Cottage cheese should only be a reference for the actual food. No woman should ever have to worry about her thighs looking like the dimpled, lumpy food. Unfortunately it happens–even to the most avid exercisers and dieters. In fact, 90% 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, researched on 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 is easier to fix with exercise. Here are 5 moves aimed at tightening the thighs, saddlebags and glutes:
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.
Squats with an Exercise Ball: Place an exercise or stability ball between your legs. It should be off the ground, with its center hitting somewhere around your knee. Keeping your knees behind your toes and the weight in your heels, do a squat. This time however, squeeze your knees inward. Put as much pressure on the ball as you can as you squat down and up. Release a little of the tension when you are in standing position. For an extra challenge, hold the squat and pulse your squeezes.
Booty Bridge: Lie down on your back with your arms comfortably at your sides and your feet tucked under your knees. Push through your heels and thrust your hips upward towards the ceiling. The upper part of your back and shoulder blades should be pressed into the mat or floor. Lower yourself back down and repeat the motion. For an extra degree of difficulty, do the lift on one leg!
Mountain Hiker: 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.
Side Leg Raises with a Resistance Band: Grab a resistance band and place it around your calf. The higher up towards your knee, the harder this move will be. Lift your right leg up and out towards the right wall. Keep your leg straight and just hold it for a moment. Gain your balance and then put the movement into motion. Lower your leg back down. When you raise it again, really push it up and feel the pull of the band. Again, for a challenge, hold your leg up and pulse it upwards for 30 seconds. Repeat on both sides.
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