Anti-cellulite massage at home: how to do it correctly, video lessons for beginners

It is quite possible to give yourself an effective anti-cellulite massage at home, the main thing is to familiarize yourself in detail with the rules and technique.

Regular self-massage using various devices will help reduce the signs of orange peel and also prevent the further development of cellulite.

If you decide to do an anti-cellulite massage at home yourself, you should spend up to half an hour a day on the procedure.

Causes of cellulite:

lack of physical activity
smoking
excessive consumption of alcoholic beverages
poor nutrition
hereditary factor
hormonal imbalances
sudden weight gain or loss
thyroid dysfunction
incorrect treatment, excessive medication
frequent stress
varicose veins

Types of massage

So, as mentioned above, there are several techniques for performing self-massage. Let's take a closer look at what each of them is and choose the most convenient one for you.

Massage with spoons

To perform this technique, you need to take two spoons. These can be either specially purchased for massage or regular tablespoons or large salad spoons.

We will need to heat or cool them, it all depends on your preferences and characteristics. Honey is also often used to perform this procedure. It is known for removing toxins.

But be careful and remember that honey provokes allergies.

For each area of the body, you must adhere to the technique and do everything correctly in order to get maximum results.

For thigh . Take a tablespoon and, using circular, pressing movements, treat first the inner and then the outer part of the thigh.
Massage the buttocks with two salad spoons in a circular motion - first from the center to the sides, then from bottom to top.
Using a chilled salad spoon, massage the abdomen in a spiral from the navel.

Anti-cellulite massage: the correct technique to perform at home

A course of procedures for home use consists of 10-15 procedures lasting 30 minutes.

Do not eat food for one to two hours before the procedure at home.
Take a shower, cleanse your skin
Warm up your hands by rubbing one palm against the other for a few seconds.
Apply the cream or gel to the skin of the buttocks and thighs. During the procedure, you can use natural citrus fruit oils
Before starting the session, study the structure of the body's lymphatic system. During the procedure, it is impossible to exert strong influence on the lymph node areas
At the beginning of the independent procedure, use the technique of smooth massage movements - stroking for 2-3 minutes. According to the location of the lymphatic system, movements should be directed from bottom to top

Gradually increasing strength, use the following massage movements:

Patting (light claps on the surface of the treated area)

Kneading (successive gripping, lifting, squeezing, kneading, rolling out muscles)

Pinching (intensive pinching of the skin of the legs and buttocks)

Rubbing (the technique is based on shifting the skin under the hands. Rubbing is similar to kneading, but is more intense and strong)

Vibration (this massage technique can be applied using the fingertips, hand, base of the palms, fist. The vibration technique consists of performing continuous or intermittent oscillatory movements)

Impact technique (chopping with the edge of the palm, one or two at a time)

Be careful with massage movements in the area of the inner thighs. Thin skin and a large accumulation of lymph nodes make this area very sensitive to mechanical stress. Strong pressure can lead to a negative effect from the anti-cellulite procedure, especially at home

At the end of the procedure at home, with a relaxed hand, repeat the stroking technique to relax the body.
Take a shower and rinse off any remaining massage product.
Avoid eating for 2 hours after the procedure at home. This is necessary to achieve a more effective result.

How often and when is the best time to massage?

It is better to do a massage in the morning before breakfast or before bed, but at least two hours after dinner. At this time, the muscles are relaxed, which ensures their effective development with the inclusion of deep layers in the process. The ideal time for a massage procedure is the morning, since its effect will be reinforced by your activity throughout the day.

Anti-cellulite massage is carried out 3-4 times a week, since the subcutaneous layer changes very slowly. You should not conduct sessions every day - procedures with breaks will give more effective results.

Try to massage every other day. The break between sessions should not exceed two days.

The visible effect usually occurs after 6-7 sessions, and the maximum effect can appear over time, even two weeks after completion of the course. To eliminate cellulite, you need at least 15 sessions in one course lasting from 10 minutes to 1 hour, depending on the type of massage. After three months, the course can be repeated.

