The basis for any good cellulite-reducing workout is cardio, workouts that get your body steadily moving to raise the target heart rate and get you sweating. You’re going to need to burn calories and rev up your metabolism to see a significant reduction in fat overall, and cardio is the best way to do this. And while cardio doesn’t need to specifically target the areas with the cellulite, you can maximize your cellulite-reducing efforts by choosing cardio exercises that work those areas. This will help to tone and build muscle in those cellulite-prone areas, reducing the overall appearance of that unattractive, puckered fat.
Cardio workouts that target the legs, butt and abs include running, biking and using the elliptical machine at the gym. These three activities will not only torch calories, the muscles in the areas of the body prone to cellulite will get an intense workout. If you want to really step up your game and give that cellulite the boot, try climbing stairs or using the stair-stepper cardio machine, biking on a stationary bike with added resistance, walking or jogging on an uphill treadmill, and running on an elliptical trainer with a high resistance level. By adding resistance to a cardio workout, you’re maximizing not only the fat and calories being burned, you’re building those muscles faster.
Aim for 20-30 minutes of moderate to intense cardio 3 times per week. You can gauge your level of intensity by using a heart rate monitor or with a simple talk test. While performing your cardio, try talking with a friend (or out loud to yourself if you’re at the gym, don’t worry, no one will think you’re crazy!). If you can keep up a steady, unbroken conversation, you’re not working hard enough. You should have to pause every few words to take a breath. That will maximize your fat burn and put you on your way to eliminating that cellulite for good.
To take your cellulite-reducing workout to the next level, you’ve got to add in a strength training regimen two to three times per week. The best exercises for cellulite reduction are ones that target and tone the abdomen, the major muscles in the legs, the hamstrings, quadriceps and calves, the calves, and the gluteus (your booty). And you don’t need to lift huge weights to do this. Many workouts that use your own body weight for resistance are extremely effective and can be done at home or at the gym.
If you want to exercise away cellulite, then toning the legs is certainly a great place to start. Leg muscles are large and powerful, and toning workouts will also help to burn a lot of calories and reduce overall fat. Start with the basic squat for overall toning and cellulite reduction. Stand facing away from a wall and place an exercise ball against your back. Lean into the wall, and walk your feet slightly away from you. With feet in a wide stance, bend the knees and lower the body until the thighs are parallel to the floor. Then press through the heels to return to standing. Repeat 10 to 15 times. You’ll feel your buttocks and thighs burning away the cellulite with each squat.
The 100-rep squat challenge is something you should try and build up to:
Lunges are also an excellent cellulite toning exercise. Start with feel together and arms by your side. Take a large step forward with one leg and bend both knees. Make sure your front knee is not going forward over the toe and the back knee is pointing towards the floor in a 90 degree angle. Straighten knees and step feet back together. Do this 10 times on each leg. When you’re ready for a greater challenge, grab some weights and feel the resistance as you lower and lift with each lunge. When your legs get toned from lunges and squats, cellulite will appear less noticeable and will being to disappear once and for all.
The gluteus maximus is the largest muscle in the body, even when toned and lifted. To get rid of chunky, puckery cellulite on the buttocks, build muscle with ‘doggies.’ Doggies are a great, simple exercise that target the butt and outer thighs, areas where most women loathe their cellulite, especially during bikini season. Start out on your knees on a mat with arms straight, just like a dog. Moving one leg at a time, bend the leg at the knee and lift the leg out to the side until it’s parallel to the floor (just like a peeing dog, hence the name). Repeat 15-20 times with each leg to the side. You can also do doggies to the back, lifting the leg directly behind the body. Press through the heel of the foot and lift the sole of the foot towards the ceiling, squeezing the buttocks at the top, then lower back down to all fours. If these become easy (and that means completing 3 sets of side doggies and back doggies on each side with ease), you can add resistance bands around your ankles. Doggies may look a bit silly, but they’re one of the best exercises out there to tone those cellulite-prone areas you want to tighten for that bikini bottom this summer.
This is a good 5-minute workout you can also follow:
Of course everyone thinks of the infamous crunches when they think of toning the abs, but those aren’t the most effective ab exercise, and most people do crunches improperly anyways. The single best ab exercise that will tighten lower tummy muscles and reduce the appearance of cellulite is the plank. Start by lying face-down on a mat. Tuck your arms underneath your chest and push your body up off the floor using your elbows and toes. You want to squeeze your abdominal muscles and your glutes so that your body is a straight line from head to toe, parallel to the floor. Make sure that your buttocks isn’t up in the air or drooped towards the ground, and hold for as long as you can maintain this straight line, then relax.
For maximum results, try the Plank Challenge. Each day for 30 days you’ll hold the plank position, and each day the duration of the plank increases until you can hold it for over 2 minutes without a break. Start at 15 seconds, and each day increase by 5 seconds. At the end of the 30 days you’ll be able to hold that plank for 2 minutes and 30 seconds, and that cellulite on your lower tummy is definitely going to be less noticeable. After the Plank Challenge, or if you’re already able to hold a plank without too much effort, attempt to lift one leg at a time while squeezing the buttocks and hold for 30 seconds. This one-legged plank will not only melt away cellulite on the lower abs, but it will attack the cellulite on your butt and the back of the legs too.
Remember, the best workouts to reduce cellulite are ones that burn fat and calories and tone and tighten the problem areas. If you keep up a steady regimen of both cardio and area-specific strength training, your cellulite will begin to melt away. You’ll be ready to rock those short shorts and bikini bottoms in no time!