Simple Exercises to Reduce Thigh Dimples


Dimpled skin, usually on the thighs, hips, buttocks and abdomen, is called cellulite. Cellulite is caused by fat pockets, and women typically have more of it than men because a higher percentage of their body is composed of fatty tissue. Cellulite is not a serious medical condition; however, it is unsightly and can make you self-conscious. While many manufacturers tout the benefits of creams and gels, there is no credible scientific evidence that topical preparations effectively treat cellulite, Instead, a regimen of diet, exercise and changing your habits can control, but not eliminate, your problem.

The bane of women everywhere, cellulite on the bottom often appears as people grow older. In women, cellulite typically appears after puberty. Major changes in the body like pregnancy, breastfeeding or menopause can increase the amount of cellulite throughout the body. In order to remedy this situation, individuals often resort to a range of creams, exercises, diets and treatments.

1. Suspended Stability Lunge:

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How to Do:

  • Start standing with a weight bench or TRX straps behind you.
  • Elevate one leg behind you so your leg is lifted to thigh height.
  • Place the foot of the lifted leg in the TRX strap or on the bench.
  • Now lower your body weight into a lunge position, maintaining your balance as lower and lift.
  • Do 7-10 reps on the right leg, then repeat on the left.  Add 5-10 pound dumbbells for a greater challenge.

2. Side to Side Plies:

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How to Do:

  • While looking straight ahead, stand with feet wide apart.
  • Your toes should point about 45 degrees outward.
  • Rest your hands on the hips. Bend knees and lower hips as low to the ground as you can.
  • Keep shoulders and back straight. Hold this position for 30 seconds.
  • Now slowly straighten legs and slide left heel towards your right.
  • Then squeeze inner thighs together for 30 seconds.
  • Next, take a big step backward to the left and repeat the plies, sliding your right heel in. Repeat 10 times.

3. Squats:

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How to Do:

  • Stand with your feet slightly apart. Now bend in a sitting position until your thighs are parallel to the floor.
  • Straighten your hands parallel to the floor, in front of your body and hold this bent position.
  • This almost appears like an air-sitting position.
  • Stay in this position for 30 seconds and repeat 10 times.

4. Pivoting Curtsy Lunge:

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How to Do:

  • Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position.
  • Bend both knees so you’re in a lunge stance.
  • Lean your torso forward 30 degrees and pulse up and town 10-15 times.
  • Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
  • Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

5. Shifting Side Lunge:

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How to Do:

  • Stand normally with feet together, and holding the dumbbells by your side.
  • Take the right foot wide out, and lower into a side lunge, keeping the dumbbells on either side of your left foot.
  • Bend the left knee with maintaining the position, but shifting the weight to both legs and lowers into a wide squat, reaching for the floor in front of you.
  • Now, extend the alternate leg for side lunge, and perform the same that you did with your right leg.
  • Bring both legs together and stand up for the rep.

6. Lunges:

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How to Do:

  • To properly perform a lunge, put your hands on your hips.
  • Take a step forward with your right foot and lunge into this movement.
  • You want your upper thigh to be parallel with the floor and your knee to be in line with your toes.
  • Return to your original position and swap legs. Complete 3 sets of 15 lunges per leg.

7. Hip-Lift Progression:

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How to Do:

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift.
  • Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

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