Exercises against cellulite

definition

Changes in the area of ​​the subcutaneous fatty tissue (subcutaneous fatty tissue) in the context of so-called cellulite cause a dent-like deformation of the skin. Morphologically, the surface is similar to an orange peel, from which the frequently used name "orange peel" is derived. It is not a non-inflammatory change with no disease value. Cellulite occurs almost exclusively in women. Common sites are the thighs and the skin around the buttocks. The incidence increases with age, with weak connective tissue and high body weight promoting cellulite at a young age.

In general, a healthy lifestyle reduces the occurrence of cellulite. This includes avoiding risk factors such as obesity and smoking, as well as sufficient physical exercise. Exercise reduces the proportion of subcutaneous fat and promotes the development and maintenance of intact connective tissue.

Read more about this: Strengthening connective tissue - these tips will help.

What are the risk factors?

The appearance of cellulite is favored by various factors. Some of them are preventable while others are due to a genetic predisposition. The female structure of the subcutaneous fat tissue is hormonal and differs from that of the man. She has a significantly higher predisposition to develop cellulite. According to the current state of knowledge, one plays genetic predisposition also play a role in terms of elasticity and connective tissue strength. Reduced elasticity and weak connective tissue can be associated with a higher risk of cellulite.

Although there is no influence on gender and genetic predisposition, other risk factors can be avoided. Which includes Obesity (Obesity), Smoke and lack of exercise.

As part of a pregnancy and the resulting weight fluctuations, the structure of the subcutaneous adipose tissue changes and promotes the occurrence of cellulite. The possible influence of drugs such as oral contraceptives is also discussed.

causes

The subcutaneous adipose tissue has a grid-like structure and has a typical female gender, hormonal distribution with concentration on the hip and thigh area. Collagen strands between the fat cells are responsible for the grid-like structure. Weak strands of connective tissue cancel the lattice's original shape. The cells increasingly bulge outwards. A dent-shaped image is created.

An enlargement of the fat cells as a result increased fat storage and microcirculation disorders at the level of the blood vessels and the lymphatic drainage also cause the formation of a similar morphological picture.

With increasing age, the skin's thickness, its elasticity and its fluid content decrease (please refer: Skin changes in old age). In this context, the original lattice structure is lost. Cellulite dimples appear.

Exercises for cellulite on the thigh

One of the most common locations for cellulite is the thighs. The following two exercises are designed to train the front and rear thigh muscles.

• To Strengthening the hamstring muscles can the so-called Side lift exercise be performed. First you go into a lying sideways position on a firm but comfortable surface. If you start with your left leg, you lie on the right side of your body. The head is placed on the right arm, extended as an extension of the body. The right leg is slightly bent on the floor. Now lift your left leg, with your toes pointing slightly downwards, by about half a meter and slowly lower it again. You lead this movement ten times before switching sides. The exercise should vary depending on your level of training two to three times be repeated.

• To Strengthening the inner thigh muscles serves a similar exercise. You also go into a lying sideways position. Now the upper leg is not lifted, but the one on the floor lying leg moves up and down. If you start again with your left leg, lie down on the left side of your body. The right leg is placed at an angle on the floor so that the left leg has room to move. The left leg is now also ten times raised and lowered again. The exercise is on each side two to three times repeated.

• Next to one Training the hamstrings, can be achieved with an exercise in Quadruped also one Strengthening the gluteal muscles. A thin gym mat as a base makes the exercise a little more comfortable for elbows and knees. You go into the quadruped position. The arms are bent at a 90-degree angle, the forearms are on the mat. The legs are also bent at right angles so that the knees are at hip level. The head should not be raised, but should represent an extension of the spine in a straight line. Now lift your right leg off the floor at a right angle so that the soles of your feet are facing the ceiling. Remain in this position for a few seconds and slowly lower your leg back towards the floor without touching it. Important - a hollow back should be avoided as a matter of urgency. Overall, you raise and lower your leg ten times and then changes the page. The exercise can twice on each side be repeated.

Exercises for cellulite on the buttocks

The changes in the buttocks caused by cellulite can be effectively counteracted with the following exercises.

• For the so-called bridge you need a solid surface, such as a thin gymnastics mat. A carpet also fulfills this purpose. In the supine position, you bend your legs at about a 90-degree angle. The arms are positioned parallel to the body with the palms facing down. Now raise the pelvis so that the pelvis, stomach and chest are in a straight line. The bottom is tense. The exercise can only be carried out in a stable manner if the muscles in the core of the body are also tensed. Remain in this position for about ten seconds. Then release the tension and lower the pelvis back to the floor. After a few seconds of rest, repeat the exercise. Ideally you should 15 repetitions carry out. These can be increased at your own discretion.

