As many as 90 percent of women and ten percent of men are affected by cellulite-that lumpy cottage-cheese like fat that is often noticed on the buttocks or backs of the thighs. While everyone has a certain amount of fat in these areas, a lack of muscular support is actually what causes cellulite to appear. As such, cellulite removal exercises that improve strength can visibly smooth problem areas to give you greater confidence. Here are four moves we recommend trying.
#1 Plié Squat
With your feet about shoulder distance apart, turn your toes outward until they are at around a 45 degree angle. Place your hands on your hips and lower your body slowly downward until your knees are just over top of your toes, keeping your abdominals tucked in and your back straight. Hold for a second or two, then slowly raise to the starting position, squeezing your glutes as you come back up. Perform three sets of ten repetitions.
#2. Side Lunge
When performing this cellulite removal exercise, you should begin with your feet just wider than hip distance. Your feet should somewhat form the letter “v”, but should not be placed so widely apart that you sink towards the floor. With toes pointed straight ahead, shift your body to the right, straightening your left leg and allowing your right knee to form a 90-degree angle. Repeat this same motion 10 times, then switch to the opposite side and repeat. Complete three full sets before moving on to the next exercise.
#3. Forward Lunge
Stand with feet shoulder distance apart, toes pointed forward, and shoulders back and down. Step forward with your left foot until both your front and back knees are at about a 90-degree angle. Do not allow your front knee to go over top of your toe or your back knee to touch the ground. Keep most of your weight in your heels and push off with them as you return to the starting position. Repeat the same motion with your right foot and return to the starting position to complete one full rep. Perform three full sets of ten repetitions.
#4. Curtsy Lunge
Begin in the same position as the forward lunge. Rather than stepping forward, bring your left foot behind you and to the side as if you were curtsying. The top of your thighs should cross, your back leg should mostly be pointing downward, and your front knee should be in perfect alignment with your front ankle. Complete ten repetitions on that leg, then switch to the other side and do ten more repetitions. That will be one full set; do two more entire sets and you will be finished.
Any of these cellulite removal exercises can be performed anywhere and without any equipment. However, to boost their effects, you may want to hold a dumbbell in each hand or strap on a pair of ankle weights. Perform these moves on a regular basis, and you will notice a smoother, firmer backside as a result of your efforts.