How to get rid of cellulite on bum in 2 weeks- Tips, tricks and more

Posted by Trainfitly
On May 15, 2021

Modern society has programmed us woman to hate and be embarrassed of every natural thing about our bodies. Bodily hair, wrinkles, cellulite- all things natural are what we are embarrassed of. As natural as cellulite on buttocks, thighs and other parts of our body is, we feel the need to get rid of it. While we try to love our bodies the way they are, trying to get healthier as we learn how to get rid of cellulite on bum, is just as acceptable. 

But what exactly is cellulite?

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Cellulite is basically the fat tissue under our skin which usually is present on our thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers.

What are the reasons for cellulite?

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  1. Hormonal changes

One theory is that as estrogen in women decreases as they approach menopause, blood flow to the connective tissue under the skin also decreases. With lower blood flow, circulation also lowers. Lower circulation means less oxygen in the area, resulting in lower collagen production. Fat cells also enlarge as estrogen levels fall.

2. Genetic factors

Certain genes are required for cellulite development. Genetic factors can be linked to a person’s speed of metabolism, distribution of fat under the skin, ethnicity, and circulatory levels. These can affect the chance of cellulite developing3

3. Diet related factors

People who eat too much fat, carbohydrates, and salt and too little fiber are likely to have greater amounts of cellulite. It may also be more prevalent in smokers, people who do not exercise, and those who sit or stand in one position for long periods of time.

How to get rid of cellulite on bum in 2 weeks using diet tips | What to eat?

1. Lots of liquids

Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. These help your body transport vital nutrients to its cells and eliminate waste products.

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2. Low-sodium nutrition: 

Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite.

Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite.

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3. Foods rich in potassium:

Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.

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4. Vitamin C

Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.

image credits: https://www.netmeds.com/


What not to eat?

1. Cut out alcohol, soda

Chemical sweeteners (even those in gum, which may cause gas and cramps), white flour, excess salt, red meat, saturated fat, and processed foods. Limit yourself to one cup of coffee a day.

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2. Replace refined carbohydrate

Carbslike white bread, white rice, and sugar with whole-grain brown rice, oatmeal, or wheat bread. 

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3. Scale back

Portion size is key to weight loss. Try downsizing your dinnerware. Put the same portion of food onto a smaller plate and you may feel more satisfied.

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How to get rid of cellulite on bum in 2 weeks using exercises

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Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. If you really want to lose weight and/or tone your body, as well as know how to rid of cellulite on bum, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.

  1. Step up

This functional move targets your glutes. If your bodyweight alone isn’t challenging enough, hold a light dumbbell in each hand. How to do it?-

  1. Stand with a knee-high bench, step, or chair about 1 foot in front of you.
  2. Step up onto the bench with your right foot, pushing through your heel and driving your left knee up.
  3. Lower your left leg back down, stepping backwards off the bench.
  4. When your left foot reaches the floor, push back up through your right heel again, driving that left knee back up toward the sky.
  5. Repeat 10 to 12 reps on the right leg, then switch to the left. Complete 3 sets.

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2. Pop Squat

This plyometric move will get your heart rate up — torching calories — and target your lower body at the same time. Try to land softly on your toes to prevent jarring your joints.How to do it?-

  1. Stand in a wide squat position. Your toes should be pointed slightly out and knees slightly bent.
  2. Keep your arms bent in front of you, with hands together at chest level, or rest your hands on your hips.
  3. Squat down. When your thighs are parallel to the floor, propel yourself up into a jump, bringing your feet together.
  4. Ensure you land on your toes, feet together.
  5. Jump into your wide starting position, drop down into a squat, and repeat.
  6. Complete at least 10 reps for 3 sets.

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3. Jumping lunges

Another plyo favorite, jumping lunges help promote fat loss and muscle endurance in your lower body.

How to do it?-

  • Stand with your feet together and your arms down at your sides.
  • Jump into a lunge position, leading with your right leg.
  • Pause for 1 second and jump up again, switching legs, so you lunge leading with your left leg.
  • Complete as many as you can in 30 seconds. Rest for 1 minute and repeat again.

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4. Travelling lunges

Travelling lunges develop your glutes, quads, and hamstrings, as well as support an increased range of motion and hip mobility.

