Cellulite is one of the biggest topics to tackle when it comes to feeling confident in your own skin! We all deal with it, and most of us have no idea how to get rid of it. You have seen all the creams and fascia blasters, but what really works and what can you do to fight it?
When it comes to the fight against cellulite, Online Personal Trainer and Accountability Coach Ashley King dispels all the myths once and for all! But she promises there is definitely something we can do about it, especially for the most commonly affected areas, legs and booty!
Myth 1: You need to do more cardio to get rid of it.
Truth: No! While cardiovascular exercise is an important part of any fitness regimen, cardio alone will not bring you the results you are looking for. Inactivity definitely factors into cellulite, but doing more cardio is counterproductive. You will burn the muscle you need to firm up those problem areas which will result in more cellulite and a softer appearance. We need to strengthen and build the underlying muscle! Lift the booty by building muscle in the glutes and hamstrings. You need a solid foundation of muscle to prop up the leg and booty and reduce the appearance of cellulite.
Myth 2: It’s genetic and there’s nothing you can do about it!
Truth: Although certain parts of our bodies are influenced by our genetics, this one you can’t blame on genetics alone. Cellulite is a factor of inactivity and bad dieting, resulting in weight gain and muscle loss. But the best way to counteract the dimply, soft appearance is to replace it with firm, toned muscle. We need to STOP the jiggle by adding a shapely hamstring muscle to lift the booty and lengthen the back of the leg!
Here’s Ashley’s TOP FIVE booty sculpting exercises that are sure to build that lean leg and booty muscle and smooth out that cellulite! For GOOD!
1. Leg Pumps w/DB: 15-20 Reps with 1 Dumbbell. Hold the last set for a 10 count.
Lying on your back, place the soles of your shoes together as your knees face outward. Scoot your booty as close to your feet as possible. Place one dumbbell over your hips. As you complete each rep you will lift up with your booty and squeeze your knees together. Squeeze and pause 2 seconds.
Be sure to squeeze your booty and concentrate on activating those muscles. After reps are finished you will hold the last rep and squeeze for 10 seconds.
Pro Tip: With every rep, try to go as low as you can with your booty without touching your booty to the floor.
2. Single Leg Hip Thruster: 10-12 Reps each side
For this exercise you will be utilizing the entire back of your legs to strengthen those muscles. Leaning on a bench, chair or couch, sit in a tabletop position with only your shoulders on the bench. One foot bent at a 90-degree angle placing your foot on the floor and the other extended straight out parallel to the floor. As you lower your hips, you will hold your hips and thrust upward from floor to ceiling. Squeezing your booty at the top.
Pro Tip: Push through your heel to get the most booty burn in this set!
3. Side Squat Lunge w/DBs: 12-15 Reps each side
This exercise activates all glute muscles at the same time! Place one foot below your shoulder as if you are going to drop into a squat. Stretch the other out to one side. Hold your dumbbells on either side of your squat leg. As you squat down you will push through the heel of your squat leg and keep only the heel of the stretched-out leg on the floor.
Pro Tip: Go as low as possible and keep your balance by taking your time. Going slower actually makes this harder and more effective!
4. Single Leg Lunges w/DBs: 10-12 Reps each side
Think lunges are hard? This one is the ultimate exercise to lift that booty. It packs way more punch by completely isolating the hamstring-glute tie. In a lunge position, hold one dumbbell on the side of the leg that is down. Place the back leg on a chair or couch. Be sure to keep your lunge leg at a 90-degree angle with the knee stacked over the foot. Lower your weight down though that heel for your lunge, then press up through the heel to finish the movement.
Pro Tip: Concentrate on muscle-mind connection. If you just go through the motions and don’t concentrate on activating those glute and hamstring muscles, you will just let your quadricep muscles take over and not get those problem areas strengthened!
5. Lunge Squat Lunge w/DBs: 15-20 Reps total
What’s harder than a lunge? A squat? Well… a Lunge/Squat/Lunge! This compound exercise burns out these muscles like no other! Start in a lunge position with one dumbbell on each side of your leg. Transition to a low squat with both dumbbells together in front of your chest. To complete the motion, push through your heels to finish with a lunge on the opposite side. Keep moving back to squat, then lunge until you complete all reps.
Pro Tip: Keep it slow and low the entire time! This ensures major muscle building. With every transition be sure to push off with the heel into the next movement. The back foot should be there for balance only; do not put weight into the back foot.
Complete Ashley’s Booty Sculpting Circuit3-4x a week and fight back against cellulite!