Leg and butt exercises, such as squats, lunges, leg presses and leg extensions are great for shaping your legs and butt, diminishing the appearance of cellulite, and giving zest to your walk.

However, there is an old school of thought among women, that makes them reluctant to give their legs and butts any serious training, especially using weights (gasp!) for fear they will get too big. Well, nothing could be further from the truth. By combining proper nutrition with proper exercise routine selection, you will get slender and firm legs and butt that you always wanted. This will also significantly reduce the appearance of cellulite!

Every effective leg and butt routine should involve the use of squats. But the fact is, most women do not like to squat.

Well, they may be hard, but they are also the most effective exercise for shaping tights and butts! They also have a great anti cellulite effect.

Some excuses for not doing the squats are:

• “They are hard on my lower back.” Well, this means that you need to strengthen your abdominal region and lower back, as they provide torso support. You may also be descending to quickly, leaning too far forward. If your lumbar region is stiff, look into doing exercises for lower back and abs. You may want to look into yoga, for example, which has some great exercises for making your back stronger and more flexible.
• “I don’t want my butt to get too large.” Actually, it’s the opposite. Squats sculpt, firm up and slenderize excess fat when combined with a proper diet.
• “I’m afraid I will hurt my knees.” The truth is with proper exercise form and correct weight selection, squats strengthen your knees.
• “They are hard on your spine.” Squatting should be done in a slow, controlled movement. When done in a proper form, they are not dangerous to your spine at all. There is no jarring action as in diving, basketball, tennis, or jogging.

Top reasons why you should squat

• You will see significant improvement faster than with any other leg exercise. Doing squats requires a high degree of neuromuscular control – this translates into more innervation than conventional movements and more muscle stimulation. This produces a rapid body change.
• Squats are great for stimulating your basal metabolic rate. They place a big work load on your body, literally turning it into a fat-burning machine.
• They increase your overall strength. Thanks to muscle synergism, other muscles are stimulated too, making you firmer faster. They will make your bones stronger too – especially if done with weights.
• Although they are an anaerobic exercise, by simple increase in the repetitions and shorter rest periods between sets, they can turn into a great aerobic routine.
• You will use a large amount of calories for squatting. They involve the biggest body muscles pushed to their max. Although sessions are usually short, the stimulating effects last hours after the workout. This translates into more calories used.
• They create a lasting physical change, giving a beautiful look to your legs and butt – firm and cellulite free. It’s a fact!

How to do squats for best results for toning and cellulite removal

Initially you can perform squats without any weights, but for best results you should be doing them with dumbbells in your hands or with a bar with weights, increasing the load as you get stronger. When using a bar, position it across your shoulders. You may want to use a rack to help you. Hold each end comfortably to steady it. Lift it off the rack and step away.

If you experience problems keeping your balance when squatting flat-footed, place a board under your heels.

Killer Squat – the Basic Squat. Place your feet about 6 inches apart and point your toes straight ahead. With your head up and back straight, bend your knees and lower yourself until your tights are parallel or below parallel. While squatting down, keep looking straight ahead and allow your upper body to bend forward a little. Control the movement all the way down. Push yourself up to return to the erect position. Repeat the motion 8-12 times. Take care not to bounce up from the bottom, lock your knees at the top or descent too quickly.

Killer Squat Variation 1. Place your feet 16 inches apart and point the toes strongly outward. With your head up and back straight, bend your knees and lower yourself to below parallel. Push yourself up again to return to the erect position. Take care not to lean forward; lock your knees at the top or descent too quickly. Repeat the motion 8-12 times.

Killer Squat Variation 2. Stand with your feet about 4 inches apart and with your toes slightly inward. Elevate your heels by stepping onto a three-quarter inch board. With your head up and back straight, bend your knees and lower yourself to below parallel. Make it a slow and controlled motion. Push yourself up again to return to the erect position. Repeat the motion 8-12 times.

Killer Squat Variation 3. Stand with your feet shoulder width apart. Point your toes straight ahead. Hold on to a steady object. Rise up on your toes, bend your knees, and slowly descend toward the floor. Tilt your upper body strongly backward. Keep going down, until your butt almost touches your heels. Pause for a moment, then come back up the same way. Don’t lock your knees at the top. Repeat the motion 8-12 times.

In conclusion

Squats are hard, there is no question about it. Many women prefer to continue to use the various ant-cellulite wraps, anti-cellulite creams, and lotions, or even liposuction surgery; hoping they will do their magic and reduce cellulite without any work or effort involved. If you are one of them, then good luck. But think about what your body may look like with a proper exercise routine. Is it worth the effort? I definitely think so!

