Cottage cheese should only be a reference for the actual food, because no woman should ever have to worry about her thighs looking like a dimpled, lumpy food. Unfortunately it happens — even to the most avid exercisers and dieters. In fact, 90 percent of women suffer this condition in industrial nations. So, let’s first look at the cause to understand the solution.
According to The Scientific American, cellulite occurs as women approach menopause and their estrogen levels decrease. This usually occurs around ages 25 to 35. As the estrogen decreases, so does your circulation. With less oxygen and nutrients, the collagen production levels decrease and the fat cells increase. When they begin to push through the thinning layer of collagen, they produce the bumpy look known as “cellulite.” However, as a society we have become more sedentary. Cellulite didn’t become a cultural issue, noted in publications, or research topic until the ‘70s and ‘80s.
While the root of the problem is much more complex than a simple active lifestyle (check out “The Cellulite Cure” by osteopathic physician Lionel Bissoon), keeping your circulation at its optimum rate is easier to fix with exercise. Here are five moves from us here at Skinny Mom aimed at tightening the thighs, saddlebags and glutes, effectively getting rid of cellulite.
1. Plie Squat:
Rather than standing with your feet hip width apart and your toes forward, scoot your legs out a little wider and point each toe to the adjacent wall: left toes toward the left wall, right toes toward the right wall. Keep the same posture and technique as a regular squat. But, when you push back up to standing position, squeeze your inner thighs. Try to tuck your butt inwards and give a little pelvic thrust at the top to make sure you are targeting your inner thighs and outer thighs.
Perfect your range of motion with the squishy ball squat. Stand with feet about shoulder-width and hold the ball overhead. Hinge the hips backward and down as the upper body drops with them. Bring the ball down and in front of you at shoulder level. Even though you’re focusing on the ball in front of you, make sure the knees stay behind the toes and the chest is lifted. Exhale and push out of the squat to standing and lift the ball overhead again.
3. Mountain Climber:
This is a combination move. Start in a standing position. Bend down while placing your hands on the ground and kick your legs out. You should be in a plank position now. Kick your right leg up as close to your right hand as you can; this should feel like a very deep lunge. Pull that leg back and repeat on the left side. Then swing your right knee out to the side and tuck it on the outside of your shoulder. This is like a spiderman push up without the push up part. After each move has been done once on each side, jump or tuck your knees back in and stand up, returning to the start position.
4. Side Leg Lift with a Resistance Band:
Grab a resistance band and lay down on your right side with your legs straight. Wrap the band around your ankles. Lie on your right side with your legs straight, your left leg on top of your right. Use your right forearm as a kickstand, holding your upper body above the floor. Keeping your legs straight, raise your right leg as high as you can. Focus on keeping your knee straight. Lower your leg back to the starting position. Lift as many times as you can on this side for 30 seconds. Switch to your left side and complete as many side leg raises with band as possible for 30 seconds.
Yoga Postures for improving the appearance of Cellulite
1. Standing forward bend
Stand with feet hip-distance apart. Hinge forward at the hips, keeping a slight bend in your knees. Lay your chest on your upper thighs as you let your head fall toward the ground. Engage quadriceps muscles and slowly straighten legs, making sure your knees don’t lock and your hips stay over the center of your feet. Hold for 5–8 slow, deep breaths.
2. Chair pose
Stand with feet together, big toes touching, and ankles slightly apart. Bend at the knees, sitting hips back (as if into a chair) and lifting your chest up to the sky. At the same time, reach your arms up by your ears and lengthen through the fingertips, keeping shoulders relaxed and ab muscles held in.
Sit back as far as you can; aim to make up to a 90-degree angle with your legs (a shallower angle is fine—go as far as is comfortable) while keeping your back from rounding and knees from going past your toes. Hold for 5–8 breaths before standing up; repeat 3 more times.
3. Eagle pose
Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your right arm under your left and back over top; press your palms together.
Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and a bit forward at the waist. Hold for 5 breaths, then repeat with arms and legs reversed.
Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot’s toes on the ground for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.
4. Warrior III
Standing with your feet together, point left toe behind you, tipping weight forward onto right leg. Continue to lift your left leg and drop head and torso until you are in a straight horizontal line from head to toe; keep hands at sides. Make sure your left thigh, hip, and toes (pointed or flexed) stay facing downward; imagine balancing a tea cup on your lower back. Keep right kneecap lifted (not locked) and balance centered midfoot. Hold for 5 breaths, slowly return to standing, then switch legs and repeat.
Make it easier: If balancing on one leg is a challenge, reach your arms out to the side like airplane wings to help you keep your balance. Or, hang on to the back of a chair or reach out and touch a wall. The important thing is to keep your back flat and your body in a straight line.
5. High lunge with a twist
Standing with feet together, press hands into prayer position at center of chest. Tighten abs and lunge left foot back so right knee is directly above right ankle. Hinge chest forward as you twist, from the waist, to the right.
Rest left elbow just outside right knee, keeping hips level and facing forward. Look up past right elbow; hold for 5–8 breaths. Bring torso back to center, lift chest, and return to standing; repeat with legs reversed.
Make it easier: Keep your back knee on the floor if you’re wobbling around too much during the twist.
6. Cow face pose
Start on your hands and knees, and slide your right leg back to cross over your left leg, squeezing high at the inner thighs. Open your feet out to the sides of your hips, and sit back between your heels. You will feel a great release in your hips and butt and a gentle stretching of the thighs. Hold this posture for as long as you like, at least 8–10 breaths, then switch legs and repeat.
Make it easier: Place some padding or a yoga block under your butt if you’re very tight in the hips or have knee problems. You can also come into this pose from a seated position with legs out in front; just be sure to cross your legs high enough at the upper thighs.
7. Bridge pose
Lie on your back with knees bent and feet flat on a mat, hip-distance apart. Press down into your feet, and lift your hips and butt off the ground. Push your shoulders down away from your ears and interlace hands under your hips, pressing fists into mat. Tighten hamstring, butt, and core muscles, and hold for 5–8 breaths. Lower slowly to the ground, then repeat 2 more times.
8. Supported shoulder stand
Lie on a mat with a folded blanket under shoulders so neck and head are 1–2 inches lower than shoulders. Pushing palms against mat, bend knees. Lift feet, butt, and lower back off mat and reach legs overhead, aiming toes toward the ground behind you.
Bend elbows and place palms against lower back for support as you lift legs and reach feet toward ceiling. Hold for 30 seconds, working up to 5 minutes.
Make it easier: Snuggle your back and butt up to a wall, then twist around so legs are straight up the wall while you lie back on the ground. (Your butt should still be tight up against where the wall meets the ground.) Press your thighs into the wall as you keep your feet parallel and slightly flexed; hold for 5 minutes.
If you would like to speak to an Ayurvedic Doctor about your health conditions, you may schedule your appointment with Dr. Sashina here.
Original Post : https://www.huffingtonpost.com/brooke-griffin/5-exercises-to-combat-cel_b_10457234.html & http://www.health.com/health/gallery/0,,20307303,00.html#skin-smoothing-yoga-moves-0