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Exercises for cellulite reduction

Exercises for cellulite reduction

Written on 16th October 2017
by Dr. Cellulite Institute editorial staff

Exercises for cellulite reduction, what are they? With healthy physical activity and a healthy diet, cellulite can be eliminated or reduced.

Exercises for cellulite reduction are certainly a valid aid for combatting cellulite that can occur even in slim individuals. Practising sport is therefore important for combatting that annoying orange peel skin.

 

Exercises for cellulite reduction: let’s start with the basics

Physical activity is paramount, but it must be accompanied by healthy nutrition and good hydration.

The diet must be varied, with a reduced intake of foods that can aggravate:

  • Fluid retention
  • The accumulation of liquids and fats.

As a result, you need to reduce your consumption of:

  • Refined carbohydrates
  • Desserts
  • Alcohol
  • Dairy products
  • Butter
  • Processed meats
  • White flour
  • Saturated fats derived from meat

While the following help to combat cellulite:

  • Plant oils, such as extra virgin olive oil
  • Cereals
  • Fibres
  • Vegetables
  • Fruit
  • Legumes
  • Fish

In addition, vegetables with a bitter taste are particularly good for the liver, such as:

  • Belgian endive
  • Chicory
  • Turnip greens
  • Radishes

Other foods that help to reduce heaviness and swelling, and therefore act against cellulite, are:

  • Artichokes
  • Nettle
  • Ginger
  • Lemons

Hydration is important for many reasons, with regard to the imperfection of cellulite, the magnesium contained in water helps to:

  • Eliminate the lactic acid that causes water retention
  • Improve the fat burning process
  • Regularise intestinal functions.

 

Exercises for cellulite reduction: walking 

Walking properly is good for you. In fact, by coordinating your breathing and pace you can achieve several beneficial results, starting from a reduction in stress; the heart also benefits and consequently so does the entire blood circulation. In general, it is better than running; in fact, running could have counterproductive effects on the spine and ligaments. What is more, exaggerated physical activity causes lactic acid to form which can have negative effects on tissue oxygenation and circulation.

It is better to walk, and even better at a fast pace.

Walking also has the advantage that you can do it anywhere, certainly in the warmer months finding some beautiful places to walk is ideal, but in the winter, you can also opt for using a treadmill. The important thing is to maintain a routine.

 

Exercises for cellulite reduction: Nordic walking

Why limit yourself to a simple walk? Nordic walking is a very useful exercise as it makes all the muscles work, toning them all. Nordic walking is done with the help of specially designed poles, resembling cross country ski poles.

 

Exercises for cellulite reduction: running 

Running is ok if it is not too hot and you are not overweight, as otherwise, it is likely to do more damage than anything else due to the impact on the ground which has repercussions on the knees.

 

Exercises for cellulite reduction: swimming 

Swimming is an exercise that definitely helps to tone and firm the body; in fact, water helps to reactivate blood and lymphatic circulation. In this way, the legs will definitely be better defined and less swollen. Not only that, swimming also allows you to train all the body’s muscles.

 

Exercises for cellulite reduction: water sports

There are various sports that counter cellulite that can be done in water, starting with the best known, Water Aerobics, which helps to stimulate circulation through the exercises performed in the water.

A new exercise that is becoming increasingly well-known is the Hydrobike which brings together all the benefits of cycling with those of being in water. This exercise helps to improve the circulation and tone.

Other exercises performed in water are:

  • Acquadance
  • Acqua-Step
  • Acqua-Combat
  • and others.

 

Exercises for cellulite reduction: Kickboxing

Another type of sport to help flight cellulite is Kickboxing. This discipline, which originated in Japan, combines the techniques of martial arts and boxing arts respectively with their kicks and punches. Obviously there is a need to go to the gym and learn this discipline from expert masters. However, it is ideal for combatting cellulite because it tones:

  • Arms
  • Abdomen
  • Legs
  • It reactivates the metabolism.

 

Exercises for cellulite reduction: Jumping Fitness 

Jumping Fitness, as its name suggests, is an exercise that you do on a trampoline. It is a complete cardio workout; it is performed with slow and fast jumps in combination, and much more. There are many benefits because it puts the whole body in motion. Obviously, because you are jumping on a trampoline, the impact on the knees and back is less than when jumping on the floor. It helps to regain elasticity, circulation and eliminate toxins, and is therefore a great sport for combatting cellulite.

 

Exercises for cellulite reduction: Aerobics

Let us now move on to another exercise to fight cellulite, Aerobics. This type of gymnastics is well-known, and is certainly a valid ally against orange peel skin. It oxygenates the skin and tones it.

 

Exercises for cellulite reduction: exercises targeted against cellulite

You may also decide to ride a bicycle, especially in the warmer months, but there is an alternative. If time is not permitting, or you prefer something different from the classic road bike, then you can use a cyclette or a spinning bike. Spinning remains a controversial sport as it could increase the production of lactic acid, and therefore toxins, which once in circulation could aggravate cellulite and in addition this sport can greatly increase muscle mass, making thighs bulky.  Before deciding, you should ask your doctor or trainer whether it is a suitable sport for you. Finally, you can also perform several exercises against cellulite, such as:

  • Squats
  • Horizontal leg press
  • Lunges.

It is important to stress that if you are only a novice and do not know how to perform the above-mentioned sports or exercises correctly, you should learn from those who do, and above all, ask which sport is best suited for the type of cellulite you are targeting. Choosing the right sport is therefore exclusive and personal, but it must be recommended both by a doctor and a trainer. Because otherwise, you could injure yourself, or even make the cellulite worse.