Simple and effective exercises for cellulite on the legs and buttocks to perform at home. 2 complexes aimed at reducing body fat and improving blood microcirculation in problem areas.

Every second woman faces the problem of the growth of subcutaneous fat deposits in the thighs and buttocks and local disturbance of blood microcirculation in these areas. Cellulite most often occurs due to hormonal disorders, a sedentary lifestyle and poor diet.
There are several effective methods of getting rid of the “orange peel” – massage, body wraps, mesotherapy, ozone therapy. But also excellent results can be achieved by performing exercises for cellulite on the legs and buttocks at home. Moderate physical activity will restore skin elasticity, reduce the volume of subcutaneous adipose tissue and correct the shape of problem areas.
Basic rules for performing exercises to combat cellulite on the legs and buttocks

Systematic and complex. The result will be visible after a month of regular exercise (at least 5 days a week) and supplementing them with auxiliary methods – diet, cosmetic procedures, etc. Gradually, the skin will become smoother and more elastic, and the manifestations of cellulite will noticeably decrease.
Proper breathing. Inhalations and exhalations should be deep, even and measured, try to open the lungs completely, keeping your shoulders straight and not throwing your head back. The moment of tension (twisting, tilting, squatting, that is, the most difficult part of the exercise) should be exhaled, and the relaxation stage (returning to the starting position) should be inhaled. Such breathing exercises improve blood circulation in problem areas, increase their oxygen saturation.
Maximum muscle tension. Performing exercises for cellulite, try to stimulate the muscles as much as possible. This will tighten the skin, make it more elastic and increase muscle volume.
Gradual load increase. Do not limit yourself to the recommended number of repetitions if you feel that you can continue to do more. When the muscles “get used” to the load, you can connect dumbbells and special weights.
Getting rid of cellulite on legs with exercise

This simple complex will help you effectively combat the external manifestations of cellulite on the legs and hips and will contribute to the overall improvement of the body, strengthening the muscle frame and reducing the volume of problem areas.
Squats. Stand straight with your feet shoulder-width apart, open your chest and align your spine. Try not to strain the muscles of the back, neck and abs. Stretch your arms in front of you at chest level or bend at the elbows and place them on your belt. Slowly and smoothly sit down, without lifting your heels and without bending your back, look straight ahead.

You don’t need to squat too deeply, lower your pelvis, as if sitting down on a chair, and linger in this position for 10-15 seconds. Do at least 15-20 repetitions, avoid sudden movements and jerks. To increase the load, you can use dumbbells of 2-6 kg, hold them in bent arms at waist or shoulder level during squats.

Exercise “Bicycle”. Lie on the floor, place your straight arms on the sides of the body. Bend your legs at the knees and tear them off the floor, tensing the abdominal muscles and slightly raising the pelvis. To increase the load, you can use special weighting agents. Gently bend and unbend your legs in the air, simulating cycling. Repeat the exercise for at least 3-5 minutes.

Side lunges. Starting position – standing. Put your feet together, bend your arms at the elbows and place them at the waist. Put the straight right leg to the right, bend the left one at the knee (it should be directed strictly forward, do not take it to the side). At the same time, stretch your arms forward to chest level. Gently and slowly sit down, trying not to overwhelm the pelvis back and to the side. Keep your back and head as straight as possible, but try not to strain them.

If the exercise is done correctly, you will feel a rush of blood to the legs and thighs. Hold in the lower position for 10-15 seconds, and then just as slowly return to the starting stance. Change your leg and repeat the sequence of actions, do 15-20 lunges. To increase the load, you can take dumbbells of 2-3 kg in your hands.

Direct attacks. Stand straight, put your feet together, bend your arms at the elbows and place them at the waist. In the starting position and when performing lunges, the spine should be straight, and the chin should be slightly raised. Put your right leg forward, bending it at the knee, gently lower the pelvis so that the bent leg formed a 90 degree angle.

Please note that the knee should not protrude beyond the toe of the right leg, and the pelvis should not fall forward, backward, or to either side. Hold this position for 10-15 seconds. To enhance the anti-cellulite effect, you can additionally pick up dumbbells (weighing 2-3 kg) and lift them up at the same time as you lunge.

Complex from cellulite on the buttocks

These exercises for cellulite on the pope will help not only get rid of the “orange peel”, but also change the shape of the buttocks, tighten them and improve the condition of the skin.
Walking on the buttocks. Sit on the floor, stretch your legs in front of you. Straighten your back, look forward. Hands can be bent at the elbows and put on the waist or clasped at the back of the head in the lock. Alternately straining and shifting the buttocks forward, imitate walking.

Gradually, you can increase the speed of the exercise. After moving a few meters forward, “walk” back in the same way. It is recommended to do this exercise for at least 10 minutes.

Raising the pelvis. Lie on your back on a flat surface (you can use a special rug or soft carpet), place your hands along the body or put them behind your head and lock them into the lock. Tighten the muscles of the abdominals and buttocks, gently raise the pelvis, while leaving the head and shoulders on the floor and trying to relax them as much as possible. Hold for 20-30 seconds, then lower yourself back to the starting position. Repeat the sequence of actions at least 20 times.

Running in place with maximum leg raises. Stand straight, keep your back and head straight, bend your arms at the elbows and raise them to chest level. Imitate running, while trying to raise your legs from behind as high as possible, trying to touch the buttocks.

Accompany the movement with energetic, but not amplitude swings of bent arms. Do 1 minute. After a 30-second rest, it is recommended to do 2-3 repetitions.

Raising the legs. Starting position – emphasis lying on the hips (on all fours), head – parallel to the floor. Bend your right leg slightly or keep it straight, lift it up and start pushing up until you feel tension in your buttocks. Hold for 5-10 seconds. Return to your original stance and switch legs. Repeat at least 20-30 times.

To see and evaluate the result, perform these simple exercises against cellulite on the legs and pope within 3-4 weeks. And to achieve the maximum effect, review your diet: limit the consumption of alcohol and sugary carbonated drinks, pastries, fried and smoked foods, wheat flour products. Move more and try to do small workouts or walks between work.