Cellulite leaves unsightly dimples on the skin. It is genetic and unfortunately, not much can be done to make it go away for good. However, you can take steps to combat its effects on the back of your thighs and try to eliminate it temporarily or make it a little less noticeable. There are several tips that are worth trying.
Steps
Part 1 of 6: Using massages, creams and cosmetics
Step 1. Massage your skin
In theory, if you massage the back of your thighs, you can improve blood circulation in that part of your leg. Better blood circulation can reduce the dimpled and embarrassing appearance of cellulite.
- You can massage this area with your fingers if nothing else is available. Rub the back of your thighs in firm circular motions for 5 to 10 minutes a day. Cover the entire cellulite affected area.
- You can also try a massage soap. These soaps usually have small bumps or nodules that help stimulate blood flow and break down solidified liquids below the surface of the epidermis. Most contain exfoliators that remove dead cells and toxins, but also caffeine to firm your skin.
Step 2. Use an exfoliant
Like massages, a gentle scrub can stimulate blood circulation and rid your thighs of toxins.
- Look for exfoliators with natural products, like ground coffee, sugar, and salt. These products are generally considered to be gentle and safe for most people.
- Exfoliators that contain ground coffee can help firm your skin in particular thanks to their caffeine content.
- For best results, choose a product that also contains an oil, such as avocado oil or vitamin E oil, so your skin can be enriched and hydrated.
Step 3. Try a cellulite cream or serum
Skin firming serums and creams can be found in almost every supermarket or grocery store, in the skincare and beauty departments. The effectiveness of these treatments has not been proven, but many claim to have noticed a decrease in dimpling in cellulite a few weeks after using them.
- Most cellulite serums contain ingredients to firm the skin, including lotus leaf extract, coenzyme Q10 and carnitine.
- For best results, apply them daily. You should start to see improvements after 1 or 2 weeks.
- Be aware that some of these creams and serums contain small doses of stimulants, which can have unexpected side effects if used too often. Some also claim that these creams cause swelling instead of shrinking the dimpling, thus producing only a temporary effect.
Step 4. Hide cellulite with a self-tanner
If you can't get rid of unsightly cellulite on the back of your thighs, you can cover it up by carefully applying a tanning lotion or other self-tanner.
- Apply the self-tanner of your choice all over your legs. Do not use it only on the back of your thighs, as it will make your skin look uneven and only draw attention to that area.
- Although dark, tanned skin can mask the appearance of cellulite, you should only apply a thin layer of self-tanner to keep your legs looking natural and healthy.
Step 5. Look for homemade solutions
A simple online search will allow you to find a variety of natural or homemade pastes or creams that are believed to be effective against cellulite. If you try any of these remedies, look for a version that hydrates your skin while exfoliating and stimulating blood circulation.
- A home remedy that is easily found on the Internet is a scrub consisting of 125 mg of ground coffee, 15 mg of granulated white sugar, 30-45 ml of olive oil, 5 ml of glycerin and 10 ml of vitamin E oil. Mix all these ingredients together until you get a homogeneous mixture.
- Wash the back of your thighs with hot water to open your pores. Use your hands to apply the scrub directly to the cellulite and rub firmly for 5 minutes.
- Wrap your legs in plastic wrap to retain moisture and heat. Let sit for 10 minutes before removing the wrapper and rinsing the product off your legs. Finish by applying your favorite moisturizer.
- Coffee contains caffeine and antioxidants which can remove certain toxins from your body that cause cellulite. It can also improve your blood circulation.
- Sugar is an exfoliant that helps unclog your pores.
- Olive oil, glycerin, and vitamin E oil can hydrate and protect your skin.
Part 2 of 6: Combine Diet and Exercise
Step 1. Eat a diet rich in fiber and protein
As with any other type of fat, you need to eat a balanced diet of foods that will help you shed fat cells to get rid of unwanted cellulite on your thighs.
- Fiber, which you will find in high amounts in whole grains, fruits and leafy vegetables, regulates your body and helps eliminate waste and toxins through the intestines.
- Protein, found in meats and nuts, helps repair collagen and broken and damaged connective tissue. As a result, your skin becomes firmer and the cellulite responsible for dimples and wrinkles on the back of the thighs are reduced. In general, lean protein sources like fish are better than fatty protein sources like red meat.
- You should also avoid saturated fat and trans fatty acids as much as possible. In particular, avoid “junk food” such as fatty ready-to-go meals, crisps and sweets, as it tends to be high in trans fats.
Step 2. Eat the right amount of calories
To get rid of cellulite you have to burn fat and to burn fat you have to burn more calories than you eat.
- Determine your ideal weight based on your BMI or body mass index.
- If you exercise 3-4 times a week for at least 60 minutes, multiply your target weight by 15. If you don't exercise, multiply it by 13. If you exercise for one hour a day or more, multiply it by 20. The product is equal to the number of daily calories you should try to consume.
