Some of the causes and risk factors that cause cellulite in both women and men can be controlled by massaging with the Foam Roller, which is great for strengthening the fascia where this unsightly ailment lies.
In this article, you can learn all you need to know about the Foam Roller, its benefits and how some routines help reduce the discomfort and appearance of the skin related to the presence of cellulite on the legs and buttocks.
What is cellulite and how does it form on our body?
The only thing you need to know about cellulite is that it is generated by a sedentary lifestyle, poor posture, circulatory and lymphatic problems, and a malfunctioning of the fascia, which is the tissue that surrounds all organs, including muscles and connective tissues.
All these factors, together with the accumulation of body fat, will cause you to have discomfort and strange sensations in your legs in the presence of cellulite. We’ll tell you what to do to prevent the fascia from becoming weak and prone to those annoying dimples.
Can the Foam Roller help to diminish or disappear cellulite on legs and buttocks?
Yes, the massage roller has the potential to improve blood circulation, increase the effectiveness of the lymphatic system, deliver more nutrients and oxygen to the connective tissues and regulate body temperature to protect the tissues that need to be strong.
These massages can be performed directly on the quadriceps, hamstrings and buttocks, where there is often a concentration of fat that causes cellulite. There is enough clinical and sporting evidence to validate that foam rolling and correct use generate short-term benefits.
And although cellulite has several possible causes, in the Foam Roller you will find a comprehensive and versatile ally with which you can reduce the clear signs of this disease, which in many people attacks their self-esteem.
The best Foam Roller exercises to make cellulite disappear naturally
Exercises for legs
The best recommendation is to start working the quadriceps, because they are deep and strong muscles:
- Place your body on the floor and face down.
- Place the roller between your thigh and the floor.
- Use your forearms and free leg to make the movements.
- Your body weight will regulate the pressure on the roller.
- The movements are gentle at first, forwards and backwards.
- If you feel trigger points, generate more pressure for 40 seconds.
- The minimum you can do is 10 repetitions.
- The whole session should not exceed three minutes.
In another session, you can treat the hamstrings as follows. These are also deep muscle groups that allow leg flexion:
- Use a mat to sit on. If you don’t have one, it doesn’t affect the routine.
- Place the roller between the back of your thigh and the floor.
- Lift your buttocks so that the pressure falls on the product.
- With your hands and free leg, perform smooth glides.
- Do this movement at least 10 times to have an effect.
- The entire session should not exceed three minutes.
- Breaks should be one minute.
A complete massage of this part of the body should target the calves, soleus and tibialis anterior, although in this case you can do it with less intensity:
- Sit on the floor, if possible on a mat.
- Place the roller between your calf and the floor.
- With your hands and free foot, control the initial pressure.
- Perform smooth forward and backward glides.
- You can work with a double load, place your free foot on the leg you are working on.
- The session can last three minutes, with one-minute breaks.
- Avoid sudden movements, the calf is very sensitive.
- The stimulation should be from the calf to the heel.
Once you are done with this routine, you can move on to the tibialis anterior to give a complete massage and avoid stimulating one area while others are forgotten.
- Place your body on its side and on the floor.
- Use your forearm for support to keep you balanced.
- Place the roller between your shin and the floor, apply double load.
- Raise your hips and begin to perform smooth glides.
- Use forearms and hands to maintain smoothness and balance.
- Perform this movement for 10 times and rest.
- The entire session can take up to three minutes.
There are two ways to stimulate the buttocks, remember that these are exercises in which you will feel some initial discomfort until the body adapts to this sensory experience:
- Sit on the massage roller.
- Rest your hands on the floor and behind you.
- You will notice that your body leans backwards.
- The gluteal leg you are working should be slightly bent.
- Position the free leg to do a double load.
- Initiate forward and backward glides.
- Perform 10 repetitions and rest for one minute.
At the end of this routine, you should move on to gluteal stimulation while lying on the floor. It should be noted that this exercise should be done calmly due to its complexity:
- Lie flat on your back, if you use a mat it is better.
- Place the massage roller between your tailbone and the floor.
- Spread your legs apart according to the size of your hips.
- Then bend and lift your legs.
- Your thighs should be perpendicular to the floor.
- Make lateral movements, move your legs to the right without taking your shoulders off the floor.
- Now turn your legs to the left, the movements should be gentle and careful.
- Perform these movements eight times and rest for one minute.
- This sequence should be repeated only three times per session.
What are the best natural alternatives to the Foam Roller to reduce cellulite?
You can organise your day to day to do the various exercises that we have suggested in this article. However, it is also important to adjust your nutritional habits and reduce your sedentary lifestyle. Check out these recommendations and natural alternatives that will help you to reduce the stress on your legs and buttocks.