How to Get Rid of Cellulite on Thighs and Bum
The majority of women experience cellulite. Research has found that about 90 percent of women have cellulite. It has also found that it is largely genetic, so if your mom and grandmothers have it, you will likely suffer with it too.
Since this means cellulite is likely unavoidable for the majority of women, there are some tricks that women can do to help reduce the appearance of cellulite on the back of their bum and thighs, including lifestyle choices, ways to camouflage the area, and smoothing the appearance of the skin on the thighs and bum.
Eating and Drinking to Help Improve Cellulite
Eating healthy and following a healthy lifestyle is important for anyone’s overall health and well being. It is even more important for you to watch what you eat if you are prone to cellulite. Regularly consuming foods that are high in fat and sodium can result in your body retaining water, and will make the appearance of cellulite more visible.
By reducing the amount of sodium you eat, and choosing foods that are naturally lower in fat, the cellulite in your but will be less noticeable. Also, eating foods that are high on the glycemic index, processed, and low in fiber are more likely to increase the appearance of cellulite and your body’s overall body fat.
Instead, regularly eating large amounts of fruits and vegetables, whole grain foods, and lean meat like chicken and fish can help to improve the way you feel and the appearance of cellulite in your butt. Just as important as what you eat, is what you choose to drink. Many times people drink juice or a latte and do not give a second thought to the amount of sugar and calories in their drink.
Some drinks have as much calories in them as an entire meal. Add to that the amount of processed and refined ingredients and you are likely to experience more body weight and body fat. This will make the appearance of cellulite in your but more apparent. Instead, reach for a cup of green or herbal tea, which provides antioxidants and no caffeine. Or even better, drink water with a little bit of lemon in it. Staying hydrated and drinking enough water helps your cellulite to be less visible. It also helps to rid your body of excess toxins.
Improving Cellulite Topically
Since cellulite is caused by fat cells in your body, it is not possible to entirely rid your body of them through applying topical creams and lotions; however, the overall appearance can be significantly improved by massaging the area regularly.
While there is no miracle product that will totally eliminate cellulite, there are a number of creams, lotions and cleaners that help to reduce the appearance of cellulite in the body. By massaging them into the trouble areas, the appearance becomes smoother and tighter. It also helps to encourage blood flow and can stimulate the process of lymphatic drainage, which is important for moving toxins out of the body.
This can in turn help to improve the appearance of these trouble areas even further. While it does not eliminate the cellulite, it does improve the appearance and helps to smooth and rejuvenate the skin, helping to camouflage the area. Similar to topical creams, there are a number of body scrubs on the market today which can help with the appearance of cellulite and improve your skin. These scrubs work by massaging them into the trouble areas a couple times a week. They are then rinsed off from the body with warm water.
The result is skin that is rejuvenated and firmer. The massaging motion of the scrub works the same as mentioned above to help promote blood flow and lymphatic drainage. In addition, many of these scrubs contain ingredients like caffeine that can help to firm the skin, and healthy oils to leave the skin hydrated. The result is skin that is healthier and the appearance of cellulite is lessened.
Specific Exercises to Focus on the Thighs
As promised, there are a number of exercises a person can do that can help to improve the appearance of cellulite on the back of their thighs. One of these exercises is called thigh raises.
In this exercise, you lay flat on the floor on your stomach. You then proceed to raise your legs off of the floor towards the ceiling about four inches off of the ground. Then bend your knees so they are almost at a right angle to the floor. Hold this position for five to fifteen seconds before slowly straightening out your legs and lowering them to the floor. Continue to do this ten times.
A second exercise is called the pony kick. In this exercise you are on the floor on your hands and knees, with your face angling slightly down towards the floor. Proceed to lift one leg at a time up towards the ceiling, keeping it bent while you do so. Hold the position for five seconds before lowering it and doing the same thing with the other side. Continue to do this until you have done it ten times per a side.
A final exercise is to do wall sits. In this exercise, you stand with your back towards a wall. You should be about a foot from the wall with your feet shoulder width apart. Squat , remembering to keep your back straight as if you were getting ready to sit in an imaginary chair and the wall is the back of the chair. Hold this position for about fifteen seconds and repeat it for ten times.
As you start to find these exercises to become easier to complete, increase the length you hold the position for and the frequency of times you do the exercises. You can also consider consultation with a personal trainer at the local gym. You can share with them you personal goals of improving the appearance and tone of your thighs and they can give you additional exercises you can do on your own or with the help of a weight machine to reduce the appearance of cellulite in your thighs.
Specific Exercises to Focus on the Bum
There are also a number of exercises a person can do that can help to improve the appearance of cellulite on the back of their bum. Some of the easiest exercises you can complete without a gym membership to improve the appearance of cellulite on your bum is squats and lunges. These simple exercises are effective at targeting the area around your bum.
To complete a lunge, start by standing with your feet shoulder width apart. Take a large step, allowing your knee to bend into a 90 degree angle. Push your body back upwards without moving your front leg. Now do the same thing using the other leg. Continue to alternate between the legs until you have completed ten per a leg.
To complete a squat, you will again start standing with your feet shoulder width apart. You will then bend at the knees like you are squatting, pushing your bum backwards like sitting on an imaginary seat. Then rise back up to standing up straight. Complete this movement ten times. As you find these exercises get easier over time, you can increase the number of times you complete them, or add a pair of hand weights to increase the effectiveness.
Posterior Leg Lifts
A final exercise you can do while standing are posterior leg lifts. Start by standing with your feet shoulder width apart. Extend one of your legs backwards, keeping your leg straight. Extend the leg as far back as you can and hold it for a few seconds before bringing it back forward. Continue to alternate back and forth between your two legs until you have completed a total of ten per a leg.
If you make these three exercises part of your regular workout routine, you will begin to see a reduction in the appearance of your cellulite, and will also notice a tighter, firmer bum and thigh area.
While Waiting to See Improvement Camouflage the Area
One way you can help to mask the area is through your clothing. By wearing clothes that are loose fitting and do not hug your problem areas, you can help to draw attention elsewhere instead of to your backside. Other options include wearing compression garments under your clothing to help smooth the area.
Similarly, when you are working out clothing can be very revealing. If you do not like wearing loose clothing to workout, look for gear that offers more compression. It will be snugger on your skin, but it will actually smooth out the area more so than slim fitting garments with less compression.
Another way to mask the area is to get a tan. When your skin is a shade or two darker it helps to mask the area and give your skin a healthy glow. This can be done through the help of self tanners or a spray tan if you do not want to use a tanning bed or be exposed to the sun’s harmful rays.