• The so-called Cradle not only strengthens the muscles in the buttocks, but also trains the back muscles (see: Back training). At the beginning of the exercise you lie on your stomach on a comfortable and at the same time firm surface. In front of the pictorial eye one imagines a slightly curved cradle, the middle part of which represents the back. With the buttocks tensed, the legs are raised in a slight curve towards the ceiling. You cross your arms behind your head. By tensing your buttocks and back, you lift your elbows, head and upper body slightly off the floor. This creates the image of a cradle for 30 seconds is held. The exercise can also be performed with your arms stretched forward. After a phase of tension, you loosen the muscles and lie on your stomach for a short time. Overall, the exercise should 3 times be repeated.

Exercises for cellulite on the legs

• The so-called Push-up exercise serves to strengthen the leg muscles. Ideally, you should choose a thin gymnastics mat or rug as a base, on which you can sit down. The legs are stretched forward while the upper body is supported with the palms placed behind the back. Now you bend your right leg. The left, extended leg is raised as far as possible with toes pointing towards the ceiling and slowly lowered again. Repeat this ten timesbefore repeating the same exercise on your right leg. Each side should be total thirty times be raised.

• The name of the following exercise already reveals a lot about its execution. The so-called Floating seat also trains the leg muscles, especially the holding muscles of the thighs. A free piece of smooth wall or a closed door is found for the implementation. When standing, the back is in contact with the wall over its entire length, while the feet are placed at the same height at some distance from the wall or door. Now you slowly slide your back down while tensing your leg muscles. The legs are gradually bent until they reach a 90-degree angle. In this position there is maximum tension in the leg muscles. The soles of the feet are firmly in the ground, the back is pressed against the wall / door. Ideally, you persist half a minute in this position before slowly moving back up. After a short break, repeat the exercise, in the best case, five times.

Exercises for cellulite on the upper arms

In the case of cellulite on the upper arms, the following exercises have a positive effect on the upper arm muscles.

• At the so-called Ladies push-ups one goes to the ground in the quadruped position. The palms of the hands are positioned shoulder width apart on the floor at chest level. The legs are bent, the knees are propped up and the ankles are crossed. At the beginning of the workout, the more right the angle between the thigh and hip, the easier it is. You consciously shift your weight onto your arms and bend them slowly. Keep your elbows as close to your body as possible while your stomach is tense and your back is straight. Then you push your upper body back up with your arms. The elbows are not fully extended. After taking a break, repeat the same movement ten times.

• For the next exercise there will be a Thera-band needed. Small weights too can be used for this. You get into an upright body position. The legs are about shoulder width apart and are slightly bent. Now put one foot on the middle of the Thera-Band. The hands grip the two ends of the band with the backs of the hands facing outwards. The arms are raised to shoulder height. The body and outstretched arms mimic the shape of the letter "T". Important - the Wrists must not kink. You should also make sure that your legs and hips are slightly bent and your back and stomach are tense. After lifting, the arms are lowered again slowly and in a controlled manner. The movement is repeated at your own discretion between 15 and 20 times.

Exercises for cellulite on the abdomen

Building and strengthening the abdominal muscles have a positive effect on the structure of the subcutaneous fat tissue on the abdomen. Two effective exercises are presented here.Since there is always an interaction between different muscle groups, the muscles in the legs and buttocks are trained at the same time.

• For the first exercise you lie on your back on an elastic, non-resilient surface. The arms are positioned on the floor at a 90-degree angle with the palms facing down. Now stretch your outstretched legs upwards. The soles of the feet point towards the ceiling. The aim of the exercise is Lower your straight legs slowly and in a controlled manner towards the floor and then return to the starting position. If you start with the exercise, this is very difficult. The exercise is easier if you just lower your straight legs slightly towards the floor and then return to the original position. As the training effect increases, the distance can be extended. Lowering the legs will 30 times repeated. To 10 repetitions take a short break.

• In the second exercise to strengthen the abdominal muscles, lie on your back. The arms are crossed behind the head. The left leg is bent, while the right leg is as stretched as possible on the floor. Now you bring your right elbow to your left knee by tensing your abdominal muscles. Then stretch your left leg and bend your right leg. Do the same diagonal movement with your left elbow to your right knee. The movement will eight times on each side carried out. After a short break, repeat the exercise.