Exercises from cellulite, how to remove cellulite on thighs and buttocks, training at home

Every girl dreams of a beautiful, taut body. Often the problem area is the thighs and legs, where the “orange peel” appears. Exercise in combination with a healthy diet, massages and wraps will help to get rid of it.

Satura rādītājs

What is cellulite and how does it appear?

World Class Triumph gym supervisor

If we consider the nature of cellulite, it is a structural change in subcutaneous fatty tissue. The subcutaneous cell increases in size, and thus forms a lump, the “orange peel”. Due to the impaired nutrition of the cell, this problem is prolonged. Weakened connective tissues, enlarged fat cells and reduced microcirculation in the subcutaneous layer lead to the appearance of cellulite.

It is necessary to follow a whole set of actions to improve the situation. Regular training, balanced nutrition, body care procedures, baths, massages – hardware and manual, wraps and creams. Only with prolonged exposure to the body and careful care can you improve the condition of the body and retain the result.

How to train to fight cellulite?

Olga: In the fight against “orange peel” will help functional exercises, walking, running: they involve a large number of muscle groups. Lunges, squats, stepping on a pedestal, push-ups, plank, shuttle run, running up the stairs, leg lifts in hanging will give results. To complicate the workout, you can take weights.

As cardio, choose interval training. They are so called because of the clear regulations of the load. For example, two minutes – step, two minutes – run or you can alternate walking uphill and flat.

Side lunge

Tehnika:

Stand up straight, feet together. Arms along the torso.
Take the left leg to the side and squat on it.
Hands in front of you in a “lock”. The feet are directed straight.
Atgriezieties sākuma pozīcijā.

Do the exercise for 30 seconds for each leg.

Pulsating squat with the separation of the feet

Tehnika:

Put your feet at shoulder width. Hands in front of you in a “lock”, feet pointed straight.
Perform a squat and “spring” three times.
For each “spring” feet slightly spread apart, and then bring them together as in the starting position.

Perform the exercise for 30 seconds.

Lunge forward and push the leg backward

Tehnika:

Stand up straight, right leg pulled back, arms along the torso.
Lunge on the right leg.
Return to the starting position and dynamically lift the left leg up.

Do 30 seconds for each leg.

Squats with a turn in a jump

Tehnika:

Put your feet at shoulder width. Hands in a “lock”, feet are positioned straight.
Squat down. Rise up, make a light jump, turning about 45 degrees.
Atgriezieties sākuma pozīcijā.

Do the exercise for 30 seconds.

Important! If you’ve reached this point in your workout, it’s time to rest. Recover for 20 seconds.

Leg kick from a sitting position

Execution Technique:

Sit on the mat, feet in front of you, arms pulled back, standing on the mat.
Raise the torso up and perform an upward kick.
Do it alternately on each leg.

Perform the exercise for 30 seconds.

Raising legs from a position on all fours

Tehnika:

Get on all fours, palms strictly under the shoulders.
Raise the right leg bent at the knee upwards.
Lower it to parallel with the floor and fully straighten.
Then immediately bend the right leg again and push it up.

Do 30 seconds for each leg.

Leg swing with squatting from the position “Dog face down”.

Tehnika:

Rest the palms of the hands on the mat, the legs are withdrawn back, lift the pelvis up, forming an angle of 90 degrees.
Straighten the knees, make a leg swing up.
Bend the knees and perform the movement as if you want to sit down.
Return to the starting position and repeat the movement with the other leg.

Do the exercise for 30 seconds.

Pulsating withdrawal of the leg from the position on all fours

Tehnika:

Get on all fours, palms strictly under the shoulders.
Take the right leg bent at the knee to the side and make three small waves.
Atgriezieties sākuma pozīcijā.

Do 30 seconds for each leg.

Scissors

Tehnika:

Lie on your back, straight legs lift up, arms along the torso.
Spread your legs apart.
Bring them back together and cross them.
Atgriezieties sākuma pozīcijā.

Do the exercise for 30 seconds.

Pulsating leg raises lying on your side

Izpildes tehnika:

Lie on the right side, resting on the elbow.
Bend the right leg, the left leg is straightened.
Raise the left leg and wiggle it up and down. Keep it on the floor.

Do 30 seconds on each side.

The workout is over.

We remind you that the fight against cellulite should be approached comprehensively. Train more, eat less harmful and do not forget to take care of yourself. And then the result will not make you wait long!