you do all your reps but don’t feel burned out, add on another
five (per side if needed).
◕ Limit rest to 15 seconds between moves.
◕ You can do this routine three days a week on alternate days.
◕ Grab two sets of dumb- bells, one heavier set (15 or 20 lbs) and
one lighter set (8 to 12 lbs).
◕ If you can get your hands on only one set, choose 12 or 15
lbs.
Total Time: Up to 30 minutes
You will need: Free weights
1. Lateral Goblet Lunge:
How to:
◕ Stand with feet together, holding one heavier dumbbell vertically
by one end with both hands at chest height, elbows bent by sides, to
start.
◕ Keeping left leg straight and both feet pointing forward, step
right leg as far right as possible, bending knee and lowering hips
deeply.
◕ Push off right foot to return to start.
◕ Do 20 reps.
◕ Switch sides; repeat.
◕ Sets: 2
◕ Reps: 20
2. Dumbbell Curtsy Lunge:
How to:
◕ Stand with feet hip-width apart, holding one lighter dumbbell in
each hand with arms by sides to start.
◕ Keeping hips and shoulders square, step left leg behind and across
right leg, bending both knees 90 degrees.
◕ Push off left foot to return to start.
◕ Switch sides; repeat.
◕ Sets: 2
◕ Reps: 20
3. Goblet Plié Squat:
How to:
◕ Stand with feet wide and toes turned out, holding one heavier
dumbbell vertically by one end with both hands at chest height, elbows
bent by sides, to start.
◕ Squat, pushing knees out to sides.
◕ Return to start.
◕ Sets: 2
◕ Reps: 20
4. Weighted Bridge:
How to:
◕ Lie face-up on floor with knees bent and feet flat, holding one
heavier dumbbell horizontally on hips with both hands to start.
◕ Lift hips, squeezing knees inward, and hold for 3 seconds
[shown].
◕ Lower hips to return to start.
◕ Sets: 2
◕ Reps: 20
5. Weighted Lying Abduction:
How to:
◕ Lie on floor on left side, torso lifted, left forearm on floor
perpendicular to body, legs stacked with one lighter weight resting above
right knee, right hand resting loosely on weight to start.
◕ Lift right leg and hold for 3 seconds [shown].
◕ Lower leg to return to start.
◕ Do 20 reps.
◕ Switch sides; repeat.
◕ Sets: 2
◕ Reps: 20
6. Single-Leg Dead Lift:
How to:
◕ Stand with feet hip- width apart, holding one lighter weight in
each hand with palms turned toward body and weights resting on
thighs.
◕ Lift left leg a couple of inches off floor to start.
◕ Hinge forward from hips, lowering torso toward floor and extending
weights down close to legs as you extend straight right leg behind you
until body forms a T [shown].
◕ Slowly return to start.
◕ Do 20 reps.
◕ Switch sides; repeat.
◕ Sets: 2
◕ Reps: 20