Anti-cellulite massage of the abdominal area

Do not eat food for one to two hours before starting the home self-care procedure.
Take a shower, cleanse your skin
Warm up your hands by rubbing one palm against the other for a few seconds.
Apply anti-cellulite cream or gel to the abdominal area. You can perform the procedure yourself using special essential oils: juniper, orange, lemon
Take a pose lying on your back with your knees bent. For comfort, place a pillow under your head
At the very beginning of performing a massage technique for cellulite at home, use the technique of smooth massage movements - stroking the abdominal area for 2-3 minutes. Make all movements from bottom to top
Increase the strength and intensity of your movements. Be careful, especially at home! During the massage session, do not put strong pressure on the abdominal area and internal abdominal organs!
Repeat the massage movements for 10-15 minutes, then go back to stroking the abdominal area (1-2 minutes)
Do not get up immediately after finishing your home massage session, rest in a lying position for 2-3 minutes
Remove any remaining massage oil from your abdominal skin

Honey massage for cellulite

Honey has medicinal properties, which have been known since ancient times. It was first used to get rid of cellulite in ancient Tibet.

When interacting with the skin, the substances contained in honey have a warming effect. The dermis is saturated with microelements, toxins are absorbed and removed from the body naturally. The seals located under the skin gradually smooth out, and the skin itself acquires firmness and elasticity.

Honey massage for cellulite has the effect of reflexology, as the skin either rises up, sticking to the palms of the massage therapist, or suddenly breaks away from it. Thanks to this, the deep muscle layers are worked out, and lymphatic outflow increases. The skin is cleansed, cellulite cells are dissolved and removed by the body. In addition, honey massage helps to get rid of extra pounds.

To feel the effect of massage, you need to perform it in courses. One course is 30 days. The interval between massage sessions can be 1-2 days. Cosmetologists warn women that it is better to avoid daily anti-cellulite massage with honey. Each such procedure is stressful for the dermis, after which it needs to rest.

For a honey massage against cellulite, you will need natural honey. It can be linden, floral or any other. The main thing is that there are no foreign additives in it. Old honey is not suitable for massage, and you should not use candied honey either. Its quantity per session depends on the area of the surface being treated. So, for the thighs only 2 teaspoons of honey are enough.

If you wish, you can add a few drops of essential oil to the honey that has an anti-cellulite effect (orange, lemon, grapefruit, tangerine, eucalyptus, juniper, lavender). Proportions: 1 teaspoon of honey to 5 drops of oil.

The oil must be added before the procedure itself, otherwise it will evaporate and the effect will not be achieved. If you intend to use several types of oils, then first mix them and then pour them into honey.

The following combinations have the maximum effect:

Lemon, eucalyptus, lavender;
Lemon, juniper, orange, lavender;
Mint, lavender lemon;
Lemon, orange.

The procedure for performing a honey massage for cellulite is as follows:

Honey is applied to the palms.
Patching movements treat problem areas.
The massage is performed on a small area of the body with a gradual expansion of the treatment area.
The movements of the palm should be consistent: it is pressed firmly to the body, and then sharply torn off. If at first the movement procedures are gentler, then they should become more and more intense.
The correctness of the procedure is indicated by the appearance of a white mass on the skin. This is honey that has soaked it and comes out along with excess liquid.
One area of skin is treated for 10 minutes.
After completing the massage, you need to take a shower and rub your body with a soft washcloth.
The final step is to apply moisturizer.

Most often, women report some pain during the first massage sessions. There may even be bruises on the skin. However, as it acquires firmness and elasticity, such a negative effect will be eliminated.

To prevent bruises from being too large and noticeable, you can prepare the skin in advance. To do this, massage it after a shower a week before the start of the honey massage course. You can also use creams, nourishing lotions, and aromatic oils. A complex of vitamins – E, C, A – helps strengthen the skin.

Anti-cellulite massage of the arms

It is important to start doing a home anti-cellulite procedure the moment you see the first signs of its appearance: loose or sagging skin on the inside of the arm. Timely massage delivers the best effect and helps prevent the appearance of deep cellulite. A properly performed anti-cellulite massage at home will not only improve the condition of the skin, but will also give results in the form of reducing the size of unwanted fat deposits. Time: 10-15 minutes for one hand.

Apply cream or gel to the body for the session
Do light anti-cellulite stroking with one hand (in the direction from the shoulder to the hand) for 2-3 minutes. During a self-massage session, work on the outer and inner parts of the arm
Gradually move to the active rubbing technique
Perform the pinching and patting technique
At the end of the anti-cellulite session, again make several intense movements - stroking
Remove any remaining massage oil from your hands

Preparing for self-massage

Before you begin a home anti-cellulite massage, you should carry out the preparatory procedures correctly.

Preparation allows you to achieve the most positive results and provide an anti-cellulite effect in a short time.

Before you start massaging, you need to take a contrast shower, paying special attention to the hips and abdomen.

