Cellulite, or orange peel, is a cosmetic problem that more than 80% of women in the world suffer from. Of course, most of the time, this problem is concentrated in the buttocks or thighs.
In the past, the phenomenon of cellulite was not associated with weight gain, but modern science has agreed that it is not necessary that the result of cellulite weight gain or weight loss is the absence of this phenomenon.
there are many reasons , Among them, the most important of which is weak muscle mass, and of course, also rapid weight gain and loss.
So today, before we start explaining the sports program in the gym to get rid of this problem forever, I must mention that prevention is always better than a thousand cures, so you must follow the cellulite prevention routine always and forever, even if you get rid of it. Eliminating cellulite is easy, but the difficulty lies in ensuring that it does not return
Here are some points of a cellulite prevention routine:

• Do resistance exercises regularly 2-3 times a week
• Drink enough water
• Doing HIIT exercises
• Take a collagen pepatite supplement
• Apply coffee scrub only once every 15 days
• Exposure to a sauna or any thermal clothing once a week
• And of course, last but not least, paying attention to a healthy diet, increasing vegetables, and mainly reducing pastries
  Ensuring that these points are applied continuously will ensure that we have smooth, flat skin free of any disturbing topography.

The importance of cellulite and thigh exercises

• These exercises help to tighten the muscles of the leg, abdomen and buttocks, It also helps to tighten all the muscles of the body.
• It helps to increase the burn rate in people who suffer from obesity. Buttocks and legs exercises stimulate muscle development in the buttocks and leg.
• Strengthening the stomach muscles and the center of the body. It also contributes to improving digestion and bowel movement.
• Giving the body symmetry between the right half and the left half.
• Maintaining the health of the thigh bones by maintaining the thickness of these bones, and reduce the risk of osteoporosis.
• Increase the strength of the joints of the lower body.
• Helping to dissolve excess fat accumulated in the pelvis and thighs, thus getting rid of excess weight.
• Avoid muscle strain or injuries resulting from lack of exercise.
• Exercising and building muscle can help burn more calories. Although cellulite may not disappear completely, Burning body fat will make it shrink.
• Reducing the appearance of annoying cellulite and achieving firm and tight skin.

Cellulite and thigh exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

First of all: Elliptical Machine

Elliptical Machine

We start our exercise by warming up on the elliptical device because it moves most of the muscles of the body, It moves the legs, feet, shoulders, back and chest, That is, it works on most of the body, And helps burn the accumulated fat in the whole body

Continue the exercise for 8 minutes.

Second: the leg curl machine

Leg Curl Machine

How to do this exercise:

• Set up the device so that the pads are comfortable for your lower back when sitting on them.
• put your legs on the padded arm so that it is just below the calf muscles, Set up the lap pillow so that it sits on your thighs just above your knees.
• Raise your legs so that they are straight in front of you and hold the side handles on the device. pull the padded arm down and back towards you as much as possible with your legs, And continue for a second, Then slowly return it to the starting position.
• Repeat this exercise 15 repetitions for 3 rounds.

Common mistakes of this exercise:

• The most common mistake in this exercise is to rush in motion as many lift the weight and then allow it to return too quickly.

Thirdly: Deadlift with one leg

Single Leg Deadlift

How to do this exercise:

• Start by standing with your feet hip-width apart. Hold the weight, The kettle bell or dumbbell with your hands in front of you.
• bend forward with pushing the hips, Convert your weight to one leg
• While sticking to the weight. Keep your legs slightly curved. Then slowly return to the starting position. Repeat the same steps, switching to the other leg.
• Repeat this exercise 15 repetitions for 3 rounds.

Common mistakes of this exercise:

• Curving your back: Keep your abdomen tight and your back flat during exercise to prevent strain on your lower back.
• Rotate your shoulders: Pull your shoulder blades back and down.
• Strain your neck: Don’t lift your neck to keep looking up as you lean forward. Keep your neck neutral to allow your gaze to follow the path of your movement, Until you end up looking at the ground lowering your torso

Fourthly: Lower back extension machine

Lower Back Extension Machine

How to do this exercise:

• sit on a back extension machine, And put your feet on the foot platform. Your legs should be hip-width apart, With your knees and ankles in a straight line. Your feet should be flat on the platform.
• Squeeze your glutes to start pulling your upper body up using your glutes and hamstrings.
• Pause for a second at the end of the movement, then return to the starting position.
• Repeat this exercise 12 repetitions for 3 rounds.

Common mistakes of this exercise:

• Doing the movement with the neck extended: Do not strain the neck while doing the backward bend.

• Raising the pelvis while doing the exercise.

Fifth: Abductor device

How to do this exercise:

• Sit on the machine with your feet on the footrests and your hands on each handle grip. Your thighs will be inside the leg pads. This is the starting point.
• exhale as you push your legs against the thigh pads, Spread your legs as far as possible.
• Pause for a moment, then inhale as you slowly return to the starting position.
• Repeat this exercise 12 times for 3 rounds.

Common mistakes in this exercise:

• Carrying excess weight, which can strain the spine.

Sixthly: Sumo squats

Sumo Squat

How to do this exercise:

• Stand with your feet slightly wider than the shoulder, with your feet slightly outward.
• Hold the weight with both hands.
• Looking straight ahead, bend at both hips and knees, This ensures that your knees stay in line with your toes. Continue to bend your knees until your upper legs are parallel to the floor. Make sure your back is still within a 45 and 90 degree angle to your hips.
• Push your heels and stretch your legs back to the starting position
• Repeat this exercise for 15 repetitions 3 rounds.

Common mistakes in this exercise:

• Lift only weights that you can carry. Gain weight only when you progress in your fitness level. You can gain weight in a sumo squat only when you are keeping your spine neutral and straight during the exercise.
• Leaning forward excessively is another wrong move while doing a sumo squat.

Your protein-rich meal is important after this workout