Reducing cellulite is a common aim for people starting out on a fitness journey. The dimpling often found on the thighs and buttocks is often associated with being unfit, but is this a fair assumption? And can your exercise regime make a difference to your body’s cellulite?
What Causes Cellulite?
Cellulite is small pockets of fat stored under your skin.
Nearly all body shapes can be prone to cellulite, from fitness fanatics to those with very high body fat. You can be predisposed to cellulite through your genetic makeup. Women are more likely to have cellulite because females more commonly store fat in their lower body. The more fat you have stored in your thighs and buttocks, the more likely you are to have cellulite. So in this way, the chances of cellulite can be reduced by lowering body fat and building lean muscle.
Similarly, poor circulation can increase cellulite, so encouraging blood flow through your lower body can also reduce dimpling.
What Exercises Get Rid Of Cellulite?
While you may not be able to banish cellulite entirely, there are plenty of ways you can reduce it. Cardio exercises like swimming, running and cycling will get your blood pumping throughout your body. Strengthening your heart will keep your circulation efficient beyond your workout.
Similarly, cardio is a great fat burner. In lowering your body fat, you will be eliminating more stores of fat where cellulite might occur. HIIT workouts are excellent for burning body fat. 15 minutes of alternating 1-minute full capacity sprints with 1 1/2 minutes running at a steady pace will really encourage your metabolism to work efficiently and your body to get lean.
Exercises like burpees, jumping jacks and jumps on to set heights will also get your blood pumping and your lower body working hard. Set yourself a circuit of a training exercise - as many of a set exercise as you can for 2 minutes, then a minute rest, then 2 minutes of the next exercise. In 15 minutes you'll feel like you've really pushed yourself and burned some serious calories.
Strength training will also improve your circulation. In building lean muscle, you will be training your body to burn calories throughout the day at a higher rate than you might be used to, even beyond your gym time.
Focusing on your lower body and legs will encourage this development where cellulite is most likely to appear. Try weighted squats and lunges, or build your strength doing leg presses. It is important to note that you cannot reduce fat from just one area from the body by exercising it. However, building lean muscle can help to decrease a fat/muscle imbalance that can also be the cause of the appearance of cellulite.
What If My Cellulite Won't Go Away?
If you have a healthy level of body fat, eat a balanced diet and live an active lifestyle, don't worry about it. Cellulite is not an indicator of health levels. Be confident in your healthy body, and don't let a bit of dimpling discourage you from working out and giving your body the fuel it needs.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Casey Walker is an experienced sports nutrition new product development technologist. He holds a Bachelor of Science in Sports and Exercise Science and a Master of Science in Sports Sciences and Physiology.
Casey’s scientific research area of expertise lies in the effects of dietary nitrates on sprint performance and exercise-induced muscle damage. He has also worked as a sports scientist for a medal-winning Paralympic track cyclist, with a goal of qualifying for the Rio 2016 Paralympics.
Find out more about Casey’s experience here.
In his spare time, Casey is a keen middle-distance runner with an interest in triathlon. He’s always looking out for the latest blends and supplements to improve his half-marathon time and recovery.
