Cellulite can become an aesthetic and health problem for many people. It is also known as orange peel skin and affects more women than men. The reason for this is the skin and the connective tissue structure.
In women, this is less pronounced. The connective tissue separates the fatty tissue from each other by fibers. This makes the tissue more elastic during pregnancy in women.
If the fat cells increase in size, e.g. through the influence of estrogen, they exert pressure on the skin. The usual deltoid forms appear on the skin and become visible. By compression on the blood and lymph vessels, the image of cellulite is intensified. The method you should use during the exercises is: 20 repetitions (or 20 seconds static) with 3 sets and 1 minute break between sets. Choose a maximum of 2-3 exercises per muscle group and train them 3-4 times a week.
Risk factors
Risk factors for cellulite are through their hormonal changes, pregnancy. Long, standing activities or being overweight can also contribute to cellulite. Therefore, varied activities and plenty of exercise are important.
1. exerciseYou are in a sitting position and stretch your arms forward. Your arms are at shoulder level. While you are doing the exercise, your back remains straight.
This way your shoulders remain back and your chest is stretched out forward. Now you perform large swimming movements with your arms. Pull your arms apart and bring them together again.
Make sure that your arms remain at shoulder level. 2nd ExerciseYou are in your seat and stretch your arms forward. The arms are at shoulder level.
Your back remains straight while you perform the exercise. This way, the shoulders remain behind and the chest is stretched forward. The hands clench them into fists.
Now perform small circular movements with your arms. You perform the circular movements quickly and try to keep them as small as possible. Make sure that your arms remain at shoulder level.
3rd exercise You lie on your stomach and your arms and legs are stretched out. First lift your arms and keep them up. Your face is facing the floor and will not be lifted during the exercise.
Meanwhile, you also raise your legs and keep them there. Then you make small chopping movements with your arms. That is, the arms bob up and down in quick movements.
The legs stay up. 4th exercise You lie on your back and your legs are bent. Both knees are hip-wide apart.
Extend your arms upwards and place them on the floor. Then lead your arms in a wide arc, to your thighs and walk up to the level of your knees. Then move your arms back up again in a wide arc.
5th exercise You lie on your back and your legs are bent. Both knees are hip-wide apart. Your arms are stretched out to the side.
Bring your arms together in a wide arc, in front of you. They are still stretched out. Both hands touch each other and then separate again in a wide arc.
1st ExerciseYou are sitting on the floor and your legs are stretched forward. The arms are angled behind the head. Then tilt your upper body slightly back and lift the outstretched legs.
Tilt your legs to the left and right and let them cross over each other as you bring them together. The upper body stays up and the legs do not touch the floor. 2nd ExerciseYou sit on the floor and your legs are stretched out forward.
The arms are angled behind the head. Then tilt your upper body slightly back and lift the stretched legs. Then hold this position and your upper body and legs stay up.
3rd exercise Lie on your back and cross your arms in front of your chest. The legs are angled and the knees are hip-wide apart. Raise your head and shoulders and turn your upper body to one knee.
Proceed slowly when lifting the upper body up and down. Then change sides and turn your upper body to the other knee. 4th Exercise You lie on your back and your arms are angled behind your head.
Then pull one leg towards the upper body. While pulling one leg up, lift your head, arms and shoulders and bring knees and opposite elbows together.To do this, turn your upper body towards the leg you have pulled up. After you have done this, let your leg and your upper body slowly sink again and repeat the exercise with the other leg.
5. exercise You lie on your side and support yourself on one forearm. The legs are stretched out and the upper leg rests on the lower leg. You support yourself on the lower foot.
Torso and legs do not touch the floor. Only the forearm and the underlying foot touch the floor. Hold the position and make sure that the body forms a line.
The bottom must not slide down. Tense the stomach additionally. Then change sides.
You will find more exercises on the page Exercises against abdominal fat. 1 ExerciseYou are in a four-footed position and the arms and legs are hip-wide apart. Your back lies in one line and you take care that it does not get into a hunchback.
Your face looks down on the floor and is not lifted during the exercise. Now extend your arm forward and lift the opposite leg at the same time. It is stretched out and is at the level of your buttocks.
Then let both sink again and bring hand and knee together under your body. Both do not touch the ground. Lift your arm and leg up again and repeat the exercise.
