Uneven thigh fat ruining my figure... "Exercise like this to turn it into impressive muscles"

Cellulite occurs more frequently in women than in menㅠ

No wonder it was only on my legㅠ

 

To eliminate cellulite, which is a lump of fat, you need to combine aerobic exercise with strength training such as squats.

[Photo = Getty Images Bank]

One of the concerns for women who enjoy wearing shorts and skirts is cellulite on their thighs. In particular, cellulite that forms on the back of the thighs is not easily noticeable to oneself and is difficult to check, so it is important to prevent or manage it regularly.

 

How can existing cellulite be smoothed out to achieve smooth skin again? According to the American health and medical media 'Prevention,' just doing a 20-minute workout three times a week that combines several movements can help reduce cellulite.

 

Experts say, "If you perform the exercise methods correctly, you can reduce cellulite and make your body look smoother and firmer," and "As a result of an 8-week exercise program conducted with 16 women of various ages between 26 and 66, most participants showed a reduction in cellulite."

 

According to this study, women on average lost 3 pounds (1.36 kg) of fat, gained 2.5 pounds (1.13 kg) of muscle strength, and their hip circumference decreased by 1.5 inches (3.8 cm). Additionally, the thickness of the fatty layer in the thigh decreased by 1.3 mm, while muscle tissue in the same area increased by 1.8 mm.

 

It may seem like a small change in millimeter units, but their legs have become visibly more toned. Cellulite can worsen if toxins or waste accumulate or if blood circulation is poor, but the most definitive information is that cellulite is a lump of fat.

Reasons why 'fat lumps' cellulite is more common in women than in men

 

The reason it appears different from other local tissues is due to the visibly uneven surface. In males, the connective tissue connecting the skin and fat tissue shows a tightly woven crisscross pattern, whereas in females, it is arranged in a honeycomb-like structure.

Therefore, women tend to have more prominent cellulite in areas with more fat, where it bulges, and less fat areas appear sunken. According to experts, as people age, the connective tissue thickens and the skin layer becomes thinner, making cellulite more pronounced.

 

Additionally, women lose an average of 5 pounds (2.27 kg) of muscle every 10 years after reaching adulthood, and gain 15 pounds (6.8 kg) of fat. Experts explain, "Fat has a soft nature and cannot tighten our skin like muscle does," and "The best way to eliminate cellulite is to reduce fat and replace it with muscle."

 

Exercise methods to reduce cellulite and build muscle

 

Implementing extreme dieting to reduce internal fat can actually worsen the condition. Fasting diets lead to muscle tissue loss and decrease skin elasticity, which can make cellulite more prominent.

Exercise can be done without much boredom by performing three stages: cardiovascular strengthening, strength training, and stretching, each for 20 minutes. First, do light cardio exercises such as walking, cycling, or stair climbing for 2 minutes, then increase the intensity to the point of shortness of breath and continue for 8 minutes, and finally lower the intensity for an additional 2 minutes of aerobic exercise.

 

Next, perform basic strength exercises such as squats and lunges, ensuring that enough weight is applied to the muscles to maintain a difficulty level where only 10 to 15 repetitions can be barely completed. The final movement should be performed until the muscles are so fatigued that repeating the same motion is no longer possible. After strength training, finish with stretching, holding the muscles in the arms, abdomen, and legs that feel tight for 20 seconds.