How to pump up your butt and get rid of cellulite in just 14 days

Cellulite is a big problem for women. Firstly, it’s terribly ugly, self-esteem goes down sharply, and there can be no talk of any simple female happiness. Secondly, it is dangerous for the body, especially for bones and joints. How to get rid of this problem? All kinds of ointments, massages, wraps, special diets - there are a lot of ways, and they all require a lot of effort and expense, but the result is not always pleasing. Or it makes you happy, but not for long. Cellulite is insidious, and it is not easy to fight it even with the help of exercise. However, with great desire and effort, it is possible to say goodbye to the hated “orange peel” even at home.

Basic rules for performing exercises to combat cellulite on the legs and butt

Systematicity and complexity . The result will be visible within a month of regular exercise (at least 5 days a week) and supplementing them with auxiliary methods - diet, cosmetic procedures, etc. Gradually, the skin will become smoother and more elastic, and the appearance of cellulite will noticeably decrease.
Correct breathing . Inhalations and exhalations should be deep, even and measured, try to open your lungs completely, keeping your shoulders straight and without throwing your head back. The moment of tension (twisting, bending, squatting, that is, the most difficult part of the exercise) should occur during exhalation, and the relaxation stage (returning to the starting position) should occur during inhalation. Such breathing exercises help improve blood circulation in problem areas and increase their oxygen saturation.
Maximum muscle tension . When performing exercises for cellulite, try to stimulate the muscles as much as possible. This will tighten the skin, make it firmer and increase muscle volume.
Gradual increase in load . Don't limit yourself to the recommended number of repetitions if you feel you can continue doing it further. When the muscles “get used” to the load, you can connect dumbbells and special weights.

The third cellulite variable: underwear?

Bissoon believes that changing underwear models are also linked to the rising rates of cellulite in developed countries. Tight elastic fabric on the back of the body impairs blood circulation, and cellulite often appears where elastic underwear is worn. Wearing looser underwear or thongs may be one of the most important prevention strategies available. In an interview with Scientific America, he explains, “Until the 1970s and 1980s, when diet, activity, and underwear began to change, cellulite was not a problem. In the 1920s, women wore long skirts and loose underwear, almost like pajamas. Cellulite always appears where elastic underwear is worn, and if you draw an invisible line where there is cellulite, you will see a panty line. I tell people that if you can't afford treatment, the most important preventive measure is to change the style of your underwear - wear thongs.

Getting rid of cellulite on legs with exercise

This simple complex will help you effectively fight the external manifestations of cellulite on the legs and thighs and will contribute to the overall health of the body, strengthening the muscle frame and reducing the volume of problem areas.

Squats. Stand straight with your feet shoulder-width apart, open your chest and align your spine. Try not to strain the muscles of your back, neck and abs. Stretch your arms in front of you to chest level or bend your elbows and place them on your waist. Squat down slowly and smoothly, without lifting your heels or bending your back, with your gaze directed in front of you. There is no need to squat too deeply; lower your pelvis, as if sitting down on a chair, and stay in this position for 10-15 seconds. Do at least 15-20 repetitions, avoid sudden movements and jerks. To increase the load, you can use 2-6 kg dumbbells; hold them in bent arms at waist or shoulder level during squats.
Exercise "Bicycle". Lie on the floor, place your arms straight on the sides of your body. Bend your legs at the knees and lift them off the floor, tensing your abdominal muscles and slightly lifting your pelvis. To increase the load, you can use special weights. Gently bend and straighten your legs in the air, imitating riding a bicycle. Repeat the exercise for at least 3-5 minutes.
Side lunges. Starting position – standing. Place your feet together, bend your arms at the elbows and place them on your waist. Extend your right leg straight to the right, bend your left knee (it should be directed strictly forward, do not move it to the side). At the same time, extend your arms forward to chest level. Squat down smoothly and slowly, trying not to tilt your pelvis back and to the side. Keep your back and head as straight as possible, but try not to strain them. If the exercise is done correctly, you will feel a rush of blood to your legs and thighs. Stay in the lower position for 10-15 seconds, and then just as slowly return to the starting position. Change your leg and repeat the sequence of actions, doing 15-20 lunges. To increase the load, you can take 2-3 kg dumbbells in your hands.
Straight lunges. Stand straight, put your feet together, bend your elbows and place your arms on your waist. In the starting position and when performing lunges, the spine should be straight and the chin should be slightly raised. Place your right leg forward, bending it at the knee, smoothly lower your pelvis so that the bent leg forms an angle of 90 degrees. Please note that the knee should not extend beyond the toe of the right leg, and the pelvis should not fall forward, backward or to any side. Stay in this position for 10-15 seconds. To enhance the anti-cellulite effect, you can additionally pick up dumbbells (weighing 2-3 kg) and lift them up simultaneously with a lunge.

Why does cellulite appear and what factors contribute to its formation?

