https___www.indianworkouts.com_cellulite-exercises-for-hips-and-thighs__1.xml
http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
1.1 1.2 1.3 2.1 2.2 2.3 2.4 2.5 3.1 3.2 3.3 4.1 5.1 6.1 7.1 7.2 7.3 7.4 8.1 8.2 8.3 8.4 8.5 9.1 10.1 10.2 10.3 11.1 11.2 11.3 11.4 11.5 12.1 13.1 13.2 13.3 13.4 13.5 13.6 13.7 14.1 15.1 15.2 15.3 15.4 15.5 15.6 15.7 16.1 17.1 17.2 17.3 17.4 17.5 17.6 17.7 18.1 19.1 19.2 19.3 19.4 19.5 19.6 19.7 19.8 19.9 20.1 21.1 21.2 21.3 21.4 21.5 21.6 22.1 23.1 23.2 23.3 23.4 23.5 23.6 23.7 24.1 25.1 25.2 25.3 25.4 25.5 25.6 25.7 26.1 27.1 27.2 27.3 27.4 27.5 27.6 27.7 28.1 29.1 29.2 29.3 30.1 30.2 30.3 30.4 30.5 31.1 32.1 32.2 32.3 33.1 33.2 33.3 33.4 34.1 35.1 35.2 35.3 36.1 36.2 36.3 36.4 37.1 38.1 38.2 38.3 39.1 39.2 39.3 40.1
Don’t we all hate that irregular and dimpled appearance of the thighs and butt and work hard each and every day to hide them by wearing jeans and long skirts even in scorching heat? Well, most women over the age of 45 are affected by cellulite and no matter whatever lotions and creams you use, the stubborn cellulite doesn’t show any sign or melting. But most of us stay away from exercise and strength training that actually makes cellulite disappear. What is cellulite actually? Well, contrary to the common belief, cellulite is not at all trapped toxins or an outcome of poor blood circulation; it is simply body fat that looks different because of its unique way of arrangement. The stands of connective tissues present in the body separate fat cells into sections and connect the fat to the skin. In case of women, these fibers create a honeycomb-like pattern and an increase in fat tend to bulge out and give an uneven and bumpy appearance to the skin. Men have less cellulite compared to women because in case of men the connective tissues form a criss-cross pattern that stops the fat from bulging. Although, cellulite can appear at any age but it gets worse with age because the texture of the skin and tissues change over time. As the skin gets thinner, the cellulite becomes increasingly noticeable. But not need to worry because the right exercise plan that works the lower body from each and every angle can reduce cellulite and make your lower body smoother and firmer. 14 Moves to Get Rid of Stubborn Cellulite Cellulite and weight loss tips for women must include these 14 power-packed exercises that target the muscles of the lower body from each and every angle and helps to replace the lost muscle tissue to give a taut and toned appearance to your lower body. Clockwork Lung The lunge is by far the most effective exercise for cellulite reduction from the lower body. Both walking and stationary lunges work the hamstrings, quads and glutes and evens out the bumpy appearance of the upper thighs. This is a power-packed lunge variation that targets the thighs from all the angles. Stand with your hands resting on your hips and feet placed hip-width apart. Now, take a big step in front with your right foot and lunge down till your right leg is bent 90 degrees and left knee is almost touching the floor. Push back up to the standing position and take a big step to the right with your right foot, bend the right knee and keep the left leg straight and come back to the standing position. Take a substantial step back with your right foot and lower your body till the left leg is bent 90 degrees and the right knee is almost touching the ground and then return to the starting position. Repeat the entire movement by stepping to the front, left and back with your left foot. Do 15 repetitions with each foot. Single-leg Hip Raise This one of the best exercises for cellulite that specifically targets the cellulite deposited in the butt. It tones the hip muscles and smoothes the uneven appearance and dimples on your rear. Lie face up on the floor with your right leg straight and left knee bent. Now, suck in your stomach, squeeze your glutes and raise your hips until your body is aligned from your shoulders to knees. Keep your left leg raised the entire time. Wait for 2 seconds and then return to the starting position and repeat on the other side. Make sure that your torso and hips moves as one unit. It will help to work the glutes in a better way. PliƩ Squat With Alternating Heel Raise This is an interesting squat variation that is the unsurpassed answer to the question of how to reduce thighs fat and stubborn cellulite. This particular exercise targets the hard-to-rich inner thigh fat and burns it successfully. Stand with your feet placed approximately 3 feet apart and toes pointed out. Lower down into a pliƩ squat till your thighs are almost parallel to the floor. Push back up and repeat the same move but raise the right heel as you squat down. Push back up and raise the left heel as you squat down. Do 15 repetitions with alternate heels raised. Reverse Lunge The reverse lunge is an extremely common lunge variation that is included in almost all types of workout sessions to tone the lower body. It is also one of the functional cellulite exercises that fight the stubborn cellulite deposited on the butt. Stand with your feet placed hip-width apart grabbing a pair of dumbbells. Take a big step backward with your right leg and lower to a lunge with you left knee bent at 90 degrees and right knee almost touching the floor. Push back up to the standing position and repeat the same with the other leg. Aim for 15 repetitions with each leg. A reverse lunge can make the muscles work much harder compared to a classic lunge. Alternating Abduction Squats This is one of the beneficial cellulite reduction exercises that works the abductor muscles and helps to reduce cellulite from the entire lower body – the waist, hips and thighs. You need to use a stability ball or Swiss ball for this exercise. If you don’t have a stability ball, then you can also use a bench or stool for this workout. Stand in front or a stool or stability ball, raise your right leg and place your foot on it. Move the ball to the right side and land your feet on the floor placing it shoulder-width apart. Squat down and lower your body till your thighs are parallel to the floor and push back up to the standing position. Repeat the workout using your left leg. Step-up The Step-up is a simple body weight exercise that is often included in the list of the best exercises to lose weight. It works as