Sick of orange peel skin? So are we! That's why we've packed effective exercises into our anti-cellulite workout plan.
Every year the same game: New creams, devices, brushes, peelings flood the market.
They are supposed to help us get rid of orange peel skin.
But what is now actually really anti-cellulite suitable? And what is just an empty promise?
Table of contents
What is really suitable anti-cellulite and what is not
So much up front: the fact is that no single cream in the world and no expensive gadget can make cellulite disappear.
And women in Europe spend countless millions of euros on creams, special pantyhose, bath additives, lotions, exotic dietary supplements and much more to finally find the number 1 Anti Cellulite find funds. Rarely is this money really invested wisely.
In Germany alone, 60 million euros are generated annually by the beauty industry.
What body fat percentage is optimal?
Creams, bath additives and Co care for your skin, you can give them great credit. But very few of these products are suitable for anti-cellulite.
However, they do not reach the origin and therefore the reason for the dimples on the thighs, say dermatologists.
Many women go under the knife. They have the excess pounds sucked off. And then there are cold therapies, heat therapies, methods with laser beams and others.
The problem with all the very expensive anti-cellulite treatments: It looks better in the short term (not always but often), but it doesn't last long.
The secret to getting rid of elbows once and for all!
The most important thing you need to keep in mind with cellulite is that first of all you need to get rid of a few kilos. But at the same time you must Muscle mass build up. Because even thin women can be affected by orange peel skin.
Abstract: The only thing that is really anti-cellulite in the long term is exercise and proper nutrition in combination with massages and alternating showers.
The success of your cellulite treatment depends on how you get rid of the weight. Many crash diets can promote and aggravate cellulite.
The elasticity of your skin can deteriorate due to the unbalanced diet. And that brings the unpopular fat pads even more to the fore.
Tip: The Celulite massager From Beurer
In addition to exercises, you should target several areas for moderate to severe cellulite. Also a Celulite massager can help you in the fight against orange peel skin.
Breuer's device is the only one that scored very well in the ETM test. How does it work?
With the vibrations you accelerate the breakdown of fat molecules in the cells. The cellulite is loosened and broken down.
The battery life is 10 hours and you get three years manufacturer warranty. The wand is waterproof and can even be used in the shower.
Be quick! The Breuer vibrating rod is currently on sale!
The best exercises against cellulite
This training plan is scientifically proven. If you stick to it, you'll get a tight butt and slim legs.
The exercise plan helps to reduce cellulite. Exercises like running or fast walking burn fat. Exercises like squats, lunges and more provide muscle building.
Did you know that changing your diet can be so easy?
High Intensity Interval Training burns fat even 19 hours after the workout. These anti-cellulite exercises increase your basal metabolic rate.
Your Anti Cellulite Plan at a glance
Part 1: Sweat away the cellulite (5x per week)
At the beginning it is called: Burn fat. With two cardio workouts: High Intensity Interval Training and a more leisurely workout.
| High Intensity Workout: 3x per week | Moderate workout: 2x per week | ||||
| Week | Fast walking | Interval run | Number of intervals | Total workout (incl. 5 min warm-up, 5 min cool-down) | Walking, swimming or cycling |
| 1 | 2 minutes | 1 minute | 10 | 40 minutes | 40 minutes |
| 2 | 1 minute | 1 minute | 15 | 40 minutes | 40 minutes |
| 3 | 1 minute | 2 minutes | 10 | 40 minutes | 40 minutes |
| 4 | 1 minute | 4 minutes | 7 | 45 minutes | 40 minutes |
| 5 | 1 minute | 6 minutes | 5 | 45 minutes | 40 minutes |
| 6 | 1 minute | 7 minutes | 4 | 42 minutes | 40 minutes |
| 7 | 1 minute | 8 minutes | 4 | 46 minutes | 40 minutes |
| 8 | 1 minute | 9 minutes | 3 | 40 minutes | 40 minutes |
Part 2: Firm, shape and build muscle
Build muscle mass - with 6 strengthening exercises.
These 7 exercises will tone your butt and legs - the most common places for cellulite. To prevent injuries, you should first warm up for 5 minutes and stretch. Or do a little round of cardio (running, fast walking, cycling, etc.) beforehand.
Bridge - butt up for the crack butt
- Place your arms parallel to your body. The palms of your hands point downward. Stand with your legs bent.
- Raise your pelvis so that your body forms a straight line.
- Tighten your abdomen, buttocks and thighs.
- Make sure your back is fully extended.
- Raise and lower the pelvis under tension.
Do you already know these strengthening exercises for the living room?
Squats as an anti-cellulite exercise
Squats are the number 1 exercise for the butt and thighs. You can really build up a lot of muscle with them.
- You start in an upright and about hip-width stance.
- Now lower the buttocks until they are level with the knees. The knees should not protrude above the tips of the toes.
- You can hold your hands in front of your body or swing them to the side, whichever is easier for you.
As a beginner, do at least 20 squats. If you're an advanced user, you can probably do 30.
Lunges - the classic for trained legs
With the lunge you train your butt, your legs and your balance at the same time. You can build muscles in a very targeted way.