To see real benefits from this you must also follow a healthy diet and make other lifestyle changes, or your results will be very limited. Read more in and Top Hamstring Exercises for Cellulite Removal, How to Get Rid of Cellulite the Old-fashioned way. To learn about other methods that you want to try, visit Body Wraps for Cellulite Removal and How to Get Rid of Cellulite.

Even though we all wish there was a “genie bottle” or “magic pill” to help us get rid of cellulite fast, but in the end the best cellulite removal method is good, old-fashioned, healthy nutrition and anti cellulite exercises.

Many experts agree that sophisticated treatments that promise to get rid of cellulite and cost hundreds of dollars may simply cause your skin surface to puff up slightly, temporarily reducing the appearance of cellulite. Treatments like liposuction (a surgery used primarily to remove fat) and mesotherapy (injection of drugs into cellulite) are expensive, painful, and they too may produce only temporary improvement. Many doctors even warn that liposuction is not an effective treatment for cellulite because liposuction is designed to remove deep fat instead of cellulite, which is close to the skin.

The Top Four Hamstring Exercises for Cellulite Reduction

I deeply believe (and am already starting to see results – wait, till I post some before and after photos!) – many experts agree, too – that an exercise routine that combines aerobic exercise with strength training is the best weapon against cellulite. They are free, long lasting, and provide benefits for your overall health.

With the right exercise plan, combined with proper diet, you can reduce cellulite and make your lower body look smoother and firmer. Now it’s just a matter of knowing what you need to eat, what exercises you should perform, the duration of your workout, and the rest of the specifics when it comes to “proper dieting and exercise.”

As I mentioned above, the areas that typically contain cellulite are the back of the legs, also known as the hamstrings. Below, I have listed 4 of the top hamstring exercises. Performing 4 sets 8 for 2 of the following 4 exercises, 3 days a week will tighten and firm up the trouble area found behind the upper leg.

1. Stiff Legged Dead Lifts

This exercise does not require any machines – just dumbbells and can be performed at home.

• Hold dumbbells at your sides. Keep your back straight and your feet slightly less than shoulder width apart.
• With your knees close to being locked, bend forward from the waist, until your upper body is parallel with the floor, letting your hands with the dumbbells hang at arm’s length close to the floor.
• You should feel the stretch in the back of your legs.  If you are very flexible and cannot feel enough of a strech, use a step or block to stand on so you can get a deeper bend.
• Lift your torso up again, keep your shoulders back, and arch your lower back in for a complete lower back contraction.

2. Lunges with dumbbells

This exercise does not require any gym machines- just dumbbells and can be performed at home.

• Hold two dumbbells at your sides
• With your back straight, head up, and chest out, step forward, bend your knees, and bring your trailing knee close to the floor. Take a big step – your back leg should be almost straight.
• Push yourself back up off your heel not your toe to the starting position with one strong movement, bringing your feet together, then step forward with the other foot and repeat the movement.
• Alternate the legs or do all repetitions with one leg, and then repeat with the other.

3. Standing Leg Curls

This exercise can be performed with leg curl machine or with ankle weights. If you have access to one or have it at home – great. Otherwise, do them at the gym or use ankle weights.

• Stand up to the leg machine and place one leg behind the lever mechanism.
• Keep yourself steady and curl the leg back toward your behind as much as possible. Get a peak contraction at the top and then lower the weight back to the starting position.
• Do the exercises slowly and be conscious of your movement.  Lift the leg and hold it there for one or two seconds. Lower the weight slowly.  Repeat the set with the other leg. Be conscious of your body and movement at all times, making sure your form is correct.

4. Leg Curls with Leg Curl Machine

This exercise requires leg curl machine. If you have access to one or have it at home – great. Otherwise, you will have to do it at the gym.

• Lay face down on the leg curl machine and place your heels under the lever mechanism. Your legs should be stretched out straight. Hold on to the handles or the bench.
• Curl your legs up until your hamstrings get a peek contraction. Release and lower the weight slowly back to the starting position. . Leg curls should be done through the fullest range of motion possible.

To see real benefits from this you must also follow a healthy diet and make other lifestyle changes, or your results will be very limited.

Other exercises that are great for leg cellulite, are squats and bike riding. If you have a bike – try to ride it 2-3 times a week. If the weather is bad, you might get yourself a bike trainer and ride at home (read some bike trainer reviews) or a just cheap, second-hand stationary bike that you may find on Ebay.

Read more in Killer Cellulite Exercises For Your Legs and Butt, How to Get Rid of Cellulite the Old-fashioned way.  To learn about other methods that you may try, visit Body Wraps for Cellulite Removal and How to Get Rid of Cellulite.