Further actions are performed in the following sequence:

Stroking from the knees up. First, perform 3–4 light strokes on the outer sides, and then on the front and inner sides. For each zone, repeat the approach twice.
Moving the roll of fat skin. Gather the skin roll at the knee, then move it along the legs, moving upward. Massage the outer side of the thigh first, then the front and inner. The number of approaches for each zone is two.
“Kneading” problem areas. Grab the fold of skin with your hands, where the largest amount of fat deposits is located, and “knead” like dough.
Rubbing in anti-cellulite cream. Apply a special anti-cellulite cream to warm skin and rub vigorously into the skin using your palms.
Kneading problem areas. The palm should be clenched into a fist, and the knuckles should be drawn upward from the knees. First, the outer side of the thigh is involved, then the front and inner.
Intense spanking. Use your palms to vigorously spank the outer, front and inner thighs.
Gentle stroking. After intense spanking, you need to gently stroke your thighs on all sides.

After such preparation, the skin on the thighs should turn red and the anti-cellulite cream should be completely absorbed.

Then you can proceed directly to home anti-cellulite massage.

Aids

Manual anti-cellulite massage is not the only way to get rid of the appearance of orange peel. At home, manual equipment can be replaced by an equally effective one - a can. Using cups, you need to perform circular movements on the surface of the problem area. Cups can be used independently for an effective massage against cellulite in any area at home and in everyday life: thighs, buttocks, arms, abdomen.

Special roller and vacuum electric devices can facilitate the process of performing a massage session.

If you are not allergic to bee products, use fresh natural honey instead of massage cream or oil. Honey accelerates the effect of removing toxins from the body and has an overall healing effect on the body.

In between performing anti-cellulite massage on your own, to enhance the results at home, it is useful to take medicinal baths using sea salt.

It is convenient to do the procedure using a wooden drainage brush with natural bristles. Be sure to study the structure of the lymphatic system before starting a massage session. The procedure using a brush is performed on dry skin without oils and creams.

Self-massage will give you a good effect at home, but to achieve better results, you can learn from real specialist massage therapists in the courses of our school of masters!

Author of the article:

Practicing: 15 years, Teaching: 8 years

Contraindications

Anti-cellulite massage cannot be performed in the following cases:

with varicose veins, thrombophlebitis, in case of excessive fragility of capillaries due to disruption of the circulatory system;
during pregnancy, breastfeeding, menstruation;
in case of presence of cardiovascular diseases or endocrine system disorders;
in the presence of cracks, cuts, irritations and other damage to the skin, as well as capillary networks;
in the stage of a cold or exacerbation of other diseases;
people suffering from excess weight.

Efficiency

The tangible result of anti-cellulite massage depends on regular and correct implementation of:

Before starting classes , consult your doctor to exclude contraindications.
The occurrence of both bruises and bruises is unacceptable and can significantly slow down the process of breaking down fat cells and improving the circulation of the lymphatic system.
For sensitive skin, a gentle intensity should be used.
The skin must be prepared.
Self-massage should be stopped if there is obvious redness of the skin.
All massage movements should be directed primarily from bottom to top.
Drink enough water.
Adjust your diet.
Incorporate physical activity into your life.
Continue periodically even after achieving results - to maintain shape.

By applying all the recommendations in combination, you can overcome cellulite and improve the condition of your skin.

What is cellulite and “orange peel”

Many people believe that this disease is associated with excess weight. It is a myth. Most often, girls with a slender build face this problem rather than those with curvaceous figures.

Cellulite is a disorder of the structures of subcutaneous fatty tissues caused by impaired blood flow to the tissues. Visually it looks like dimples and irregularities on the surface of the dermis. Due to this, the second name for cellulite is “orange peel”.

From the definition it becomes clear why the stereotype is incorrect. With low weight, metabolic processes deteriorate and the healthy balance of the body decreases. You should carefully monitor what you eat. But even this is not enough. Physical activity is also necessary. From proper and nutritious nutrition, you can gain excess weight if you have a sedentary lifestyle. Everything interacts tightly in the human body. And one cannot work fully and correctly without the other.

Causes of cellulite:

poor nutrition
low amount of water in the body
regular stress
hormonal imbalance
excessive alcohol consumption
sudden weight gain or loss
chronic fatigue
tight clothes
few hours of sleep

The lack of an aesthetic appearance brings moral and physical discomfort to a woman. There are health problems that need to be corrected. If cellulite areas turn blue, this indicates a serious illness that will be difficult to cure. Due to appearance, complexes appear. And this is apathy and the beginning of the development of psycho-emotional disorders.