- Stand hip-width apart and upright. Place your arms on your hips.
- Take a step backwards and lower the buttocks.
- Return to starting position and change the leg.
- You do that for a minute.
Squat with jump
With squats you declare war on orange peel skin.
The jump pushes your heart rate up and gets your metabolism going.
- You start with a normal squat. When your butt is at the level of your knees, you gain momentum and make a jump in the air.
- Stretch your arms and jump as far as you can.
With the leg lifter against cellulite
The leg lifter is my absolute favorite. :)
- You go into the quadruped stance.
- Bend your arms. Now lift your left leg off the floor. In this position, lift it as high as you can.
- Lower it again. And before you touch the training mat with your knee, lift your leg again.
- Do 10 repetitions per leg and three passes.
Do you already know the 30 Day Belly Challenge?
The fire hydrant kick
A true all-rounder is this exercise against cellulite. There are hardly any exercises with which you can train the buttocks as specifically as with this one.
- Get into the quadruped stance. Place your palms at shoulder height.
- Now lift the left leg sideways. Until the knee is at the level of the hip.
- And lower again. Per leg 10 repetitions and three passes.
Sitting on the wall as an anti-cellulite exercise
The absolute classic for building muscle on the thighs. Especially good for beginners!
- Lean back against the wall.
- Lower the buttocks until the legs form a right angle.
- You can rest your arms on your thighs or simply let them hang at your sides.
- Hold this position for at least 1 minute.
Why orange peel skin develops in the first place
Now hold on: 85 percent of all women over the age of 20 have cellulite.
The dear men have it good. They are genetically immune to cellulite. They have a much lower body fat percentage than women. And in addition, male skin has a different structure than female skin. Our epidermis is thinner, the underlying dermis more flexible.
Tighten your connective tissue with these 8 tips!
In the subcutaneous tissue we have more and larger fat cells. These cells are grouped in chambers. They can increase in size up to ten times. During pregnancy, they form food reserves.
The fine strands of our connective tissue run perpendicular to the skin surface and almost parallel. They are therefore very stretchable and easily yield to the pressure of the fat chambers.
The larger the fat cells, the more dimples on the skin surface.
As if that weren't enough, the hormone estrogen is also involved in the spectacle. It makes us put on fat on our thighs, hips, buttocks and belly.
But this much should be said: cellulite is harmless. It just doesn't look very nice.
Your XXL guide for muscle building as a woman!
The dear genes provide for orange peel skin
And now for some sobering news: if your mom, aunt, and grandma have cellulite, you're more likely to get it too.
Even women who are slim can get orange peel skin. Namely, when their connective tissue is very pliable. This is a weakness that we usually inherit. No matter how expensive anti-cellulite cream can help.
But do not worry: you are not at the mercy of orange peel skin! There are risk factors that can cause cellulite. One of them is overweight and lack of exercise.
Once orange peel skin has formed, it can affect the skin's metabolism. Blood and tissue fluid (lymph) can no longer drain as well in the connective tissue.
What promotes cellulite
- Overweight and lack of exercise
- Smoking - yes, even e-cigarettes!
- Too much coffee
- Alcohol
The stimulants (cigarettes, coffee and alcohol) constrict the vessels, which can promote cellulite.
Lose weight without dieting - this is how it works!
What is the key to anti-cellulite success
In short: lose weight + build muscle
The only thing that can really serve as a long-term anti-cellulite tactic is exercise and diet. You have to watch your weight. The smaller the fat pads are, the less you see them.
But that does not mean crash diet and fast kilos down hunger. Because that leads guaranteed to even more orange peel skin.
We need to build muscle and lose fat.
Your Anti Cellulite Strategy
- Healthy diet
- and sports
Nutrition is 75% of your anti-cellulite success. If you exercise very hard but continue to eat unhealthy, you will not notice any changes.
Diet and exercise help us build muscle and lose weight. A rule of thumb in nutrition is: healthy, balanced and not too high in calories.
Have a look at our contribution: Muscle building and slimming here you will find a lot of useful information.
In the study "No More Cellulite" this tactic was used on 115 women. All of them confirmed that their problem areas were better at the end of the 8 weeks.
Bye bye yoyo effect: Never gain weight uncontrollably again!
An ultrasound scan also showed that they have built muscle and gotten rid of fat in the affected areas.
And now it's your turn :) This training plan against cellulite is based on the study "No More Cellulite".
It gets the fat burning going, builds muscle mass and lets kilos slowly fall. Yes, I know - applying a cream is much easier and less exhausting. But it is also much less effective.
With a Training plan it's easier to work on problem areas. Annoying cellulite torments not only you, but countless women. The excess fat pads appear mainly on the thighs, buttocks, arms and also on the abdomen.
We can gladly do without those unsightly dimples. So we got to work and created the anti-cellulite workout plan full of Exercises against orange peel developed :)
By the way: If you're on the pill, you are much more likely to get orange peel skin. This is because the birth control pill makes it very difficult for our body to build muscle mass.
Our conclusion
Fighting cellulite does not happen overnight. You have to persevere and think long-term. Don't get discouraged! The most important thing is to switch to a healthy diet and exercise a lot.
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