an amazing cardio exercise that speeds up the heart rate and boost calorie burn from the whole body. It specifically targets the cellulite deposited in the upper thigh region. Stand in front of a stair or low bench and place your left foot on the step. Push your left heel in the step and push your body up till your left leg is straight and you are standing on the step with one leg keeping your right foot raised. Lower your body back till the right foot touches the floor. This makes one repetition. Do 15 repetitions with the left leg and then so the same with your right leg. You can also incorporate a pair of dumbbells into this exercise to make it more effective. Squat With Calf Raise This particular squat variation not only improves your explosive strength but also works the entire lower body – right from the hips to the calves. The powerful stretching and twitching action burns the stubborn cellulite and smoothes the dimpled appearance of the hips and the thighs. Stand with your feet placed hip-width apart and come to a squatting position by keeping your thighs parallel to the floor. Push up to the standing position and lift you your heels shifting your weight onto the balls of your feet. Lower back your heels can come back to the starting position. Target 15 repetitions at one go. Side to Side This is an easy and low-impact exercise for cellulite reduction that works both the legs at the same time. It works the quadriceps, abductors, hamstrings and glutes all at the same time. You can incorporate a pair of dumbbells to this exercise to make it more effective. Stand with your foot placed shoulder-width apart and toes pointed out. Hold a pair of dumbbells and take a big step to the left and bend your left knee till your thigh is collateral with the floor. Return to the starting position and repeat the same motion to your right side. Do 15 repetitions on both legs at one stretch. Brazilian Lunge It is a deadly lunge variation that works the legs and core at the same time but how to get rid of cellulite with Brazilian lunge? Well, this particular lunge variation provides a good stretch to the thighs and hips and works the hard-to-reach areas of the thighs. You can use a BOSU balance trainer or a sturdy bench for this workout. Stand in front of a bench with your right foot placed on the bench and the left foot on the ground. Lower down to a lunge with the left knee bent at 90 degrees and right knee lowered towards the floor. Push your body back up and do 15 repetitions at one go. Switch legs and do 15 repetitions. All-Fours Kickback The kickbacks are the best exercise for working the gluteal muscles, and it helps to torch cellulite from the hips, waist and thighs. This exercise works the entire back in a successful manner. Get down on your knees and forearms keeping your back straight and your head in line with your back and eyes looking down. Now, slowly raise your right leg up and back and lift your right foot up towards the ceiling until your thighs are collateral with the floor. Hold for a few seconds and return to the starting position. Keep your foot flexed throughout the exercise. Target 15 repetitions with your right leg and then switch legs and repeat with your left leg. Boot Strappers This forward-bending exercise is the best answer to the question how to get rid of cellulite at home that requires absolutely no equipment. It gives a good stretch to both the legs and back and cuts out the cellulite in the back and inner thighs. Stand with your feet placed shoulder-width apart and bend forward at your waist in order to touch the toes. Now, bend the knees and lower your butt till it almost touches the floor and allow the heels to lift from the floor if required. Keep your hands on your toes and lift your butt up so that you come to the toe-touching position again. Bend your knees and bring down your butt to the floor; again stand up to return to the starting position. That makes 1 repetition. Follow 15 repetitions at one go. Lying Inner-Leg Lift This is a simple and low-impact leg exercise that works the inner thighs and helps to create strong and lean legs and flab-free inner thighs. You can wear ankle weights in order to make the workout more challenging. Lie on your left side placing your head on your upper arm and place your right hand on the floor in front of your chest to provide support. Now, bend your top heel and place the foot of that leg in front of the other knee. Your bottom leg should remain fully extended. Gradually raise your bottom leg as high as possible, wait for 1 second and then lower it down to the floor. Do 15 repetitions with your left leg and then change sides and repeat with your right leg. V-Leg Pull This is an amazing resistance band workout that works the outer thighs – one of the most common problem areas for many women where most of the cellulite remains deposited. Toning the outer thighs helps to cut out the cellulite and make the muscles more stable and stronger. Lie face up on the floor with both the feet raised and a resistance band looped around your ankles. Now, spread the legs apart so that the resistance band becomes tout. Now, slowly close back your legs to the starting position. Make sure your back remains flat and touched to the floor throughout the exercise. Repeat 15 to 20 stretches at a time. Straight-Leg Deadlift Exercise and weight loss tips often include this basic exercise that helps to tone all the muscles of the lower body at the same time. It creates an amazing stretch in the hips, inner thighs, glutes, hamstring and calves and fights away cellulite stored in the hips and thighs. Stand with feet placed hip-width apart holding a pair of dumbbells. Now, hinge forward from the hips and lower your torso so that it becomes almost parallel to the floor. Keep your legs stretched at all times and then come back to the starting position. Opt for 15 to 20 repetitions at one stretch. Perform the above-mentioned exercises in a circuit and incorporate them into your regular workout regime 3 to 4 times a week in order to burn away cellulite and transform your entire lower body.
1.1 2.1 4.1 4.2 4.3 4.4 4.5 4.6 4.7 6.1 6.2 6.3 6.4 6.5 8.1 8.2 8.3 8.4 10.1 10.2 10.3 10.4 12.1 12.2 12.3 14.1 14.2 14.3 14.4 14.5 14.6 14.7 16.1 16.2 18.1 18.2 18.3 18.4 18.5 20.1 20.2 20.3 20.4
Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.