Pound that pavement to reduce the appearance of cellulite.
Cellulite is the presence of too many fat cells under the skin that do not form in a smooth pattern, but instead cause a dimpled, uneven appearance to the skin. The safest, most noninvasive way to reduce the appearance of cellulite is to build muscle. The strong, smooth muscle fibers help to smooth of the appearance of the skin. Also, the more pounds of lean muscle you have, the more calories you burn while at rest, because muscle increases your metabolism. Does this Spark an idea?
Strength Training
Incorporate strength training into your routine two to three times per week. Do three sets of 12 to 15 reps of each of the following exercises (choose the weight appropriate for you):
Lunges with bicep curl: Lunge by stepping out with one leg and bending that knee to work the quadricep muscle. Keep your knee in line with your toe to decrease pressure on the knee. As you lunge, do a bicep curl with both arms.
Squats: Either squat freely or with the use of a leg press machine.
Shoulder press: Holding free weights, press both over head simultaneously and back down, with a count of one second up, two seconds down.
Step-ups: Step up onto a bench or box with one leg and bring yourself up. Lower yourself down on the same leg. Limit the use of the other leg except for balance purposes. Do 15 reps on one leg and then switch sides to complete one set.
Running/Cardio
Lace up those sneakers. Running is one of the most effective ways to blast fat. Your legs will start gaining lean muscle tissue and tone, and cellulite will diminish. Long distance running and sprinting will work your legs enough to get rid of those unattractive dimples.For longer distance running, aim to run at least 30 minutes a day four to five days a week to start seeing your cellulite disappear. For sprinting, try the "one-minute 100s" workout: Sprint 100 yards as fast as you can, then take the rest of the minute to jog back to the starting place. Turn around and go again. Do this 10 times. Try to incorporate this challenging track workout at least twice a week.
Not a runner? Try to do elliptical or stair machine workouts for at least 30 minutes a day, and turn up the resistance as you work.
Plyometrics
Plyometrics involves a lot of jumping and leaping movements. The quick contraction of the muscle helps build its strength and tone and get rid of the appearance of cellulite. Target your lower body with exercises that work your quads, hamstrings, calves and gluteal muscles (your butt, where many people find cellulite is the worst). Try to do this workout at least two times per week:
Squat jumps: Standing with feet shoulder width apart and hands behind your head, squat down until your knees are bent at a 90-degree angle. From there, push off your feet, extend your legs, jump up in the air and land softly back into squat position. Do three sets of 10 times each.
Tush push: Laying on your back with your knees bent and feet on the floor, push off your feet and raise your hips into the air. Your body from your knees to your head should be in a straight line. Lower yourself back down. That is one rep; do three sets of 15 repetitions each. Try it on one leg for a harder workout.
Ballet legs: Standing up (using a wall or chair for balance if needed), point your toe of one foot and straighten your leg. Lift and bring your leg out to the front of you and then out to the side and back down. Do three sets of 20 each leg.
Jumping jacks: These will burn calories and tone muscle. Do jumping jacks for one minute in between other plyometric exercises. You can also alternate these with jump rope.
