Getting rid of cellulite
MOST women desire firm, smooth, glowing skin, but unfortunately, many of us instead battle with skin that has an orange-peel effect, or what is called cellulite.
Cellulite occurs when connective fibres underneath the skin become loose and their elasticity gets weak.
Cellulite is much more common in women than in men, mainly because women’s fat is distributed in the thighs, hips and buttocks, which are common areas for cellulite.
Skin specialist Dr Neil Persadsingh said the actual causes of cellulite are unknown; but it is suggested that ageing, when the skin loses some of its elasticity, genetic disposition, an inactive lifestyle and pregnancy may be reasons for the skin to appear that way. Hormones also have a lot to do with the appearance of cellulite, as the older women become their bodies produce less oestrogen, which can mean poorer circulation, leading to a decrease in new collagen production and the breakdown of older connective tissues.
Personal trainer at Eden Gardens Wellness Resort and Spa Rohan Gordon said there is no cure or quick fix for cellulite, but exercises carried out on a day-to-day basis, in many cases, reduce the visibility of cellulite and improve the appearance.
“Exercises like stretching, strengthening exercises and cardiovascular exercises overall help to burn away excess fat. Firming and toning your muscles will in turn tighten the skin, giving the body a smoother look, making cellulite appear to be less,” he said.
These exercises include:
1.Wide-legged forward fold
According to Gordon, the wide-legged forward fold primarily stretches your lower back and your hamstrings, strengthening the area and in turn burning fat from it. He explained that your hamstring muscles run into your lower back, so when one area is tight it can affect the other. In order to execute this move, Gordon said: “Stand with your feet pointing forward and step your right leg out to the side about three feet. Bend forward at your hips and bring your torso down toward your thighs. Place your hands on the floor between your legs. If you cannot reach the floor, place them on a prop, such as a yoga block. Hold for 30 to 60 seconds.”
2.Front thigh stretch
Gordon said your quadriceps are located in the front of your thighs and when they are tight they can pull on your hips and also help to keep the skin there tight. “To stretch your quads, stand about a foot from a wall and place your left hand on the wall for stability. Reach behind you and take your right foot in your right hand and bring the foot in toward your buttocks. Hold for 20 to 30 seconds and repeat on the left side.”
3.Quadriceps exercises
According to Gordon, barbell or dumbbell squats, front squats, split squats, lunges, step-ups, leg presses, machine or hack squats and leg extensions are all compound quad strengthening exercises that target a significant portion of the lower body or posterior chain, strengthening the area and burning the fat there.
4. Hamstring exercises
Gordon explained that these include barbell or dumbbell Romanian, straight leg or Sumo deadlifts, glute-ham raises, hyper extensions, cable pull-through, good mornings and leg curls. Like quadriceps exercises, he said compound hamstring exercises also target a significant portion of the lower body or posterior chain.
5. Cardio exercises
“Running, skipping, swimming, cycling, walking and dancing are all forms of cardiovascular exercises that help to burn off excess fat from the body,” Gordon said.
The personal trainer added that along with the exercises, a proper diet is essential so that the time spent exercising is not in vain.
–Kimberley Hibbert