How to do it?-

  • Stand with your feet together and your arms down at your sides.
  • Step forward and lunge with your right leg. Push through your right heel and extend your legs back to the start.
  • Without stopping, lunge forward with your left leg, pushing through your left heel and extending your legs back to start.
  • Repeat 20 total reps for 3 sets

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5. Dumbbell squat to deadlift

When you combine two popular leg- and booty-building moves — the squat and the deadlift — into one, you’ve got a cellulite-fighting one-two punch. 

How to do it?-

  • Stand with your feet slightly closer than shoulder-width distance. Hold a light dumbbell in each hand.
  • Keeping your chest up, squat down until your thighs are parallel to the ground.
  • Bring the dumbbells around in front of your shins and begin to extend your legs in a deadlift movement.
  • After return to standing, bring the dumbbells back to your sides and squat down again. Complete 3 sets of 10 reps.

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6. Lateral Goblet Lunge

The power of squats and lunges in one! Hold a dumbbell or don’t, the choice is yours.

How to do it?-

  • Stand with feet together, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. 
  • Keeping left leg straight and both feet pointing forward, step right leg as far right as possible, bending knee and lowering hips deeply. 
  • Push off right foot to return to start. 
  • Do 20 reps. Switch sides; repeat.

image credits: https://www.mensjournal.com/


7. Dumbbell Curtsy Lunge

Lunges with a twist! But be careful with the knees- the curtsy position needs proper support.

How to do it?-

  • Stand with feet hip-width apart, holding one lighter dumbbell in each hand with arms by sides to start. 
  • Keeping hips and shoulders square, step left leg behind and across right leg, bending both knees 90 degrees. 
  • Push off left foot to return to start. 
  • Switch sides; repeat for 20 reps

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8. Goblet Plié Squat

Another squat exercise to help you get rid of cellulite on buttocks! 

How to do it?-

  • Stand with feet wide and toes turned out. 
  • Hold one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. 
  • Squat, pushing knees out to sides. Return to start. 
  • Repeat for 20 reps.

image credits: https://gethealthyu.com/


9. Heavy Lying Abduction

This one’s for the inner thighs and shows you how to get rid of cellulite on buttocks and thighs.

How to do it?-

  • Lie on the floor on the left side, torso lifted, left forearm on floor perpendicular to body, legs stacked with one lighter weight resting above right knee, right hand resting loosely on weight to start. 
  • Lift right leg and hold for 3 seconds. 
  • Lower leg to return to start. 
  • Do 20 reps. Switch sides; repeat.

image credits: https://www.self.com/


10. Single-Leg DeadLift

In these exercises to get rid of buttocks cellulite, you also workout your abs as your body balances itself on one leg!

How to do it?-

  • Stand with feet hip- width apart, holding one lighter weight in each hand with palms turned toward body and weights resting on thighs. 
  • Lift the left leg a couple of inches off floor to start the back leg exercise. 
  • Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight right leg behind you until body forms a T [shown]. Slowly return to start. 
  • Do 15 reps. Switch sides; repeat.

image credits: https://www.popsugar.com/


Other ways to get rid of cellulite on bum in 2 weeks

Hydration

Although water intake doesn’t have a direct impact on cellulite, it could help prevent weight gain. Weight gain is often associated with cellulite formation.

Staying hydrated also aids in waste elimination. Flushing out toxins can help skin appear extra supple.

If you’re not already, aim to chug at least 64 ounces of water a day.

image credits: https://quenchwater.com/

Circulation

Some believe that cellulite occurs more often in areas with poor circulation.

Treatments that promote blood flow — like laser therapy and massage — are often used in hopes of making cellulite less visible. Although positive results have been reported, much more research is needed to assess their overall efficacy

The same goes for home remedies like dry brushing and foam rolling. Dry brushing is great for skin exfoliation, increasing blood flow, and promoting lymph flow and drainage, but there isn’t any evidence that it reduces cellulite.

There also isn’t any evidence to suggest that foam rolling — a great tool for remedying muscle and connective tissue tightness — eliminates cellulite.

But both dry brushing and foam rolling have received praise from users who aim to get rid of cellulite from the buttocks or thighs.


Conclusion:

Knowing how to get rid of cellulite on buttocks and thighs is easy but implementing those measures can be difficult. Women tend to resort to measures like trying to hide cellulite but getting rid of cellulite on buttocks naturally can help so much more. Following the above mentioned diet and exercise tips will not only help you get rid of cellulite in 2 weeks but also keep you healthy for a long time.

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