- Write down the number of calories you eat at the end of the week. Subtract the daily calories you need to consume from this to find out how many calories you need to cut from your diet to lose weight and lose fat.
Step 3. Drink lots of water
Drinking more water will help your body flush out toxins and fat, which will reduce cellulite all over your body, including the cellulite that builds up in your thighs.
- Water can also improve the resistance of collagen and connective tissue in your skin, making it much firmer. This can help reduce the wrinkled appearance of collagen and create a smoother look on the back of your thighs.
- You should try to increase the amount of water you drink daily. The optimum amount for the human body is 8 x 250 ml glasses of water, but most people do not drink this amount. Increase your intake if you have not yet reached this goal. If you already drink this amount of water, consider drinking an additional 1 or 2 glasses.
Step 4. Go for a hike
Any form of walking or cardiovascular exercise will do. Cardiovascular exercise improves blood circulation, which will help you burn more fat throughout your body.
- Some of the types of cardiovascular activities you can try include jogging, swimming, and jumping rope.
- For best results, try doing cardiovascular exercises several times a week.
- If you want to shed excess cellulite on your thighs, try walking 45 to 60 minutes each night for 6 days and then give yourself a day off. Walk at a fast pace, but at a pace that works for you. Keep walking with your shoulders back and your head held high, but slow down if your legs get stiff or you feel dizzy and short of breath.
Step 5. Do some weight training
In addition to physical activities that stimulate blood circulation, exercises that strengthen the muscles in your thighs can help tone your legs and minimize the appearance of the fat that accumulates in them.
Effective weight training will target your thighs and your entire lower body. There are many different types of exercises that you can try, but only a few are mentioned in this article
Part 3 of 6: Using Specific Exercises: Lifting Your Thighs
Step 1. Lie on the floor with your legs slightly elevated
You must be flat on your stomach. Lift your legs off, starting at a place just a little above the knees, so that your feet are about 10 cm from the ground.
Your neck and head should not be flat on the ground, but you should not lift them back abnormally either. Keep your head slightly raised, but still facing down, and bend your arms in front of you throughout the exercise
Step 2. Bend your knees
Slowly bend your knees while keeping them on the floor. Hold this position for 5 seconds to start.
- Eventually, you should try to hold this position for 15 seconds.
- Your knees should not be perpendicular to the floor.
Step 3. Slowly straighten your legs
Gradually bend your knees, straightening your leg as you go. Finish by putting your legs straight on the floor.
Do about ten repetitions in each session
Part 4 of 6: Using Specific Exercises: The Back Leg Lifts
Step 1. Get on your elbows and knees
Your forearms should be flat against the floor and your chin also almost flat on the floor.
Keep your head, neck, and back in a natural position. They should be straight without being rigid, and your back should be pointed slightly downward, toward your upper body
Step 2. Slowly lift your left thigh
You should lift your thigh off at about 45 degrees. Your knee should be bent and your heel turned up.
- Keep your back straight throughout the movement.
- Stay 5 seconds in this position.
Step 3. Lower the leg and repeat
Slowly bring your left leg back to its starting position and, once lowered, raise it up in the same way.
This exercise should be repeated at least 5 times during a routine with one leg
Step 4. Repeat, alternating legs
When you are finished exercising your left leg, repeat the same steps with the right leg.
You have to take off your right leg as many times as the left leg
Part 5 of 6: using specific exercises: the chair
Step 1. Stand near a wall
You should stand up straight with your heels about 12 inches from the wall.
Your feet should also be shoulder width apart
Step 2. Slide your body along the wall
Lean back and down simultaneously until you hit the wall. Your posture should resemble what you would have if you were sitting in a chair.
In other words, your thighs should be perpendicular to the floor
Step 3. Stay in this position before getting up
Hold this position for 30 to 120 seconds. When you are done, straighten up carefully to return to your starting position.
You may need to use your arms to stabilize yourself against the wall when you return to your starting position
Part 6 of 6: Using medical tricks
Step 1. Educate yourself on laser treatments
Laser therapy liquefies fat, pushing it into the lymphatic system where it can be eliminated.
- Note that results may vary, but are usually minimal and temporary.
- Laser treatments help reduce the amount of subcutaneous fat and make the skin appear firmer afterwards, however they should be repeated every few months to maintain their effects.
Step 2. Avoid liposuction
Liposuction is sometimes done to remove cellulite, but this expensive surgical procedure can actually make the problem worse rather than better.
Liposuction tends to remove the deep layers of fat. However, the fat associated with cellulite is found directly under the skin. When these deep layers of fat are removed, your skin and the fat underneath no longer have any "padding" to reduce the effect as well as the appearance of cellulite. This results in more pronounced wrinkles
Step 3. See your doctor
If cellulite on the back of your thighs is still visible, make an appointment with your doctor to discuss other healthy ways to get rid of it.