Cellulite is often referred to as the cottage cheese skin or dimpled skin caused by fat deposits that push and distort the connective tissues in the skin.

It is a normal occurrence in most people, but it can be annoying and embarrassing, especially if you want to wear shorts, skirts, or anything that involves showing off your legs. While regular exercise and a healthy diet can help prevent the formation of cellulite, the good news is you can reduce the appearance of cellulite with targeted exercises.

What causes cellulite?

Cellulite is more common in women than men and can be attributed to the following factors:.

• Hormones: estrogen is the main hormone responsible for the development of cellulite. It reduces the production of collagen, which weakens the connective tissues and makes them more prone to distortion.
• Genetics: some people are more prone to developing cellulite due to their genes.
• Diet: consuming a diet high in salt, sugar, and unhealthy fats can contribute to the formation of cellulite.
• Lifestyle: sedentary lifestyle, smoking and stress can increase the risk of developing cellulite.

How to eliminate cellulite with Targeted Exercises

Below are three targeted exercises that can help strengthen the connective tissues, improve blood circulation, and tone the muscles, resulting in a reduction in the appearance of cellulite:.

1. Squats

Squats are one of the best exercises you can engage in to target your lower body muscles. They help to tone the glutes, hamstrings, and quadriceps. Squats help you to burn calories and get rid of the fat that causes cellulite.

Here’s how to do a basic squat:.

1. Stand straight with your feet shoulder-width apart.
2. Lower your body until your thighs are parallel to the ground.
3. Hold the position for a few seconds, then rise back up.
4. Repeat for 2-3 sets of 10-15 reps.

You can make squats more challenging by adding weights, such as dumbbells or kettlebells. This will increase the resistance and help you to build more muscle.

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2. Lunges

Lunges are another effective exercise that can help to tone the legs, buttocks, and hips. They also help to improve balance and flexibility. Here’s how to do a basic lunge:.

1. Stand with your feet hip-width apart.
2. Take a big step forward with your right foot.
3. Lower your body until your right thigh is parallel to the ground. Your left knee should be touching the ground.
4. Hold the position for a few seconds, then rise back up. Repeat with your left leg.
5. Do 2-3 sets of 10-15 repetitions.

You can modify lunges by adding weights, such as dumbbells or kettlebells. This will help you to build more strength and muscle in your lower body.

3. Bridging

The bridge exercise is an excellent way to target the glutes, hips, and lower back muscles. It helps to strengthen the muscles in these areas, which can help to reduce the appearance of cellulite. Here’s how to do a basic bridge exercise:.

1. Lie flat on your back with your knees bent and your feet flat on the floor.
2. Raise your hips towards the ceiling until your thighs and torso are in a straight line.
3. Hold the position for a few seconds, then lower your hips back down to the floor.
4. Repeat for 2-3 sets of 10-15 repetitions.

You can modify the bridge exercise by adding a resistance band across your knees or by doing a single-leg bridge exercise.

Conclusion

Targeted exercises are a great way to reduce the appearance of cellulite. However, it’s important to remember that exercise alone is not enough to get rid of cellulite completely.

You should also maintain a healthy diet, stay hydrated, and manage your stress levels. Consistency is also key; make sure to engage in these exercises regularly for best results.