Most women of different ages and body types find cellulite on the skin of their thighs and buttocks. Much less often, orange peel appears on the front surface of the thighs, since the muscles in this area are in constant tone, and the layer of subcutaneous fat is much thinner.
In order to reduce swelling, improve microcirculation of blood and lymph, and tighten the skin of the thighs, a whole range of procedures is used, including massage, exercise and wraps.
Causes
The development of cellulite on the thighs and other parts of the body is influenced by the following factors:
- overweight;
- lack of physical activity;
- changes in hormonal levels, including during puberty and pregnancy;
- heredity;
- bad habits;
- wearing tight clothes and underwear that compress the skin of the thighs;
- deficiency of nutrients that occurs with a poor diet;
- passion for fast food;
- age-related changes.
Read more about the causes of cellulite in this article.
Exercises for cellulite on the front thigh
The training program aimed at eliminating the orange peel on the front of the thigh includes several exercises that will take 20-25 minutes to complete. Such training can be done at home 3-4 times a week, giving the muscles a day of rest.
If you regularly visit the gym, performing exercises on machines, this will work out all the quadriceps bundles even more effectively and reduce fat deposits on the hips. And an active lifestyle in general helps you burn more calories.
Lying leg raise
Lie on the floor, arms along your body, lower back pressed tightly to the surface and does not create a bend. Lift with one leg, without bending your knee, while pulling your toe towards you.
Attention! Do the exercises at a slow pace, lifting your leg in three stages and fixing your body in this position for 2-3 seconds.
Lower your leg also gradually, stopping at different distances from the floor. When warmth and even a burning sensation spreads through the muscles of the front of the thighs, move on to the second leg. To work the outer thigh, perform side raises.
Extension in the simulator
Exercise technique:
- Sit on the machine, lean your lower back on the back. Place your feet behind the roller and hold the side handles with your hands.
- Extend your legs at the knee joint, lifting the weight roller as you exhale. At the top point, the leg is straightened parallel to the floor and fixed for two seconds.
- Smoothly lower your legs as you inhale. The lowest point of fixation when the knee joint is bent at 90 degrees.
Approaches to elevated support
This exercise works not only the quadriceps femoris, but also the gluteal muscles. To perform this you will need something elevated; at home it could be a stable stool, a wooden box, or a pouf with a hard surface.
- Stand facing an elevated support and place one foot on a box (stool or bench).
- Move your center of gravity to the heel of your supported leg, take a deep breath, and stretch your arms forward.
- As you exhale, step up onto a hill, while the second leg is pulled up to the first, but does not stand on the plane of support, but hangs in the air. At the same time, the arms are pulled towards the body. Keep your back straight.
- Repeat the exercises 15-20 times, 3 sets on each leg.
Bulgarian lunges
To perform this exercise, you will need a chair or other elevated platform to support your leg. For beginners, it is better to lunge without weights and only pick up dumbbells after gaining experience.
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- Stand with your back to a bench or chair.
- Take a big step with one foot.
- Throw the leg that remains behind the body onto an elevation so that it comes into contact with the surface of the bench with the top side of the foot.
- To maintain balance, hold your hands in front of you, holding your elbows with your palms.
- Do squats without extending your supporting leg and without letting your knee go beyond your toes. When performing squats correctly, the thigh at the bottom point is parallel to the floor, and the bend angle at the knee joint is 90 degrees.
- When lifting the body, do not straighten the supporting leg at the knee; it should always be half bent.
Watch video instructions on how to perform Bulgarian lunges.
Squats with dumbbells
Squats are one of the main thigh exercises in a cellulite elimination program. When performed correctly, the load falls on the anterior muscles of the thigh, while the posterior and gluteal muscles are also involved. Focus on your heels and the outside of your feet. When the center of gravity shifts to the toes, balance is lost, and the maximum load falls on the knee joints.
The total weight of dumbbells should not exceed 8 kg; if you do not have such equipment, use plastic bottles filled with water or sand as weights.
Technique:
- Place your feet shoulder-width apart and place dumbbells on the floor opposite your toes. For better support, the feet are turned 45 degrees.
- Do the first squat without dumbbells, while moving your pelvis back. It is important to ensure that your knees do not go beyond your toes, as this will not make the exercise effective.
- As you inhale, perform a squat. Take dumbbells in your hands, they should be lowered down and located along the body in the form of weights. There is no need to strain your arm muscles, swing or move them to the sides.
- As you exhale, lift your body to the starting position, knees bent, pull your pelvis towards your lower back. Hands with dumbbells are located along the body.
- Repeat 10-15 squats or the number that you are capable of with weak physical fitness. Over time, you can increase the load by doing 2-3 sets of exercises with breaks per minute.
The depth of the squat determines which muscles will be used. The lower you squat, the more your buttocks swing, and a shallow squat mainly works the anterior fascicles of the thigh muscles.
Watch a video with effective exercises for losing weight and eliminating cellulite on the thighs.
Features of losing weight in the hips
You can remove extra pounds and avoid obesity in the future by taking an integrated approach to the problem.
It includes: low-calorie nutrition, body wraps, massages and exercise. At home, any woman can avoid the accumulation of excess calories by choosing the right exercises, choosing a diet and regularly doing light massage in problem areas. With proper nutritional adjustments, internal fat will be burned during physical activity, rather than calories obtained from food.
