Hard to remove cellulite. However, by targeting well our sports training, it is possible to erase the orange peel appearance and find a smoother and firmer skin.
To guide us, we asked Mathieu Dubois and Emmanuelle Cabassut, both sports coaches in Boulogne-Billancourt for Le Wod-Le Trapèze, to show us the good exercises.
Exercises to repeat several times in a row for a better result
To be sure of making the move, it is advisable to call a qualified person - at least initially. This one can correct us, so as not to hurt us and make us autonomous.
The idea of this circuit training anti-cellulite is, by repeating the exercises, to improve the technique and synchronization intra and inter muscular.
To maximize the effectiveness of each exercise, it is essential to work in a long rehearsal while being dynamic and energetic. The right rhythm? Repeat the entire circuit 3 to 5 times, depending on the time available. Each exercise must be repeated 20 times. Ready?
The air squat
Brauns / iStockphoto.com
This movement is a classic timeless and always effective. It is a basic movement, to master perfectly. It allows muscle strengthening of the lower limbs with emphasis on the front of the thighs, the quadriceps.
The trick in addition: if we sheath the trunk, we do more abs!
Positioning: feet under hips, back straight, eyes up, arms outstretched in front of or above.
Movement: pointing the buttocks backward, one flexes while passing the hips under the line of the knees. The weight of the body must be distributed on the heels.
Bonus efficiency: we can do a squat jumped. In a fluid movement, we control the descent and put all our energy in the extension. If you have a power band, place it above your knees before squatting. It pulls a little more.
Slots (or lunges)
Emir Memedovski / iStockphoto.com
Another classic that tends to be shunned (yes, because it really hurts!). However, this exercise targets the glutes and hamstrings at the back of the thigh.
Positioning: we take a big step forward, hands at the waist.
Movement: the knee is flexed to the ground, causing the knee to flex.
Bonus efficiency: again, we can make cracked slots! With a fluid movement, controlling the descent, one is explosive in the jump, then one changes of leg. To vary, we can elevate the slot by placing a support (no more than 20 cm high), like a small step, it corse the exercise.
Ice skating
This is a movement used in CrossFit for warming up. Indeed, it wipes us on the spot but works well the glutes!
Positioning: the back is straight and inclined forward, the legs are bent and the center of gravity is low. We flex well.
Movement: we link side jumps. While pushing on the left leg, one makes a big lateral jump and one receives oneself on the right leg. The hand is rocking: right hand on the right knee, and vice versa.
Efficiency bonus: we come to touch with the hand the opposite tibia, then the opposite foot.
Hip thrust
Zaripov Andrei / iStockphoto.com
This movement is used in fitness, Pilates and soft gymnastics. For an optimal result on the glutes and the ischios, one corse a little.
Positioning: lying on your back, you must place the feet parallel, flat on the ground and far from the hips. The legs are slightly bent.
Movement: flex foot (inverted toe), push hips up until resting on shoulder blades. Arms stay on the ground. We must push hard on the heels, as to push them into the ground.
Efficiency bonus: with a power band, you can make the exercise worse. It is necessary to place the feet in the elastic and to position it on the size, knees inside. This increases the pressure on the hips.
Good morning
Neustockimages / iStockphoto.com
This exercise helps to target the back of the thighs. With additional charges - everything you have at your fingertips: a bottle of water, a child ... - we optimize the effectiveness of the exercise.
Positioning: standing, place the feet at 10-15 centimeters from the wall. You stick your buttocks to the wall, your back straight and your hands behind your head, with your elbows open.
Movement: the back always straight and sheathed, we bend the bust horizontally and then we make an extension.
Bonus efficiency: add a charge, taking a large bottle of water in each hand, then place your hands on the back.
Deadlift on one leg
With this exercise, we ask the whole back chain (it's good!). This movement requires balance. To optimize the results, the top is to pick up a load on the ground.
Positioning: one balances on one foot, bent support leg.
Movement: the bust is tilted forward, with the back well wrapped and straight, then the leg is extended backwards. At the same time, one comes to touch or pick up an object placed in front of the feet.
Bonus efficiency: we charge! A water pack will be more effective than a single bottle ...
Whipped kick
Marko Skrbic / iStockphoto.com
Here is an exercise that works the small and medium gluteus (yes, yes, it exists!). This is called the "breeches". To get rid of it once and for all, you have to go to boxing feet-fists (kick boxing, boxing or Muay Thai).
Positioning: in profile facing the wall, an arm to the wall in support (unless you have a great balance), the foot is flat on the ground.
Movement: you must fit the abs, it's the leg that will go up. The bust is slightly tilted forward, the leg is raised and stretched out. Without resting on the ground, knee flexions are performed: buttocks and extension.
Efficiency bonus: the more you are flexible, the higher your leg goes up and therefore more muscle this area!
Kicked kick
Tono Balaguer / iStockphoto.com
Finally, this exercise works the gluteus maximus to ensure rounded and firm buttocks.
Positioning: facing the wall, both hands are placed on the wall (unless you are a champion of balance, again!). We have one foot flat on the ground, one knee in the chest for the other leg.
Movement: as for the previous exercise, we make sure to put on the abs. The bust is slightly tilted forward, and the leg is tilted backwards, upwards. Then we do knee-chest and extensions, without resting the leg on the ground.
Efficiency bonus: the higher you go, the more muscle you get!
Circuit training developed at Wod CrossFit Le Trapèze in Boulogne-Billancourt by Mathieu Dubois (Coach CrossFit, Fitness and French Boxing) and by Emmanuelle Cabassut (coach CrossFit and Muay Thai).
