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Getting rid of cellulite on the arms is not an easy task. These fat tissues under the skin are characterized by dimples that resemble the surface of an orange, which is why they are sometimes called orange peel. Among the most effective ways to get rid of cellulite are a balanced diet and special exercises. The arm area requires that you perform the exercises regularly. This will firm and slim it.
Exercise all arm muscles
Rowing, swimming, climbing, canoeing or surfing are sports that work the arms and strengthen the muscles of the whole body. If you add targeted exercises that effectively shape the arms, the result will be even more noticeable. Although it’s difficult to remove fat from the arms, exercising will improve the appearance of cellulite. The following exercises focus on the main arm muscles – triceps, biceps and deltoids.
Stand with your feet slightly apart, about shoulder-width. Take two equally weighted water bottles, dumbbells or a resistance band in your hands. Keep your arms at your sides, then move your palms holding the weight up along your sides to your chest. Bend your elbows as you do this and push them away from the body. Repeat this exercise fifteen times.
Presses will tone the whole arm
The second exercise is also performed standing. Stand with your feet slightly apart and take a weight in each hand. Palms facing forward. Bend your arms at the elbow and pull the weight up to your shoulders. Repeat fifteen times. The third exercise involves so-called presses that help to firm the arms. Stand facing a flat wall, extend your arms in front of you and place them on the wall at about shoulder height. Bend them and do a „push-up“. Repeat fifteen times and during each exercise try to tighten and draw in your stomach.
For the fourth exercise, stand with your feet shoulder-width apart. Take dumbbells, kettlebells or water bottles in your hands. Extend your arms out to the sides so they form a „T“ with your body. Turn the palms holding the weights upward. Then bend your arms at the elbow and bring the weights to your shoulders. If the exercise is too difficult for you, perform it without weights. Repeat thirty times.
Work the triceps
For the fifth exercise, step a little wider than in the previous exercise. Take a weight in each hand and bend your torso forward. Let your arms hang down. With your arms extended, swing them backward, but don’t try to go higher than head height. Hold for a moment, then return your arms to the starting position. Repeat thirty times.
To perform the sixth exercise, sit on a chair with your legs spread apart. Lean forward slightly. Place your right hand holding a weight on your right knee; the arm should touch with the triceps, i.e., the area between the elbow and the shoulder. Bend the arm at the elbow and lift the weight toward your chest. Return to the starting position. Repeat thirty times, then switch arms and legs.
Lateral raises with weights
In the next exercise, again stand with your feet apart. Perform lateral raises with a weight in each hand, then bring them back to your sides. Make sure to perform the movements as slowly as possible to avoid injury and make the exercise more effective. Do thirty repetitions. At the end you can slightly swing your arms forward and back in the raised position, or trace a small arc with them fifteen times.
For the next exercise you will need an exercise mat or yoga mat. First do the so-called plank – support yourself on your hands and extend your legs back. Keep your feet slightly apart. Do a push-up and try to keep your elbows as close to your body as possible. Repeat five to ten times. If such push-ups are too difficult for you, support yourself on bent knees instead of your feet.
More exercises in the „plank“
Stay in the starting plank position for a moment. Shift your weight onto your right hand, then carefully lift your left hand and touch your right shoulder. Return to the starting position, then shift your weight to the left side and bring your right hand toward your left shoulder. Alternate hands like this until you have completed twenty repetitions on each side.
The following exercise is also performed in the plank position. Press firmly on your hands and pull your left knee toward your left elbow. Keep your arms extended and engage your core. Wait a few seconds and return the leg to the extended position. Repeat with the other leg. Alternate sides twenty times. This exercise, besides working the arms, also strengthens the abdominal muscles.
A variation on the classic school exercise
The last exercise is a simple variation of the well-known school exercise squat-push-up-squat-stand. Stand with your feet shoulder-width apart, arms at your sides. Do a squat and place your hands on the floor. Then slowly extend your left leg back, followed by your right. Then jump and pull both legs toward your arms at the same time and stand up. Do this exercise twenty times. It’s a great cardio workout that will help you burn excess calories and tone your whole body.
Cellulite is also closely related to diet and nutrition. Cut down on simple sugars and stop adding so much salt. You should also reduce consumption of fried foods, alcohol and coffee. Instead, add quality proteins and antioxidants to your diet, which help with collagen production. Also try to maintain a drinking regime consisting of clean water and teas.
Eat plenty of vitamins
Include a larger amount of fresh vegetables in your diet. Legumes and healthy fats, such as avocado or vegetable oils, also help. Some types of grains, such as buckwheat or amaranth, can also help reduce the signs of cellulite. The keto diet has also proven effective in the fight against cellulite and has a significant effect on weight loss.
Complement regular exercise and a balanced diet with simple massages that stimulate lymph flow and help remove dead skin cells. You can buy special massage brushes and rollers. Your skin will become better blood-circulated and overall will look healthier and fresher. Finally, a few natural tips – our grandmothers fought cellulite with massages using caffeine from coffee grounds or apple cider vinegar.
