Random fact: having liposuction can increase the size of your breasts. Seriously. According to a study in Dermatological surgery43% 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 possibility of sudden breast swelling doesn’t make liposuction any more tempting for you, and you’re completely convinced that exercise only makes cellulite spread faster, at least keep in mind that you may have been doing the wrong exercises to paralyze that jelly. on your butt.
Let me explain. A few months ago, I met a sports medicine coach who was working with professional model and Olympia competitor Monica Brant. Gasp! Amazed to find someone who knew Brant’s exercise regimen first-hand, I begged him to know, “How the hell does he have such great legs?”
Well, instead of directly answering my question, the doctor gave a speech about how most people exercise the wrong way, use the wrong weights, and never get the results they want. Sleep … Finally, after hearing about physical issues, we get to the core of why most women have trouble with cellulite – they target the wrong muscles. Say ah! Thank goodness for the advancements in fitness.
As the doctor sees it, in the gym, women focus too much on working the muscles of the front legs while neglecting the cellulite that burns the back muscles. Still, most women’s thighs are relatively large because we use them to walk around and close car doors when our hands are full of shopping bags. The thigh is also exercised during forward motion exercises like cycling and running to get to work on time.
But if you want to wake up your butt to elite cellulite fighting mode, you need to focus on developing the muscles in the back of your leg called hamstrings, and also the muscles of the buttocks.
Here are three exercises that will help you do just that:
1. Hamstring curl
The hamstring curl fills in your hamstrings to add sexier curves to your profile.
Most gyms have machines for standing or lying hamstrings. (While the generic hamstring flexion guidelines are followed, use the manufacturer’s instructions for your gym machine.)
Start with an easy weight, like 10 pounds, to familiarize yourself with using your hamstrings. While using your hamstrings to lift the weight to the top of the movement, squeeze your rear leg muscles to intensify the movement and stimulate new muscle growth. Then return your leg to the starting position and repeat the movement 10 to 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 squat door
If you’d rather ditch the gym, you can still do glute exercises during Dr. Phil’s episodes doing the “door squat.”
To do the door squat, open a door at a 45-degree angle from the wall. Now stand, with your legs shoulder-width apart, about six inches from the edge of the door facing the side of the door and both doorknobs. Next, grasp a doorknob with each of your hands.
Now to begin this cellulite burning movement, 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 glutes. Repeat the door squat 15-20 times. Perform three sets of this exercise twice a week.
The key to knowing whether or not you are doing this exercise correctly is that you should feel the muscles in your back legs and glutes doing the work. You must 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, get out there and look for some hills. Walking uphill forces your hamstrings and buttocks to work to push you up against the force of gravity. Even though walking the flat trails is a super workout, the hills and inclines speed up your exercise so much that you should actually feel like your butt is tingling and shedding the fat bulges going up 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 target your hamstrings and glutes. This will accentuate the leg muscles and eliminate the fat glute syndrome.
Ahhhh, at the end of the day, doesn’t it feel enriching to shake off cellulite instead of letting cellulite shake you off?
Finzi E. Liposuction-induced breast augmentation. Dermatological surgery, September 2003; vol 29, no 9, pp. 928-930.