To have a slender, toned, athletic body without the slightest sign of cellulite, it is not at all necessary to pull dumbbells and barbells in the gym. It is enough just to regularly perform a simple set of anti-cellulite exercises at home. To make things go faster, and the result was better, you can use simple devices called weighting agents.
What are fitness weights?
The most common are weighted bracelets. They are quite wide (10–15 centimeters), made of cloth, elastic or rubberized fabric. The diameter of the bracelet can be changed with the Velcro fastener: you put it on your hands or on your feet and fasten it the way you like. The weight of the weights is usually from 0.5 to 5 kg, 2 pieces are included in the kit.
A less popular type is a weighting belt. It is very similar to bracelets, but somewhat longer so that it can be worn around the waist. Weight – up to 15 kg.
Cellulite exercises with fitness weights
Before performing the following set of anti-cellulite exercises, remember two simple rules:
arms and legs with weights put on them cannot be waved, movements should be smooth and slow;
when exercising on your legs, always lean on something with your hand so as not to lose balance – after all, your center of gravity is significantly shifted!
So, let’s begin.
1. Arm raises: for cellulite on the upper arms
With weight bracelets on your arms, you can work your chest, shoulders, and arms in one exercise.
Stand up straight, you can lean your back against the wall. Shoulders are deployed, arms are lowered along the body. Stretch your fingers, tighten your palms and raise your arms in front of you parallel to the floor. In this position, do them “scissors” up and down with a small amplitude, counting up to 20. Then raise your arms above your head and do the “scissors” to the right and left, again counting to 20. Gently lower straight arms through the sides and stretch them along corps.
Do 2 sets of 15 reps.
2. Hip lift: for the prevention of cellulite on the buttocks and back of the thigh
With a load on the thigh, the buttocks are also strengthened.
Stand sideways against a wall or chair, lean on your hand, the other hand rests on your side. The supporting leg is the one closest to the wall.
Straighten the second, stretch the sock and gently lift the straight leg in front of you as far as you can. Slowly lower and raise again leg, but this time strictly to the side. Return down again, change the position of the toe – pull it towards you. Pull it back and up to the limit, and then bend it with effort, as if touching the buttocks with the heel. At the same time, you can lean forward slightly without bending in the lower back. Then switch legs.
Do 20 reps on each leg, in series of 5-10 reps per side.
3. Slim waist: against cellulite on the abdomen
Reduces the volume of the waist and abdomen.
Stand straight, feet slightly wider than shoulders. One hand is at the side. Pull in the stomach and do not relax it during the entire exercise. Raise the other hand vertically up, stretch and tighten the palm. Turn your palm inward and stretch it up and slightly inward. Shoulders and hips should not move much. Feel a pulling load in the waist and sides. Slowly, smoothly reach for the raised hand, counting to 10. You can slightly tilt the body in the direction of movement, no need to move the pelvis! Then switch sides.
Do in turn to the right and to the left, 10-15 times in each direction, 2 sets.
4. Reduction of legs: from cellulite on the inner surface of the thigh
The exercise is designed for the most difficult area to work out – the inner thighs.
Lie on your side. Bend your lower arm at the elbow, lean on it and put your head on the palm. The leg that is on top, bend at the knee and place the foot on the floor closer to the buttocks. Place your hand on the floor in front of you. Straighten your lower leg and stretch along the floor, bringing it as close to your chest as you can. Gently raise and lower this leg, trying not to put it on the floor. If it is very heavy, you can bend it slightly. Then roll over and switch sides.
Do 3 sets of 10-20 reps on each leg.
5. Flat stomach
This exercise will help you get a nice toned abs.
Get down on the mat with your back, put your hands on the floor to the elbow and lean on them with your back. Bend your knees and lift your heels off the floor. Tighten your stomach, legs bent and relaxed. Pull them up to your chest, feeling how the abdominal muscles work, then push them back to a comfortable position. Tilt the body as far as possible, do not throw your head back, you can’t put your feet on the floor!
Do 3 sets of 10-15 reps.