Physical Exercises to Get Rid of Cellulite

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Physical exercising is probably the single most important factor in eliminating cellulite. Inadequate blood circulation in your integumentary system, the skin and the layers under it, is a major contributor to the emergence of cellulite. Regular physical exercises  promotes proper blood circulation and keeps your skin firm and toned. Your physical exercises program should  target the thighs, hips, abdomen and buttocks because these are the areas where cellulite typically develops.

Stretching is the first thing to do before starting your exercise program, because stretching warms up the muscles of your body which helps to prevent muscle strain while performing your exercise program.

Stretching Exercises

Warm-ups, consisting of stretching and flexibility disciplines should be performed for a minimum of 5 to 7 minutes before any aerobic exercise workout begins. Warming up keeps muscles supple, increases the  range of motion in the joints, enhances flexibility, improves coordination, increases body temperature and heart rate, increases blood flow to muscles and prevents injuries.

The proper way to stretch is to perform the motions slowly and in a relaxed manner. Be sure not to bounce while you are stretching because this can actually cause you to pull the muscle that you are trying to stretch. Your stretching motion should take you to the point of  mild tension, and not beyond.  If you overstretch you can also cause damage to the muscles, so be sure to stop pressing if the stretch feels painful.

When you have reached that comfortable point in your stretch, hold it for a minimum of 15 seconds, without bouncing.  Be sure to breathe slowly, naturally and do not hold your breathe.  Relax the stretch and repeat one or two more times with each stretch. Make an attempt to  stretch a little further with each stretch, but once again, only to the point of mild tension.

After your exercise program is completed, cool-down by walking slowly and stretching in the same way that you did before you started your exercise program. The cool down process should take between 5 and7 minutes, just like your warm up stretching. The purpose of the cool-down period is to gradually return your heart rate and blood pressure to the resting, or pre-exercise levels that you started with.

STRETCHING EXERCISES

Stretches for the neck

Sit, or stand, with your arms hanging loosely at your sides. Turn your head from one side to the other and hold your head at the maximum position for 5 seconds before turning it to the other side.  Repeat the process 3 to 5 times before moving on to the next stretching exercise.

Stretches for the side of neck

Once again, while sitting or standing, with your arms hanging loosely at your sides, tilt your head sideways, first to one side then the other and hold for 5 seconds between changes. Repeat the process 3 to 5 times.

Stretches for the back of the neck

Once again, whether standing or sitting with arms hanging loosely at your side, tilt your head forward and hold for 5 seconds than backwards and hold for 5 seconds. Repeat 3 to 5 times as with the other exercises.

Stretches for the side of the shoulder and the back of the upper arm

While stand or sitting, place the right hand on the left shoulder with the left hand, pull the right elbow across the chest toward the left shoulder and hold for 10 to 15 seconds. Repeat 3 to 5 times and then go to the opposite side.

Stretches for the shoulder, middle back, arms, hands, fingers and wrists

Interlace the fingers and turn palms out. Extend the arms in front at shoulder height until you feel minor pressure.  Repeat 3 to 5 times and hold the stretch for 10 to 15 seconds.

Stretches for the triceps, top of the shoulders and the waist

Keeping your knees slightly flexed, put your arms above your head while holding the elbow with the hand of opposite arm. Pull the elbow behind the head gently as you slowly lean from one side to the other until mild stretching is felt. Hold that position for 10 to 15 seconds.  Repeat on each side 3 to 5 times.

Stretches for the middle of the back

While standing with your hands on your hips,  gently twist the torso at the waist until a mild stretching is felt.  Hold that position for 10 to 15 seconds and then do the same in the other direction. As with the other stretches repeat 3 to 5 times.

Stretches for the ankles

Stand and hold onto something, such as a chair for balance, and lift the right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise. Repeat this motion 3 to five times for each ankle.

Stretches for the calf

Stand a little way from wall, approximately 2 feet depending on your height, and lean on it with your forearms while your head is resting on your hands. Place your right foot in front of you with your leg bent and, your left leg stretched out straight behind you. Slowly move your hips forward until you feel a  stretching sensation in the calf of your left leg. Be sure to keep your left heel flat and your toes pointed straight ahead. Hold the stretch for 10 to 20 seconds, without bouncing, and then repeat the procedure for the other calf.  Three to five times with each calf, and you will be warmed up and ready to go.

Stretches for the front of the thigh, or, the quadriceps

Stand a little a way from wall and place your left hand on the wall for support.  While standing straight, grasp the top of the left foot with your right hand and pull the heel towards your buttocks. Hold the position for 10 to 20 seconds. Repeat 3 to five times before moving to the other leg.

Stretches for the hamstrings, calves, achilles, and the ankles

While standing with your feet shoulder width apart, keeping your heels flat and toes pointed straight ahead, proceed to do quarter squats and hold the squat for 10 to 15 seconds at the lower most point. Repeat these 5 to 10 times.

