Best exercises to fight cellulite –

95%: this is the percentage of women who have gynoid lipodystrophy, that is, the famous cellulite. “Cellulite is an inflammation of the adipose tissue, in which the fat cells undergo an alteration process, showing excess fat inside and deformity of the wall. These irregularities end up projecting on the surface, leading to the formation of a series of ripples on the skin”, explains dermatologist Paola Pomerantzeff, member of the Brazilian Society of Dermatology.

In addition, the decrease in collagen fibers, a process that occurs naturally over time, exacerbates the problem. Not to mention some risk factors:

Gender (cellulite is more common in women); overweight; Exaggerated consumption of sugar and fat; Smoking; Genetics.

cellulite and nutrition

According to nutritionist Luna Azevedo, creator of the “Vida por Luna” project, eating habits influence the prevention or increase of cellulite. “A diet based on items with a high glycemic load, for example, tends to increase the excretion of electrolytes. Therefore, there is greater water retention and the possibility of swelling. It also increases the excretion of B vitamins, vitamin C, magnesium and chromium, which are fundamental in combating cellular oxidative stress”, says the specialist.

She explains that when there is an excessive intake of saturated and trans fats, simple carbohydrates and sodium (mainly present in industrialized products), lipogenesis is promoted, which triggers an increase in body fat — thus increasing the risk of cellulite.

In addition, the low intake of fiber and whole foods also contributes to the appearance of small holes. That’s because habit potentializes inflammatory processes.

cellulite prevention

But the good news is that it is possible to prevent this problem through some basic care, such as exercising regularly! “The acceleration of metabolism promoted by exercise, together with muscle growth, can improve the appearance of the skin”, recommends dermatologist Abdo Salomão Jr, a member of the Brazilian Society of Dermatology.

So, you know — bet on strength sessions, like bodybuilding!

“The best exercises are counter resistance (bodybuilding). In addition, we can enhance and accelerate results with full body electrostimulation training”, says personal trainer Tobias Campbell.

Check out some examples of movements indicated by him:

Free squat with isometry + abdominal supra

– (Oleg Magni/Pexels)

Standing with your legs slightly wider than hip-width apart and your feet facing outward, squat down as low as you can, being careful not to bring your knees in on the way down. Hold the position for two minutes and then return. After each squat, intersperse with sit-ups.

One-leg bench press + triceps dip

– (Andres Ayrton/Pexels)

Facing a bench or chair, place one foot on the seat and climb up. Do three series of 15 repetitions on each side and intersperse the series with the dip: with your back to the bench or chair, support both arms and bring your feet forward, so that the weight is in your hands. Bend your elbows until your buttocks are almost touching the floor, then return.

Unilateral hip raise + bilateral hip raise

– (Eduardo Svezia/)

Lie on your stomach. Place both feet on the floor and push them up so that your pelvis rises towards the ceiling. Return. Then do the same exercise with one leg pointed towards the ceiling. Do three sets of 10 to 15 repetitions of each exercise.

shin guard glutes

– (Klaus Nielsen/Pexels)

Stand on all fours and put shin guards on your legs. Raise one of your legs towards the ceiling and return. Then perform the same movement with the other leg. Do three sets of 20 repetitions (with no rest in between).

See other examples of exercises you can add to your workout:

1 – Step up with squat

– (Andrea Piacquadio/Pexels)

Climb the stairs at home (or in the building) two at a time, alternating legs. At each level, perform a squat as low as possible. Remember to keep your legs wide apart and your toes pointed out.

2 – Kickback

– (MART PRODUCTION/Pexels)

Take a large step forward and squat down. As you lift, keep your front foot on the ground, with your knee slightly bent and your spine straight and leaning forward. With the other leg, kick back five times. Switch sides.

3 – Progress

– (Julia Larson/Pexels)

Take a large step forward and squat down so that both knees form 90° angles. Lift and take another step with the back leg, repeating the movement.