It is quite easy to detect orange peel in the early stages. Just squeeze the skin. This should be done systematically. And it will be a test of the health of veins and blood vessels. It's great if it's smooth. If there are irregularities, you need to immediately take measures to get rid of them. One of the most common and effective techniques is anti-cellulite massage.

The mechanism of the effect of anti-cellulite massage on the body

The effectiveness of massage is explained by irritation of the subcutaneous fat layer and muscle tissue. The mechanical impact that occurs during training is perceived by nerve receptors and the autonomic nervous system. As a result, mechanical energy is converted into the energy of a nerve impulse. This energy is transmitted through nerve channels to the central nervous system, and through it to the muscles, internal organs, and blood vessels. Under the influence of nerve impulses, a reflex response occurs at the end points. It manifests itself in the form of changes in the functional state of internal organs. The mechanical factor does not play a significant role in the massage process: under its influence, the skin is cleansed, the subcutaneous tissues are stretched, and their elasticity is improved.

Read also…. Types, techniques and benefits of massage for pneumonia in adults and children

When performing an anti-cellulite massage, the skin glands are cleansed and the excretory ducts of the skin are emptied.

This leads to improved blood circulation, metabolism and regeneration. Normalizing the blood circulation process has a beneficial effect on the color and condition of the skin: it becomes elastic, moisturized, and acquires a healthy color. During an anti-cellulite massage, mechanical energy is converted into thermal energy, which increases the skin's resistance to thermal external irritants. And under the influence of heat, the amount of fat in the subcutaneous depots decreases. Due to increased metabolic processes, processed substances are removed from the body, which leads to a decrease in body volume.

Understanding Cellulite

Cellulite is an accumulation of fat cells with swelling and tissue degeneration in certain areas of the body. Most often this occurs in the area of the anterior abdominal wall and lateral abdomen, in the lumbar region and lower back, the outer surface of the thighs, and less often in the area of the elbow, wrist, knee and ankle joints.

At the same time, in the subcutaneous tissue between the fat cells, bridges of collagen fibers of a cellular structure are formed, impairing blood circulation and lymph outflow, and hence the penetration of oxygen and hormones. Metabolic processes are disrupted. All this prevents the breakdown and release of fat, leads to inflammatory processes and the accumulation of excess fluid, and contributes to the formation of scar tissue in the subcutaneous tissue of these areas. Thus, massage for cellulite should not be general, but local and targeted.

Basic techniques of manual massage - TOP 5 methods

Its goal is to increase blood circulation in the capillaries, open additional vessels (“warm up” the tissue), improve the outflow of lymph and the function of the sweat and sebaceous glands.

Average duration of techniques (minutes):

Stroking and light vibration

It is carried out at the beginning and at the end of the session by holding the entire palm or fingertips only over the surface of the skin. You can also perform light vibration movements with your fingertips placed vertically to the surface of the skin. In the buttocks area, you can make circular, zigzag and straight (in the direction of the groin) movements.

It is more convenient to stroke the arms and shins with four fingers bent into a half ring and the thumb pointed to the side. On the shins, during self-massage, this can be done with both hands.

Trituration

It consists of shifting and stretching tissues (without sliding your hands over the skin) using spiral, linear and circular movements of the palms or fingertips. This achieves mechanical movement of fluid, increased lymphatic drainage and blood flow in deeper vessels, and improved oxygen delivery. At the same time, the skin temperature rises by 1-1.5 degrees. The treatment is aimed at reducing tissue swelling and preventing the formation of scars in them.

Squeezing

It is carried out with rhythmic, fast, energetic movements along the muscles, but in such a way that there is no feeling of pain. There are different squeezing options:

Transverse - fingers pressed against each other and slightly bent at the joints; The palm is placed across the massaged area and moves along it.
The edge of the hand is set perpendicular to the surface of the skin also across the area and moves upward.
The base of the palm - the palm is placed in the direction of the muscle fibers and moved upward.

Kneading

It is carried out in two ways:

Pinching by grasping the skin with your fingertips using the palm of your hand. The captured skin is moved with sliding, short, fast, continuous movements. The skin is pulled back with your fingers and slightly compressed for a few seconds. In this case, it is necessary to move to neighboring areas without breaking away from them, as if rolling.
By placing as much skin, subcutaneous tissue and muscle as possible between the palms. The fabrics are “rubbed” between the approaching palms, without lifting the latter from the surface.

Pat

It is carried out by the ribs of the palms, the articular surfaces of the fingers bent into a fist, and the fingertips.

Watch the video about anti-cellulite massage:

Basic massage techniques: squeezing, kneading

Watch a video about several anti-cellulite massage techniques from Anna Kurkurina: