Types of Cellulite and Exercises to Reduce It

In this article, we'll take a look at cellulite and exercises to reduce its appearance. You don't have to go to the gym or invest a lot of money to do it. With a little effort and determination, you'll be able to eliminate part of this unsightly problem.
Types of Cellulite and Exercises to Reduce It

Last update: 01 September, 2018

Cellulite is an alteration of the blood circulation in the fatty layer called the hypodermis. It happens when fatty tissues grow and their cell walls swell.

It happens when fat deposits form in various parts of the body and appear through the skin, but it isn’t considered an illness.

Although cellulite can occur in almost any part of the body, there are areas that are more prone to it. These include the hips, thighs, knees (especially behind them), ankles, arms, and even the back of the neck. As such, it’s important to know about cellulite and the exercises to reduce it.

There are three types of cellulite that are clearly differentiated. They’re categorized by the area where the cellulite is located or according to each particular case. However, one person can have several different types of cellulite. Still, it’s true that there are usually three types of cellulite: soft, hard, and edematous. In this article, we’ll go over the types of cellulite and exercises to reduce it.

Soft cellulite

This is the most common type of cellulite. It’s characterized by its extreme softness and gelatinous appearance. The tissue from the affected zone has no firmness, goes away when you touch it, and moves around when you change position. It tends to be quite widespread in the thighs and glutes, and usually, it isn’t painful.

Hard cellulite

Hard cellulite is the worst of all. The skin is hard and compact, and it affects skin sensitivity (it’s very painful, sometimes without even touching or pressing the nodules). Furthermore, changes in skin temperature cause a cold or hot feeling in the affected area.

It tends to be common in younger people with a strong build.

Edematous cellulite

This is the least common type of cellulite and is easier to treat. What’s more, it’s usually located in the lower extremities and has the characteristics of soft and hard cellulite. Below, we’ll look at some at exercises to reduce cellulite for different parts of the body.

Cellulite and exercises to reduce it: exercises for abs

Firstly, you should do aerobic exercise every day, and workout for 30 minutes without stopping. For example, you can go for a walk or a bike ride.

woman in dress and shades riding a bike cellulite and exercises

In addition, you should take the time to do these exercises three times a week:

-First day: lateral sit-ups (ten consecutive minutes), full sit-ups (three sets of 10 repetitions), phased sit-ups (three sets of ten repetitions), and elevated push-ups (four sets of twenty repetitions).

–Another day: full sit-ups (four sets of fifteen repetitions), slow, phased sit-ups (three sets of ten repetitions), lying leg extensions (three sets of twenty repetitions), leg raises (three sets of fifteen repetitions), lateral dumbbell raises (four sets of twenty repetitions).

-Another day: full sit-ups (four sets of fifteen repetitions), lateral dumbbells raises (three sets of twenty repetitions), lateral sit-ups (three sets of ten repetitions), lateral twists (ten consecutive minutes), and leg raises (four sets of fifteen repetitions).

Glute and hip exercises

  • Squats: Do four sets of fifteen repetitions
  • Lateral hip extensions: three sets of ten repetitions, on each leg
  • Side-lying leg lift: three sets of ten repetitions
  • Hip extensions: three sets of ten repetitions
  • Partial hip abduction: three sets of fifteen repetitions
woman squatting on gray day

Leg exercises

  • Sumo squats: three sets of twenty repetitions
  • Deadlift: with the bar in front of your pelvis, lower your back until it’s perpendicular to the floor. Your legs should stay straight (three sets of fifteen repetitions).
  • Barbell lunges: four sets of ten repetitions for each leg
  • Side-lying leg extension: while lying down on your side, lift the leg that’s on the floor (in front of the one that’s free). Use your forearms and elbows to support yourself.

In conclusion, to reduce cellulite, it’s important to exercise to strengthen the muscles in your glutes and thighs. Furthermore, you should also follow a balanced diet.

You can also take cold showers to help the affected areas. However, there still isn’t a way to get rid of it completely.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.