How to banish cellulite: Try these 3 moves for smoother, toned skin

There is hope in the form of self-myofascial release, a deep-tissue massage that reduces adhesions. (Shutterstock)

Sitting down for long periods restricts blood flow, increasing inflammation and reducing the amount of oxygen delivered to our muscles. As a result our muscles shrink, causing skin to crinkle and leading to that cellulite look that women dread. However, there is hope in the form of self-myofascial release, a deep-tissue massage that reduces adhesions or knots in soft tissue to restore elasticity and muscle motion, and increase blood flow.

You will need a foam roller, or you can create your own by using a PVC pipe (as seen in the illustrations). Slowly glide your body over the roller back and forth, essentially giving yourself a deep-tissue massage.

Back of thighs

Vahdaneh

Vahdaneh

- sit on the floor with your legs stretched out in front
- lift your butt, place the roller against the back of the left thigh, and place the right thigh on top (this creates more pressure)
- place your hands on the floor behind you for support
- keep the weight through your hands, pressing into the palms, to lift your body off the floor
- slowly work your way up and down the back of the thigh, pausing when you feel a tender spot
- avoid rolling to the back of the knee
- repeat 10 times then switch sides

Hips

Vahdaneh

Vahdaneh

- lie on the right side and position the roller under your right hip, keeping the right leg extended on the floor
- bend the left knee and place it on the floor in front of you for support and leverage
- lift your torso and keep the left arm bent on the floor (like a side plank)
- slowly roll your body up and down along the outer thigh and hip (you may find this area extremely tender)
- repeat 10 times then switch sides

Buttocks 

Vahdaneh

Vahdaneh

- sit on top of the roller
- place the right heel on the floor and the left arm on the floor behind you for balance
- cross the left leg and place it onto your right, then slightly lean to the left side
- slowly roll the side of your butt, pausing when you find a tender spot
- repeat 10 times then change sides

 

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Last Update: 06:46 KSA 09:46 - GMT 06:46
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