11 Effective Exercises to Reduce Cellulite in 2 Weeks

Cellulite affects between 80% and 90% of women at some point in their lives. And while it’s not a serious medical condition, the so-called “orange peel” effect on the butt and thighs can compromise anyone’s appearance. Fortunately, regular exercise helps to strengthen muscles, improve blood circulation in the affected areas and, consequently, reduce unwanted cellulite.

The Incredible.club indicates below 11 effective exercises to combat cellulite. The good thing is that you can do all of them without leaving your home.

Starting position: Lie on your back, arms extended along your body, legs crossed in butterfly position and soles of your feet together.

What to do:

Contract your abdominal and leg muscles Keeping your arms on the floor, lift your legs towards the ceiling Hold the pose for 4 or 5 seconds. Relax the muscles and return to the starting position

Repeat: 15 to 20 times

Results: Butterfly-style leg lifts work your muscles, hips and abs. In addition, it improves flexibility and helps fight excess fat in the legs and buttocks.

Starting position: Lie on your back with your legs extended and arms along your body.

What to do:

Repeat: 10 to 15 times

Results: This stretch works the muscles of the buttocks and stabilizes the pelvis. In addition to reducing cellulite, it alludes to relieving muscle spasms and fighting sciatic nerve pain.

Starting position: Lie on your back with your knees bent and legs in line with your hips. The feet should be flat on the floor, with the arms extended along the body.

What to do:

Lift your left leg and extend it in front of you. Keeping your left leg straight, lift your hips and buttocks, forming a plank. Your legs should form a straight line with your upper body. Hold the position for 20 or 30 seconds, then slowly return to the starting position.

repeat: 8 to 12 times with each leg

Results: The one-leg plank strengthens the muscles of the glutes and thighs, helping to tone the body and sculpt the buttocks.

Anatomy of a Perfect Wall Squat:

Back against wall Flat feet, in line with shoulders Belly core contracted Hips and knees forming a 90 degree angle

Starting position: lean against the wall, with your legs apart and in line with your shoulders, feet flat on the floor

What to do:

Keeping your back to the wall, move your feet forward, about two feet apart. Slide your back along the wall, bending your knees until they form a 90 degree angle. Keep your knees exactly in line with your ankles. Hold the position for about 30 to 60 seconds. After that, extend your legs and return to the starting position.

Repeat: 10 times.

Results: Wall squats help to burn fat, tone the body and reduce the incidence of cellulite on the buttocks and thighs.

Side vents with Saleena

The side-to-side movement strengthens the quadriceps (front of the thigh) and hamstrings (in the back of the leg) while working the inner and outer thighs. It activates several muscles that help shape the glutes. The side-to-side movement, unlike the usual forward and backward movement with the chest open and lifted, adds weight to increase the intensity of the exercise. The important thing in this exercise is to be aware: when you start to feel uncomfortable, you will know that you have reached the repetitions that count the most!

Training anatomy:

Back straight Knees should not go beyond the line of the toes Look forward Chest forward Chest contracted Core contracted Hip thrown back

Starting position: standing, legs slightly wider than shoulder-width apart, toes pointing forward

What to do

Take a big step to the right Slowly shift your body weight to your right leg, bending your right knee until it forms a 90 degree angle. Keep your left leg straight. Return to the starting position and repeat the exercise on the opposite side.

Repeat: 8 to 12 times with each leg

Results: The side vents work the quadriceps and glutes, as well as the inner and outer thighs, help tone the lower body, improving balance and blood circulation in the region.

Starting position: imitate the posture shown in the image above, with palms and feet flat on the floor, hands and legs apart, in line with the shoulders.

What to do:

Inhale and extend your right leg up so that it is in line with your upper body Exhale and return to the starting position

repeat: 8 to 10 times with each leg

Results: The one-legged downward-facing dog pose is useful for opening the hips, stretching the thigh muscles, and strengthening the legs and abs.

Starting position: Lie on your back, with legs extended and arms along your body, palms facing down.

What to do:

Keeping your left leg straight on the floor, lift your right leg towards the ceiling. Slowly start making circles with your right leg. Be sure to keep both legs straight Reverse the direction of the circles and continue doing the exercise

Repeat: 5 to 8 circles in each direction with each leg.

Results: One-legged circles improve your core strength and pelvic stability. In addition, they strengthen the quadriceps, hamstrings and reduce the signs of cellulite on the buttocks.

Starting position: Lie on your left side with your knees bent at a 45 degree angle, one leg over the other and your head resting on your left arm.

What to do🇧🇷

Keeping your feet together and using your right arm to keep your body stable, lift your right knee as high as you can. Do not move your hips or pelvis Without pausing, return to the starting position

Repeat: 20 times for each side

Results: The shell exercise works best for the hips, glutes, and pelvis. It prevents injuries in these regions and relieves tension in the lower back. It also helps to regain balance in the leg and hip muscles.

Starting position: Get on your knees and hands, with your arms in line with your shoulders and your spine straight.

What to do:

Keeping your knees bent, lift your left leg until your left thigh is parallel to the floor, with your left calf perpendicular to it. Hold the position for about 5 seconds. Then return to the starting position

Repeat: 10 times with each leg.

Results: Donkey kicks work your glutes and hamstrings. Not to mention that they help to tone the muscles in this region.

Starting position: Stand with your feet slightly wider than your hips, toes pointing at 45 degrees.

What to do:

Keeping your back straight and abs tight, bend your knees and lower your body until your thighs are parallel to the floor Hold the position for a few seconds Squeeze your glutes and return to the starting position

Repeat: 10 to 15 times.

Results: The plié squat is the most effective for reducing cellulite as it works almost all affected areas, including the glutes, hamstrings, quadriceps and inner thighs.

Starting position: standing, feet in line with your hips, elbows bent at your sides, fists clenched.

What to do:

Take a big step forward with your right leg while moving your left arm forward and your right arm back. Bend your knees and slightly lower your body until your right thigh is parallel to the floor. Both knees should form a 90 degree angle Hold the position for 3 to 5 seconds. Then return to the starting position

repeat: 12 to 15 times with each leg.

Results: the advancement tones the body, strengthens the muscles of the legs and buttocks and reduces the appearance of cellulite in these areas.

Do you know other exercises that work to combat cellulite?

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