Stretches for the inner thigh and groin

While standing with your feet pointed straight ahead, a little more than shoulder width apart, bend the right knee slightly and move your left hip downward toward your right knee. Hold the position for 10 to 15 seconds and repeat 3 to 5 times. Do the same  on the other side.

Stretches the side of the hip and hamstrings

Sit on floor with your right leg straight out in front and your left leg bent and your left foot crossed over your right knee. Pull your left knee across your body toward the opposite shoulder and hold the position for 10 to 20 seconds. As with the other stretches, repeat 3 to 5 times before proceeding to the other side.

Stretches for the lower back, side of hip, and the neck

Sit on floor with your left leg straight out in front and bend the right leg, crossing the right foot over the left knee. Bend the left elbow and rest it outside right knee while placing your right hand behind your hips on the floor.  Turn your head over your right shoulder and rotate your upper body to the right.  Repeat 3 to 5 times, holding the position for 10 to 15 seconds before moving to the other side.

Stretches for the back of leg and lower back

Sit on floor with your legs spread as far apart as possible  in the straight out position. Bend your  left leg in at the knee and slowly bend forward from the hips toward the foot of  the straight leg, until you feel a slight stretching sensation. Try not to dip your head forward at the start of the stretching motion. Hold the stretch 10 to 20 seconds and repeat 3 to 5 times.  Keep the foot of  the straight leg upright, with ankles and toes relaxed.  Repeat the stretch with the other leg.

Stretches for shoulders, arms, hands, feet and ankles

While lying on the floor, extend your arms overhead, keeping your legs straight. Stretch your arms and legs by reach the arms and legs in opposite directions. Repeat as with the other stretching exercises.

Simple Physical Exercises That Help Reduce Cellulite

There are many different exercise that can help to reduce cellulite. By just instituting an exercise regime, you are well on your way to reducing, if not eliminating your cellulite. Here are just a few examples of routines that work extremely well.

Kneel on the floor and lean forward so that you can rest your elbows with your forearms flat on the floor in front of you. While keeping your back straight, lift one of your legs up behind you. Your leg should form a straight line with your back before you extend it upward as far as you can without straining. Alternate this procedure between each  leg. This will help to tighten the hamstrings in the back of your thighs, as well as stretching the abdominal muscles which will help reduce cellulite in your legs as well as the abdomen.

While laying face down on the floor and resting your head on your arms which should be  folded in front of you, lift your left leg and hold the position. Make sure both hips are touching the floor and point and flex your foot four times. Repeat this move 5 to 8 times and then switch legs. This is good exercise to fight cellulite deposits on your calves, legs and buttocks.

Lie with your back on the floor and your feet resting on a chair. Keep your shoulders and forearms on the floor and lift the rest of your body so that it forms a straight diagonal line from the chair to the floor. Hold this position for 10 seconds then slowly lower your body to the floor. Try doing this 10 times a day.

While sitting on a straight-backed chair and resting both feet flat on the floor with your knees bent at a 90-degree angle, put a pillow between your thighs and squeeze it tightly. Exhale deeply with each squeeze. Hold the squeeze for 60 seconds while picturing that you are squeezing the stuffing completely out of your pillow, then release. This  exercise targets the cellulite in your inner thighs.

Sit on a straight-backed chair and put your palms on the outside of your knees. Push your knees outward against your hands, as if you are attempting to push your hands away. Push as hard as you can with your hands as if you’re trying to push your knees together. Hold this position for 60 seconds. This  exercise is designed to work on your outer thighs and hips.

While sitting on your straight backed chair, rest your hands at the sides of the chair, then lift and extend your right leg and exhale. Hold the leg for 30 seconds then lower and repeat the process with your left leg. This  exercise works the front of your thighs.

While standing with your feet apart at your hip’s width, bend your knees and lower yourself into a squat so that your thighs are parallel with the floor. If you find that you are unsteady, try it with your back against a wall for support. Try to do 10 to 20 of these a day. This exercise designed to work the calves, legs, buttocks, lower back, and part of your abdominal muscles.

Starting from an up right standing position, step forward with your right foot until your thigh is parallel with the floor. Hold the position for a few seconds, then straighten back up and repeat the move with the other leg. Try to do 10 lunges with each leg. This  exercise targets your buttocks and thighs.

This is a very simple exercise that  you can do wherever you are at any time of the day. Just contract the muscles in your buttocks and hold them for 30 seconds while continuing to breath normally.  Release your muscles and repeat as often as you wish during the day. This is one exercise that you can do at work, and no one will even know that you are doing it.

Walking, jogging, running, and other forms of cardiovascular exercise are always the best way to go if you want to rid yourself of cellulite.  Just remember that consistency is key in any exercise program. If you want a firm, toned body, you have to adhere to a regular routine.   Make up a chart for what you want to achieve and stick to it.  Keep in mind the old saying which states that   “a goal that is not written, is only a wish”.

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