Everyone knows that those dimples and lumps make you look like a big chunk of cottage cheese, which can be quite embarrassing. One of the best ways to get rid of the problem of cellulite on your glutes or butt is by doing some exercises.
Yes, you heard it right! Strength training and the other exercises will give you smooth looking glutes so that you can flaunt your bikini in the summer. So, here are some simple exercises for you.
Reverse lunges
Stand with feet apart and keep your arms at the sides. Hold a medium weight dumbbell in each of your hands. Lunge using your left foot behind you while bending both knees at 90 degrees. Hold for one count and then, try it with your other leg. Keep doing it till you reach at least 15 repetitions. Then, switch legs.
Romanian deadlift
Stand with knees slightly bent and legs slightly apart. Hold a dumbbell in each of your hands with your palms facing your body. Bend forward slowly while driving your glutes slightly behind you. Stand up after tightening your glutes. Do 8 to 10 repetitions.
Standing calf raise
Stand on a step or a stair with heels of both your feet hanging over the edge of thesame. Slowly lift up your feet and hold for 1 entire count. Lower your feet until the heels are just below the step. Do at least 8 to 10 repetitions of this exercise.
Side step with band
A resistance band must be tied to your shins before you can do this exercise. Some tension must be felt in your shins. So, stand with your feet wide apart till you can feel it. Bend your knees by about 45 degrees. Place the left foot a few steps to the left followed by the right foot. Take about 12 to 15 steps. Then change sides. Repeat the side step or deadlift series.
Stair climbing
If you do not have the time to workout and are mostly stuck at office, you should make the most of your office staircase. Of course, you might look a bit strange to begin with. However, when you up your movement on the stairs, you will automatically be able to target your butts and thighs. Simply walking up and down the stairs burns at least 9 calories every minute, according to experts.
Squats
Not only will squats help you burn calories but also build muscles. When you do squats, you will work all of the muscles on your leg including the hamstrings, quadriceps, and lower leg muscles. If you would like to intensify the squats, make use of dumbbells. Stand with your feet apart (the distance between the legs should be that of the width of the shoulders). With palms facing in, hold the dumbbells down by your sides. Bend from the hips and the knees as though you are sitting down while keeping your back straight. Do not let your knees move forward over your toes. Then, return to your starting position. Repeat at least 10 to 15 times.
Cardiovascular training
Your overall body fat will be burnt when you do cardiovascular training. When you combine cardiovascular exercises with strength training, they will help eliminate the cellulite from the buttocks. Some effective cardiovascular exercises include running on the treadmill or walking, rowing, riding a bike, using the elliptical, etc. You should integrate this routine into your regular exercise routine five to six days a week. After three weeks or so, you will begin to see noticeable results.
Kickbacks
Get down on the floor on your knees and hands. Position yourself such that your knees are resting on the floor just below your hips and your hands are shoulder width apart from each other. Shift your entire weight to the left hand and knee. Keep your left leg bent and while doing so, kick back, and extend it up to the ceiling. Bring your left knee back in and towards your chest. Then, swing back into the next kickback. Repeat these kickbacks for 30 repetitions or at least till you can feel some pain in your glutes. Now, switch sides and work the gluteus muscles of the other leg. Repeat 30 times.
Goblet squats
This variation of ordinary squat makes use of the weight of a dumbbell for additional impact. While performing these squats, hold a dumbbell in front of your chest so that it will help you lose weight faster and also your cellulite. Doing these squats will give you excellent results.
Planks with leg raises
Firstly, get into the plank position if you would like to perform this exercise. Support yourself with your elbows on the floor such that they are placed directly under your shoulders and on your toes. Make sure that you do not let your lower back sag. Now, try it with the other foot. Switch legs after doing it for about 10 to 15 seconds with one leg.
Butt lifts
It is good to try out this exercise at the end of all your workouts since it will not only work your muscles but also stretch them. Lie on your back to begin with. Then, prop your feet up on a couch or chair. Keep your glutes close to the legs of the chair or the couch so that your knees are just above your head. Then, keep your shoulders on the floor, lift your buttocks and squeeze them as tightly as you can. Repeat the lifting, squeezing, and releasing of your buttocks at least 10 to 15 times. An excellent variation of this exercise would be performing it with your feet apart from each other. If you perform all these butt workouts everyday, you will see and feel the difference. In fact, your cellulite problem will vanish within a few weeks from the moment you begin exercising.
Buttocks Bridge
Make sure you get down on all fours – both on the hands as well as on the legs. Take your glutes upward so that they look like they are contracted and tight. Make sure that you use your heels to press the weight down. Repeat this exercise at least three times.
