Exercises for cellulite on the bottom | Exercises against cellulite

Exercises for cellulite on the bottom

Cellulite-related changes in the buttocks can be effectively counteracted with the following exercises.

• For the so called bridge you need a solid base, for example a thin gym mat. A carpet also serves this purpose.

  When lying on your back you bend your legs at an angle of about 90 degrees. The arms are positioned parallel to the body with the palms of the hands pointing downwards. Now lift the pelvis so that the pelvis, stomach and chest are in a straight line.

  The bottom is tensed. The exercise can only be performed stably if the muscles in the middle of the body are also tensed. Stay in this position for about ten seconds.

  Then release the tension and lower the pelvis to the floor. After a few seconds break, repeat the exercise. Ideally you should do 15 repetitions.

  These can be increased according to your individual needs.

• The so-called cradle not only strengthens the muscles in the buttocks, but also trains the back muscles (see: back training). At the beginning of the exercise, you lie down on your stomach on a comfortable and firm surface. In front of the pictorial eye, imagine a slightly curved cradle with the middle section representing the back.

  With tensing of the buttocks, the legs are lifted in a slight curve towards the ceiling. The arms are crossed behind the head. By tensing the buttocks and back, the elbows, head and upper body are lifted slightly off the floor.

  In this way, the image of a cradle is created, which is held for 30 seconds. The exercise can also be performed with arms stretched forward. After a phase of tension, release the muscles and lie on your stomach for a short time. The exercise should be repeated three times in total.

Exercises for cellulite on the legs

• The so-called push-up exercise serves to strengthen the leg muscles. As a base you ideally choose a thin gym mat or a carpet on which you sit in a sitting position. The legs are stretched forward, while the upper body is supported by the palms of the hands placed behind the back.

  Now bend the right leg. The left, stretched leg is lifted as far as possible with toes pointing to the ceiling and slowly lowered again. This is repeated ten times before repeating the same exercise with the right leg.

  Each side should be lifted a total of thirty times.

• The name of the following exercise already tells a lot about its execution. The so-called hovering position also trains the leg muscles, especially the support muscles of the thighs. To perform the exercise, find a free piece of smooth wall or a closed door.

  While standing, the back is in contact with the wall over its entire length, while the feet are placed at the same height and at some distance from the wall or door. Now, while tensing the leg muscles, slowly glide down with your back. The legs are increasingly bent until they reach a 90-degree angle.

  In this position there is maximum tension in the leg muscles. The soles of the feet are pressed firmly into the floor, the back against the wall/door. Ideally, one should remain in this position for half a minute before slowly moving upwards again. After a short break, repeat the exercise, in the best case five times.