3 Feel-Good Moves to Blast Cellulite

Dimples on your cheeks are cute. But dimples on your butt cheeks—not so much. Sadly, cellulite spares few women. By some estimates, 98 percent of us develop these stubborn lumps and bumps in unfortunate places like our tummies and thighs. Recent research suggests the cause is a structural breakdown triggered by reduced circulation.

In areas of your body where bloodflow is lacking—for example, your butt, if you sit for a large part of the day—there’s also a shortage of oxygen, which can trigger inflammation and fibrosis, or internal scarring. "When your skin starts puckering, the surrounding muscles may shrink from inactivity and you can start to see that saggy, cellulite-y skin," says personal trainer Lauren Roxburgh, an expert in self-myofascial release.

But there's hope, and it may come in the form of a simple exercise tool: the foam roller. A foam roller is an inexpensive length of, typically, closed cell foam that’s six to nine inches in diameter and anywhere from a foot to four feet long. You guide your body over the roller back and forth, essentially giving yourself a deep tissue massage. Foam-rolling therapy is technically called self-myofascial release, and it works by alleviating adhesions or "knots" in soft tissue to restore elasticity and muscle motion.

"Foam rolling gives you more circulation, more oxygenated blood," says Roxburgh. "It's getting rid of congestion in the body." And it's one way exercise can help smooth out the cellulite. Buy a foam roller (at about $20, they are a lot cheaper than a masseuse!), and try these three moves from a cellulite-busting workout found in the book 20 Pounds Younger.

Thomas MacDonald

BACK-OF-THIGH ROLL

WHAT IT DOES: Breaks down and smooths tight, thick, and congested areas of the upper legs

Sit on the floor with your legs outstretched, then lift your butt and place the roller against the back of your upper thighs, just above your knees. Place your hands on the floor behind you for support, with your fingertips facing your backside. Put your weight on your hands, pressing into your palms, to lift your body up off the floor. Gradually push your body up and down so it moves over the roller under the backs of your thighs. Repeat 10 times.

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Thomas MacDonald

THE HIP ROLL

WHAT IT DOES: Narrows your hips by reducing fluid retention and smoothing out thickness in the connective tissue

Lie on your right side, and position the roller under your right hip, keeping your right leg extended on the floor. Bend your left knee, placing your left foot on the floor in front of you for support and leverage. Lift your torso, straightening your right arm, while keeping your hand planted on the mat for balance. Guide your body up and down the roller, along your outer thigh and hip. Repeat 10 times, and then switch sides.

MORE: 7 Facts About Cellulite You Need to Know
 

Thomas MacDonald

THE CAN-CAN TUSH ROLL

WHAT IT DOES: Reduces tissue thickness in your buttocks

Sit on top of the roller. Place your heels on the floor, and plant your palms on the floor behind you for balance, fingers facing away. Drop your knees down toward the right, then roll your hips and knees to the left. Continue rocking back and forth for eight to 10 reps total.

Adapted from 20 Pounds Younger (Rodale 2014). Order your copy today! 

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