Exercises To Get Rid Of Cellulite On The Back Of The Legs
Cellulite seems to have no real function other than being unsightly and unwanted. This excess fat stored under your skin seems to appear in women of all shapes and sizes. The fat pushes through connective tissue, giving it a bumpy appearance. It occurs most often in the buttocks and thigh area because that is where most women store excess body fat. While many products claim to diminish the appearance of cellulite, exercises for the buttocks and back of your thighs would be the most effective method of reducing cellulite in this area.
Stationary Lunges
This exercise works your buttocks and the back of your thighs without excess strain on your knees. It can be done with or without weights. Stand with your feet apart, both feet facing forward, and with your back heel lifted. For added resistance, place dumbells on your shoulders, holding them with your palms facing in. Keep your abdomen contracted and your back straight. Begin the exercise by bending both knees and lowering your body down until your front thigh is parallel to the floor. Hold, and then lift your body back up to the starting position, using your front thigh and buttock to lift your body. Keep your weight centered between both legs throughout the exercise. Complete three to four sets of 10 to 12 repetitions on each leg. Do all of the repetitions on one leg before switching to the other leg.
Bent Knee Lifts
This exercise works your buttocks and can be performed with or without ankle weights for added resistance. Kneel on your hands and knees with your hands under your shoulders and your knees under your hips. Contract your abdomen to maintain spinal alignment and avoid arching your back. Begin the exercise by lifting one leg up to the ceiling, keeping the leg bent, until your thigh is at hip height. Relax your foot and use your buttocks to lift your leg. Hold, and then slowly lower until your knee is one inch off the floor. Complete a set of 10 to 12 repetitions. Repeat the exercise on the other leg. Work up to three to four sets of 10 to 12 repetitions.
Single Leg Bridge Lift
This exercise works your buttocks and back of your thighs. Lie on your back with your legs bent at 45 degrees, your feet flat on the floor and your arms extended at your sides and reaching toward your heels with your palms down. Begin the exercise by extending one leg straight up to the ceiling. Then, push down on the other heel, lifting your hips up about six inches from the floor. Hold, and then slowly lower your body down to the floor. Keep your leg extended as you lift and lower your hips. Complete three to four sets of 10 to 12 repetitions, alternating between legs.
Leg Curls
This exercise works the back of your thighs and is performed on a leg curl machine. Lie on your stomach on the machine, placing your kneecaps just below the bench and your ankles under the rollers. Grip the handles with your hands and turn your head to one side. Begin the exercise by bending your knees and bringing the rollers toward your buttocks, keeping your knees down. Hold, and then slowly lower back down to the starting position. Select a weight that you can use to complete three to four sets of 10 to 12 repetitions.
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