The main reason is the low level of progesterone, estrogen in the girl’s body, which causes hormonal imbalance. In this case, fat begins to be deposited on the hips. In addition, there are other reasons for the appearance of cellulite on the legs: stress, smoking, obesity, and lack of physical activity.

Orange peel is the result of fluid stagnation, which leads to the accumulation of large amounts of collagen fibers in adipose tissue.

Complex for cellulite on the buttocks

These exercises for cellulite on the butt will help not only get rid of the “orange peel”, but also change the shape of the buttocks, tighten them and improve the condition of the skin.

Walking on your buttocks. Sit on the floor with your legs extended in front of you. Straighten your back, direct your gaze forward. Hands can be bent at the elbows and placed at the waist or clasped at the back of the head. Alternately straining and moving your buttocks forward, imitate walking. You can gradually increase the speed of the exercise. After moving a few meters forward, “walk” back in the same way. It is recommended to do this exercise for at least 10 minutes.
Raising the pelvis. Lie on your back on a flat surface (you can use a special rug or soft carpet), place your hands along your body or put them behind your head and clasp them in a lock. Tighten your abdominal muscles and buttocks, gently lift your pelvis, while leaving your head and shoulders on the floor and trying to relax them as much as possible. Hold for 20-30 seconds, then lower to the starting position. Repeat the sequence of actions at least 20 times.
Running in place with maximum leg elevation. Stand straight, keep your back and head straight, bend your arms at the elbows and raise them to chest level. Imitate running, while trying to lift your legs from behind as high as possible, trying to touch your buttocks. Accompany the movement with energetic, but not amplitude, swings of your bent arms. Perform for 1 minute. After a 30-second rest, it is recommended to do 2-3 repetitions.
Leg Raising. Starting position: lying on your hips (on all fours), head parallel to the floor. Keep your right leg slightly bent or straight, lift it and begin to push upward until you feel tension in your buttocks. Hold for 5-10 seconds. Return to the original stance and change legs. Repeat at least 20-30 times.

To see and evaluate the results, perform these simple exercises against cellulite on your legs and butt for 3-4 weeks. And to achieve maximum effect, review your diet: limit the consumption of alcohol and sugary carbonated drinks, baked goods, fried and smoked foods, and wheat flour products. Move more and try to do short stretches or walks during breaks between work.

14 day training plan

Squats occupy a leading place in the ranking of exercises for creating a beautiful butt. Follow this workout plan and in 14 days your butt will be as strong as nuts! However, on certain days it is necessary to take a break from stress so that the muscles recover.

Important! To warm up your muscles and avoid injury, be sure to do a short warm-up before training.

Photo source: flickr.com

Day No. 1 and Day No. 2

Do 3 sets of 25 squats.

Day #3

first approach – 27 squats;
second and third approach – 24 squats each.

Day #4

Give yourself a day off from training.

Day No. 5 and Day No. 6

first and second approach – 29 squats each;
third approach – 28 squats.

Day #7

first approach – 34 squats;
second and third approach – 32 squats each.

Day #8

Give yourself a day off from training.

Day No. 9 and Day No. 10

first and second approach – 35 squats each;
third approach – 33 squats.

ABC RECOMMENDS

Proper nutrition and walking

It has long been proven that walking helps get rid of orange peel. On a regular hour-long walk you can burn from 250 Kcal. And if you walk on your toes, heels, inner, outer side of the foot, there will be a greater effect. If you doubt that you will lose fat from your legs, do brisk walking. Not only will you be able to remove cellulite, you will also be able to lose excess weight. Race walking will also help you work out almost all muscle groups. This is the most effective walking. The only competition is walking up the steps. Only when climbing up you can burn 800 Kcal.

The lack of active lymph and blood flow, impaired metabolism lead to the restructuring of adipose tissue.

You need to watch your diet. To remove fat from the inner thigh, avoid unhealthy foods: fried foods, confectionery/bakery products, carbonated drinks, processed foods, sausages.

Correct drinking regime

You need to drink only clean drinking water. You should avoid juices and carbonated drinks. Make it a habit to start and end your day with a glass of water. Also drink a glass regularly throughout the day. There is also a little trick: if you want to eat, drink. If after 30 minutes you still want to eat, have a snack. You should also drink water before eating. And after a meal you should not drink tea/coffee. This promotes fat deposition.

Nutritious and varied nutrition

When getting rid of subcutaneous fat, you don’t need to starve, go on drinking diets or cut diets. You need to eat right. Have breakfast/dinner with porridge cooked in water. Eat lean meat/fish. Add fruits and vegetables, dairy products to your diet.

How can green tea help?

Green tea has many beneficial properties: it relieves fatigue and tension, energizes you for the whole day better than coffee. You need to figure out how to remove cellulite from your thighs with green tea. This drink contains theobromine, which helps remove fat from the body. Tea improves metabolism and regulates blood glucose levels. To do this, you need to drink it 3 times a day, pouring boiling water at about 95 degrees.