Cellulite, also known as orange peel, is something many women want to get rid of. But how do you get rid of that? There are no miracle cures for Cellulite. So you can leave all those expensive creams on the shelves! But there is good news: you can do something about it. There are certain foods and smoothies that are supposed to help reduce and combat cellulite, but what actually works best is exercise, exercise, and more exercise. You can never completely prevent cellulite, but with the right fitness exercises you can reduce the chance that you will suffer from it and even reduce the cellulite.
Causes of cellulite
The problem with cellulite is that there are many different causes. For example, your diet and your lifestyle can be major causes for your cellulite problems. A common cause of cellulite is smoking. Smoking causes the blood vessels to constrict. People who sit a lot can also develop a predisposition to cellulite. Sitting leads to poor circulation. Hereditary factors can also cause fat cells in the subcutaneous fat tissue to grow and Cellulite to form. Also, certain medications such as the Pill can disrupt the body’s natural cleansing system. This then results in a reduced waste disposal. Too much junk food and ready-made products with too much sugar and fat also cause toxins to settle in the adipose tissue.
Can cellulite be prevented
Good blood circulation is very important to prevent and tackle cellulite. Fitness that works on your condition and gets your blood flowing, such as cardio fitness, can therefore help. Spinning, stepping and running on the treadmill all work against cellulite. When cycling you have to be a little careful, because this creates pressure on the seat of the saddle, which can actually hinder the circulation of the buttocks. In addition, it is important to train the muscles in the areas with cellulite, often the buttocks and the thighs, with fitness exercises.
Experience has shown that if you run 3 times a week, do strength training or another taxing sport for the body, the cellulite is significantly less. In addition, a healthy diet should be incorporated into the daily pattern as a fixed basis. That means enough vegetables and fruit and not too much saturated fats.
Nutrition and cellulite
A healthy, normal and protein-rich diet is very important in the fight against cellulite. Make sure you get as little processed food and food that contains a lot of salt or sugar as possible. Moisture is also very important. Drink at least 2 liters of water daily. Furthermore, vitamins and minerals are of great importance.
Eat a lot of protein
Eating enough protein is very important in preventing and fighting cellulite. Proteins ensure that your muscles recover faster and that you also build muscle tissue faster. And this means tighter skin faster. So make sure you eat and drink enough protein.
Train away cellulite with the right training
Lying side hip abduction
- Lie on one side with one hand under your head and one hand on your side and your legs together.
- Then, with a straight leg, move your heel to the ceiling and back again.
- Make sure you don’t lean back.
- Try contracting the upper part of your glutes to lift your leg.
- Lie on one side with one hand under your head and one hand on your side.
- Pull your knees up so that your hip and knee are at about a 90-degree angle.
- Next, move your knees apart while keeping your feet in contact with each other.
- Then slowly move back.
- When training buttocks, make the movement with your legs as if you were opening a shell.
- Make sure there is no movement in your spine.
- Lie on your back with your hands at your sides and pull your knees up so that your heels point towards your buttocks. Put your heels firmly in the ground.
- Lift your hips toward the ceiling and try to extend your hip all the way.
- Then slowly lower yourself back to the ground.
- With this buttocks training exercise you make sure that the top of your back is not too hollow. Try to consciously tilt your pelvis back by tightening your glutes.
- You will feel this exercise in your lower back and hamstrings. But you will have to feel it most in your buttocks.
- Sit on all fours on the floor with your back neutral.
- Then move one leg back from the hip. The angle in the knee remains the same and your foot moves towards the ceiling.
- Make sure that with this glute training exercise the movement mainly takes place in the hip, not in the lower back and hamstrings.
- Ensure a calm and controlled movement and focus mainly on the use of the gluteal muscle.
Side band walks
SIDE BAND WALKS
- Wrap a resistance band around your shins and squat down on your knees.
- Then take a big step to the right/left and follow with the other leg.
- For example, you can do this up and down over a distance of 20 meters to train both glutes.
- Concentrate on using the gluteal muscle and make sure the straps are not slack.
Single leg floor bridge
- Lie on your back on the floor, draw your knees up and place your feet shoulder-width apart with your heels firmly planted in the floor.
- Lift one leg and point your knee toward the ceiling.
- Now lift your hips off the floor by contracting your gluteal muscle hard while keeping your other leg in the air.
- Then slowly lower your hips back to the floor.
- Keep your hips straight and try not to arch your lower back.
- Place your feet about shoulder-width apart and turn them out about 30 degrees.
- Lower yourself by squatting and letting your knees move forward in the same direction as your feet. Make sure your feet remain flat on the floor.
- Then squat up by tightening your glutes.
- If you notice that your feet are coming off the floor, you are squatting too deeply and it is important that you work on your agility/flexibility.
- The deeper your squat, the more glutes you use, so aim for a squat where your thigh is at least parallel to the floor.
- You can extend your arms in front of you as a counterweight if you are about to fall backwards.