Is it possible to get rid of cellulite with the help of fitness? How to choose the type of training depending on the stage of the problem?
The personal trainer of the Moscow fitness club “Olympic Star” Elena Leonidovna Salenko advises.
First stage of cellulite
The skin is still quite even and smooth. Cellulite is almost invisible, but there is a slight swelling or swelling. If you “planted” a bruise or scratched the skin in the problem area, the marks take longer to heal than usual. There, venous blood flow and lymph circulation gradually slow down. The process of fluid retention in the subcutaneous fatty tissue begins.
How to fix?
At this stage, cellulite can be completely eliminated. The main task is to reduce body fat and build muscle mass. But after achieving the desired result, the training will need to be continued with the same intensity, otherwise everything will return to normal. In addition, at this stage it is important to maintain skin tone with the help of special creams or salon procedures.
Workout program
As practice shows, there are not so many women who really enjoy and regularly engage in fitness. Therefore, we offer a set of exercises for the laziest. It will only take 20-30 minutes of your time. But it will be effective only if you are not overweight.
One of the most important elements of the program is cardio. It is needed in order to “burn” excess adipose tissue. And strength exercises will help build muscle mass, give muscles elasticity and elasticity.
Step 1: Warm up.
Gym: Work out on an exercise bike or treadmill for 2-3 minutes.
Home option: dance or jump rope.
Step 2: Cardio.
If you do not have problems with excess weight, you can take 20-30 minutes for it. Otherwise, it is worth doing at least 40 minutes.
Gym: Any cardio equipment of your choice.
Home option: jogging in the park or jumping rope is suitable. It is best to constantly change the load and try to diversify
Step 3: Strength exercises.
Hall: Choose the simulators to your liking. Particular attention should be paid to the lower body: hips and buttocks.
Home option: lunges, squats with weights are suitable. Just do not immediately take a lot of weight: increase it gradually, by about 5% with each new session.
Step 4: Stretch.
In the end of each exercise, pull the worked muscles. This will help strengthen them faster. Hold each stretch for 20 seconds.
Second stage of cellulite
Cellulite is already noticeable in a sitting position or when the muscles are tense. Fluid begins to accumulate in the body and compresses the veins. Over time, the pressure inside the tissues increases. Fat deposits become more dense and noticeable, “dimples” appear. The swelling is increasing.
How to fix?
An integrated approach is needed to solve the problem. Therefore, “industrial gymnastics” should also be added to the home complex. If you have a sedentary job, then you just need to constantly change the position of your legs. Try not to cross them, do not sit for a long time in one position.
Workout program
Step 1: Five minutes at work.
Every two hours, try to do simple exercises:
1. Move your chair away from the table and raise your legs to your chest at an angle of 90 degrees. Do 10-15 repetitions.
2. Under the table, you can also do exercises very discreetly. Here, the familiar “scissors” will do. The main thing is to take your hips off the chair.
3. Squats or running up the stairs.
Step 2: Add a visit to the pool to the standard set of workouts. It can be just swimming or water aerobics. If you choose water aerobics, then the complexes should be combined. For example, training twice a week on land, once on water. At the same time, training in the water should be quite active.
The third stage of cellulite
Visible manifestations of cellulite increase. If you take the skin in a fold, you will see what is called “orange peel”. At this stage, the fluid is already beginning to “oppress” not only the veins, but also the arteries. Vessels hardly cope with their work. Fat deposits become very dense, bumpy. Bruises and scratches no longer go away.
How to fix?
With each subsequent stage of cellulite, the chances of complete success decrease. But you can bring the result to the first stage and reduce the manifestations of the “orange peel”.
At this stage, fitness alone will be very difficult to manage. It is worth adding to it anti-cellulite massage, mesotherapy, body wraps. In addition, it is necessary to adjust the diet.
Workout program
Step 1: Strengthen the legs.
To successfully fight cellulite, you need to properly strengthen the main muscle groups of the legs and buttocks. Some cardio exercises for this will not be enough. It is necessary to work out the back and front surfaces of the thighs, the muscles of the buttocks and the press.
Step 2: Instructor or weights?
At this stage, it would be better to surrender to an experienced instructor. Ideal places to fight cellulite would be a swimming pool and a gym. But if you decide to exercise at home, stock up on weights and dumbbells. Here are the most effective exercises:
1. Sit on a chair, put weights on your legs, your back is straight. Slowly raise your knees as high as you can towards your chest. Then just as slowly lower, while not allowing your legs to touch the floor. Do 10-15 repetitions.
2. Lie on your side, the same weights are on your feet. Slowly lift your leg up to the stop, hold it for 10 seconds, then lower it without touching the other leg. Perform the entire exercise on weight until tired.
Do the same with the second leg.
Even if you focus on home workouts, it’s still worth getting into the pool twice a week for at least an hour.
Fourth stage of cellulite
Cellulite is already visible from any angle of view. The skin does not even have to be folded. If in the previous stages the skin in the affected areas was warm, now it becomes pale and cold to the touch. In addition, pinching or pressure causes discomfort.
How to fix?
Unfortunately, at this stage, it will not be possible to completely get rid of cellulite. But at the same time, it is quite possible to reduce the fourth stage to the second. In war, as you know, all means are good. At this stage, it is worth using massages, fitness, and diets. But remember, no diet will save you from cellulite. Observations of experts show that the most advanced forms of cellulite are found in thin women who do not play sports, have a lack of muscle mass and thin skin.
Workout program
Step 1: At this stage, it is worth thinking about cellulite, not only in the buttocks and thighs. Now it is already starting to affect the hands, the stomach. Therefore, in the main complex, you need to add exercises for these muscle groups.
1. Stand straight, feet shoulder-width apart. Spread your arms out to the sides. Make sure your arms are parallel to the floor. Perform sharp jerks up, connecting the shoulder blades. Do 20 repetitions.
2. Sit on a chair, take one kilogram dumbbell in your hands. Slowly raise your legs to your chest and simultaneously bring your hands with dumbbells to your shoulders. Then change the angle of inclination, lean back a little. Perform 10 times in each position.