By choosing a set of exercises, you can adjust the volume of your hips
It should be noted that it is impossible to remove excess fat only on the thighs without affecting other parts of the body. In the process of reducing the volume of the hips, the rest of the body will lose weight and the overall weight will decrease. By taking an integrated approach to solving this problem, you can also remove fat from the arms, sides and abdomen, as well as from other parts of the body. You should not expect instant results; they will definitely appear, but they will take at least 3 weeks.
Homemade masks
Cellulite on the front of the thigh is accompanied by sagging skin and swelling. Wraps eliminate stagnant fluid, nourish the skin and improve its turgor. It’s easy to prepare such products: all the ingredients are available, they can be found in the kitchen, purchased at a store or pharmacy.
Mustard and olive oil
Mustard has a warming effect and accelerates metabolic processes in tissues, and olive oil moisturizes and nourishes the skin. To prepare the mask, mix 2 tbsp. l. components. If your skin is sensitive, replace one spoon of mustard powder with cinnamon.
Attention! Apply the prepared mixture to the skin of the thighs, avoiding the groin area.
Wrap yourself in cling film and a towel for the best sauna effect. Leave the mask on for 20 minutes, while it is advisable to lie on the sofa and not move. You need to wash off the mixture using a shower, from top to bottom. If your skin is red, you can lubricate it with a moisturizing or firming body lotion.
To get a visible result in reducing cellulite in the quadriceps area, carry out such procedures once every two days for a month.
Black clay wrap
To eliminate cellulite from the front thighs, cosmetologists recommend black clay. This natural product tightens the skin, removes excess fluid along with toxins and prevents lymph stagnation. In addition, a black clay mask relieves inflammation and normalizes blood circulation, which is important for the third stage of cellulite.
To prepare the mask, dilute the powdered clay with warm water to obtain the consistency of sour cream. Add a couple drops of geranium, orange or grapefruit essential oil.
The mask should be applied to previously cleansed and warmed skin of the thighs. The product is distributed over the entire surface of the thighs, after which these areas are covered with film and insulated with a bath towel. The procedure takes 30 minutes; this period of time is best spent lying down.
Honey and coffee
In combination with coffee, honey tones the skin, nourishes it with nutrients, and removes excess water and toxins.
To prepare the mask, you need to brew 2 tbsp. natural ground coffee and let the drink brew. Pour the liquid into a separate cup, and mix the coffee grounds with 2 tbsp. liquid honey. You can add a couple of drops of orange essential oil to the mixture, which has a pronounced anti-cellulite effect.
Apply the mask in a circular motion with little effort. Insoluble coffee grains have a scrubbing effect on the top layer of skin, gently removing dead skin flakes.
On a note! To get the maximum benefit from the procedure, simultaneously with applying the mask, you can massage the front thigh area using patting movements.
Once the skin is warmed and coated with the coffee and honey mixture, wrap your thighs in cling film and leave the mask on for 30 minutes. When washing off the product, use a contrast shower.
Honey is a strong allergen; before applying the mask, check the skin’s reaction to this product by applying a small amount of the composition to the crook of your elbow.
4) Squat on one leg.
Technique:
- Stand up straight and place your feet shoulder-width apart. Shift your body weight to your supporting leg and lift your other leg slightly off the floor.
Stretch your arms forward for balance. Slowly squat down on your supporting leg while simultaneously lifting your other leg straight forward.
- Your pelvis should be pulled back, not tucked forward. The body leans forward for balance. Keep your back straight.
- The second (non-working) leg should be absolutely straight and should rise at the same time as you go down.
Lower yourself to the bottom of the movement - the hamstrings are pressed against the calf muscle. The knee of the supporting leg will go beyond the toe.
- Tighten the muscles of your thighs and buttocks as much as possible and forcefully, but without jerking, push off the floor with the heel of your supporting leg.
Raise your pelvis and straighten your knee. Place your non-working leg next to your supporting leg.
How to remove cellulite with massage
For better blood circulation and elasticity of the skin with cellulite, use the following types of massage:
- honey;
- can;
- using a contrast shower;
- using a roller massager;
- rubbing the dry surface of the thighs with a massage brush.
Caution: the inguinal artery passes through the anterior surface of the thigh, which protrudes outward with varicose veins.
It is important! Make all movements without pressure, from bottom to top - in the direction of lymph flow, and if you are prone to varicose veins, abandon the procedure altogether.
Important conditions for effectiveness
Getting rid of cellulite is not easy, but if the following conditions are met, it is possible:
- Review your diet by starting to follow a balanced diet taking into account the daily amount of calories, give up fatty foods, and reduce your salt and sugar intake.
- Drink green tea, herbal teas and just clean water.
- Walk, climb stairs, swim in ponds.
- Do exercises and beauty treatments with masks and massage regularly.
- The fight against cellulite is an excellent reason to get rid of the bad habit of smoking.
Exercises to reduce hip size
Exercises that allow you to remove fat from your thighs can be different.
The main condition is the feeling of the leg muscles when performing. The most effective exercises are: - Lying on your back, you need to press your legs close to your buttocks. Straighten one leg at an angle to the floor as high as possible. On the second leg, raise the hip part 10-20 times.
How to get rid of “ears on the thighs” in 2 weeks - Lying on your side, you should raise your upper leg higher, placing it in the same plane with the body. She must be kept in this state for as long as possible. 5 best exercises for hips - Place a low bench or a stack of thick books. We stand on it with our feet one by one, for 5-10 minutes on each one.
