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Proven exercises for thigh and buttock cellulite

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Cellulite is one of the most common complexes among women. Exercise can help in the fight against cellulite.

Cellulite occurs as a result of excess accumulation of water or fatty tissue under the skin. The most common areas where orange peel is visible are thighs and buttocks. In addition to methods of fighting the ailment from the inside, for example using pills or hormone therapy, it is worth using less invasive ways. Physical exercise is the most effective way to eliminate cellulite. The key to success is regular exercise. The first effects should appear after a few weeks. With the right set of exercises, the skin becomes firmer, tighter and oxygenated, and the muscles involved in the training are strengthened. The level of adipose tissue is also reduced, which may help to get rid of excess weight.

In order to achieve the desired results, regularity in practicing sports is required. Exercises should be performed at least 3 times a week for about 40 minutes each. The group of trainings which positively influence fat tissue reduction and cellulite reduction include aerobics, Pilates, running, swimming or cycling. Exercises strengthen muscles, regulate metabolic processes of the body, improve mood and regulate water level. In addition to traditional training plans, it is worth using proven exercises that will work even at home and do not require any preparation in sports.

And what are your methods for cellulite?

Published by Healthy Mind & Strong Body Thursday 5 March 2020


The simplest exercise that will help in the fight against cellulite on thighs and buttocks. Properly performed squats quickly burn fat, strengthen joints and leg muscles, and affect the correct alignment of the spine. Performing a proper squat begins with a standing position in a slight stride. From the starting position, bend the knees while pushing the hips back. When performing the exercise, the head should be an extension of the spine, and the chin should be gently tilted downward. During the squat, the angle between the thigh and the shin should be about 90 degrees, and the feet must not pull away from the ground.


Trips are also a good exercise for reducing orange peel. They involve throwing the leg forward in a kneeling position. While performing the exercise, pay attention to the knee of the leg remaining behind, which should not touch the ground while stepping. You should perform the exercise in several series of about 10 minutes per leg. To increase the effects of the tricks, you can use weights, such as dumbbells weighing several kilograms or exercise rubber, which will engage in work of larger muscle parts.

Kneeling leg extensions

As the name suggests, the exercise is performed in a position of bent knees and supported hands. The hands should be at shoulder width, the abdominal muscles and buttocks are tight, the spine is straight and the head is its extension. When lifting the leg, exhale and hold it so that the thigh is parallel to the floor. This exercise can be performed alternately or by moving the legs in short bursts. Swings should be performed in at least a dozen repetitions for each leg.


One of the exercises that requires access to sports equipment. Training with hula-hoops is based on setting the wheel in motion using movement of the entire body, especially the hips and buttocks. The starting position to start the exercise is to stand in a slight stride, tense abdominal muscles and buttocks, bend the knees and place the hula-hoop at waist height. At the beginning of the wheel should be gently put into motion with the help of hands, and later maintain its rotation by using the whole body. Exercise with hula-hop engages to work the muscles of the abdomen, legs, thighs and buttocks, the places where cellulite is most common. Beginners should start classes with several minutes of movements, even up to several series per day. When choosing a hula-hop it is worth paying attention to the equipment with massage balls, which exert more pressure on the skin and give better results.

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