Random fact: undergoing liposuction can increase the size of your breasts. Really. According to a study in dermatological surgery, 43% of participating women experienced breast expansion after liposuction. Later, thirty percent of these girls had to go to Nordstrom’s and start buying bras one cup size larger.
But if the likelihood of your breasts suddenly swelling no longer makes liposuction appealing to you, and you’re completely convinced that exercising only makes cellulite spread faster, at least consider that you may have been doing the wrong exercises to paralyze that jelly. in your butt
Let me explain. A few months ago, I met a sports medicine trainer who works with professional model and Olympia competitor Monica Brant. Gasp! Amazed to find someone who knew firsthand about Brant’s fitness regimen, I begged to know, “How the hell does he have such big legs?”
Well, instead of directly answering my question, the doctor gave a speech about how most people exercise completely wrong, using the wrong weights and never getting the results they want. Napping… Finally, after hearing about fitness mistakes, we get to the heart of why most women struggle with cellulite: they target the wrong muscles. Say oh! Thank God for advances in physical conditioning.
As the doctor sees it, in the gym, women focus too much on working the front leg muscles while neglecting the back muscles that burn cellulite. Still, most women’s thighs are relatively large because we use them for walking and closing car doors when our hands are full of shopping bags. The thigh is also exercised during forward exercises, such as biking and running, to get to work on time.
But if you want to wake up your rear in elite cellulite-fighting mode, you need to focus on developing the muscles in the back of your leg called the hamstrings, and the muscles in your buttocks as well.
Here are three exercises that will help you do just that:
1. Hamstring Curl
The hamstring curl plumps out your hamstrings to add sexier curves to your profile.
Most gyms have standing or lying hamstring machines. (While generic hamstring curl guidelines are followed, use the manufacturer’s instructions for your gym machine.)
Start with an easy weight, like 10 pounds, to get a feel for how to use your hamstrings. As you use your hamstrings to lift the weight to the top of the movement, really squeeze your back leg muscles to intensify the movement and encourage new muscle growth. Then return your leg to the starting position and repeat the movement 10-12 times.
For this exercise to be effective, use a weight that is heavy enough to allow you to perform 10-12 correct, full, and muscle-strenuous hamstring curls. Do three sets of this exercise twice a week.
2. The door squat
If you’d rather ditch the gym, you can still do glute exercises during Dr. Phil episodes by doing the “door squat.”
To do the door squat, open a door at a 45-degree angle from the wall. Now stand, legs shoulder-width apart, about six inches from the edge of the door facing the side of the door and toward both doorknobs. Next, grab a doorknob with each of your hands.
Now, to start this cellulite-burning move, bend your knees and lower your legs until your hamstrings are parallel to the floor. Pause and squeeze your hamstrings and glutes. Now lift yourself up again by squeezing your hamstrings and gluteal muscles. Repeat the door squat 15-20 times. Do three sets of this exercise twice a week.
The key to knowing whether or not you’re doing this exercise right is that you should feel the muscles in your back legs and glutes doing the work. You should have absolutely little to no stress on your knees because, again, your butt is doing all the work, not your thighs or knees.
3. Up the hill
Once Dr. Phil is done, head out and look for some hills. Walking uphill forces your hamstrings and glutes to work to push you up against the force of gravity. Even though walking flat trails is great exercise, hills and inclines put so much stress on your workout that you should feel a tingle in your rear as you climb those hills.
If you frequent the gym, simply use the incline feature on the treadmill to turn your brisk walk into a cellulite spit. Aim for at least a 30-60% incline on the treadmill to optimally engage your hamstrings and glutes. This will accentuate the leg muscles and erase fat butt syndrome.
Ahhhh, at the end of the day, doesn’t it feel empowering to shake off cellulite instead of letting cellulite shake you off?
Font:
Finzi E. Liposuction-induced breast augmentation. dermatological surgery, September 2003; vol 29, no 9, pp 928-930.
