Everyone hates them. Nobody wants them. But unfortunately it is especially difficult for people who are genetically predisposed to defend themselves against it. We are talking about cellulite, also called orange peel. Here are the two most effective exercises to fight against.

What is cellulite?

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Cellulite – also called orange peel – is a disease in which the connective tissue of the skin slackens and enlarged fat cells become more apparent. The tissue is no longer able to hold back these cells with a tight structure. However, it is only of cosmetic relevance and does not pose any health risks.

How is orange peel made?

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A genetic predisposition for slack connective tissue is one of the most important factors in the development of cellulite. However, other factors play an important role and can increase the risk. Obesity and the associated poor diet, lack of exercise, and smoking are other important risk factors.

How do you fight cellulite with nutrition?

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In general, it is important to avoid a diet high in carbohydrates and fat. When these nutrients are consumed in excess, too much fat is generally stored in the body, which increases the risk of cellulite. In addition, a too acidic environment promotes cellulite. This means that an alkaline diet can have a preventive effect. However, sport and exercise are considered to be the most important factors.

Which sport is the right one for cellulite?

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In general, the most important thing is to reduce body fat through exercise. This means that training of the fat metabolism is in the foreground, which is best implemented through endurance training such as running. However, that doesn’t mean that appropriate strength training isn’t effective. The combination of both is particularly effective in creating a caloric deficit and thus attacking one’s own fat reserves. In addition, strength training also tightens the connective tissue.

What Are The Best Exercises For Cellulite?

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In general, when doing sports exercises against cellulite, it is important to ensure that the connective tissue is integrated into the exercise as part of the passive musculoskeletal system. This means that it remains taut, especially when there is a faster, elastic stretching-shortening cycle of the muscles. In other words, especially with ballistically executed, springy movements such as jumps, skippings, or movements that are typical for running.

Exercise 1: Jump jumping in the lunge position

  • deep lunge, back knee at front heel level
  • Quickly jumping up with a change of position of the feet in the end position, short contact of the feet with the ground
  • Jump back into the lunge step as “silently” as possible

Exercise 2: Skate jumps

  • Starting position on one leg
  • Lateral pushing of the leg with landing on the other leg as silently as possible
  • Slight flexion when landing, the other leg absorbs the body weight and stabilizes the body, smooth transition and symmetrical jump back to the starting position


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