2 ExerciseYou are in a four-footed position and your arms and legs are hip-wide apart. Your back lies in one line and you take care that it does not get into a hunchback. Your face faces the floor and is not lifted during the exercise.
Now stretch your leg backwards. When the leg is up, swing the leg slowly to the side and lead it back again. The leg remains at the height of the buttocks.
Change the leg after the exercise. 3 Exercise You are lying on your stomach and your arms are angled to the side. The legs are stretched out.
First lift your arms and keep them up. Both remain angled. Your face looks down on the floor and is not lifted during the exercise.
Meanwhile, you also raise your legs and keep them there. The position is held. 4 Exercise You are lying on your stomach and your arms are angled to the sides.
Your legs are stretched out. First lift your arms up and keep them up. Both arms remain angled.
Your face looks down on the floor and is not lifted during the exercise. Meanwhile, you also raise your legs and keep them there. Without taking your legs off, pull them apart and bring them back together.
You can find more exercises for the buttocks on the pages Exercises for the buttocks and Exercises for the stomach, legs, buttocks, back. 1 ExerciseGo into the four-footed position and the arms and legs are hip-wide apart. Your back lies in one line and you take care that it does not get into a hunchback.
Your face looks down on the floor and is not lifted during the exercise. At the same time, stretch one arm forward and lift the opposite leg. The leg is at the level of your buttocks.
Hold this position. 2 ExerciseLying on your back, keep your arms on the floor. The knees are hip-wide apart.
Raise your buttocks so that pelvis and thighs form a line. Hold this position and let it sink again after about twenty seconds. 3rd exercise We take the exercise from number two and you lie on your back first.
Keep your arms on the floor. The knees are hip-wide apart. You lift your bottom so high that pelvis and thighs form a line.
Then stretch one leg out and hold it at the height of the other thigh. After about twenty seconds, let the leg and buttocks sink down again and change the leg. 4th exercise You lie on your back and your arms and legs are stretched out.
Now pull the legs towards your upper body. After you have pulled the legs towards you, stretch them out again. Before the legs reach the floor, pull your legs back towards your upper body.
5. exercise You perform the exercise in a standing position. Your legs are slightly more than hip-wide apart. Put your hands on your hips and knees.
Make sure that your knees do not come over your toes and that your bottom goes far back. Keep your knees far apart and do not come together. The upper body is tilted forward.
Here the back remains straight and the shoulders remain behind. Then go up again. 6th Exercise You are in a standing position and walk with one leg forward.The step should be as far as possible.
Then they go to their knees. One leg is turned up and the other bent. Keep your upper body straight.
More exercises can be found in the article Exercises against saddlebags. 1st ExerciseLying on your back, bend both legs. They are hip-width apart.
Put one leg on the other and stretch the leg on top. Without putting it down, it stays up. When you have the position, pull the toes of the foot up and then stretch the foot out again.
You should make sure that your ankle does not make circular movements. It remains at pulling and stretching the foot. The movements are performed as fast as you can.
When you are finished with one leg, change the other and repeat the exercise. 2nd exerciseLying on your back, lift both legs. You perform large circular movements with them.
As if you were riding a bicycle, make your legs circle. The pace should not be too fast. 3 ExerciseYou lie on your back and stretch both legs.
Then lift them up. Without taking your legs off, pull them apart and bring them back together. 4 Exercise You are lying on your side with your legs stretched down.
The underlying arm is under the head as support or is stretched out upwards. The other arm supports the upper body from the front and is angled. The upper leg is lifted upwards and remains stretched out.
They lift it up as far as their leg can reach. While this leg is raised, press your bottom forward so that it does not move backwards. When the leg comes down again, do not put it down.
You let it go back up again. Repeat the exercise with the other leg. 5 Exercise We take the exercise from number four again and lie on our side.
The arm positions are the same. However, we do not just lift the leg above, but take both legs. When they come down again, do not put them down.
You let them go back up. After about twenty seconds, change sides and repeat the exercise. 6 Exercise You are lying on your side with your legs stretched down.
The underlying arm is under the head as a support or is stretched out upwards. The other arm supports the upper body from the front and is angled. The upper leg is lifted a bit and remains stretched out.
While this leg is raised, press your bottom forward so that the bottom does not move backwards. Then pull the leg towards your upper body and stretch it backwards. Repeat the pulling and stretching of the leg. Then change sides.
