Exercises to Get Rid of Dimples

One of the most common skin issues for women and also many men is cellulite. Cellulite is a skin condition that creates the appearance of dimples in the skin, caused by underlying fat deposits. Cellulite is unsightly and unwanted, but fortunately, it's something you can deal with. The first step to reducing the appearance of cellulite is losing weight. By creating a workout with cardio and muscle-building exercises included, you can shed layers of fat and tighten and strengthen your muscles, toning your body and helping get rid of dimples.

  1. Cardiovascular Exercise

    • Cardiovascular exercise is the key to losing body fat. This includes any aerobic or other activity that gets your heart rate going and improves the amount of oxygen in your body. This can include things such as cycling, rowing, running, jumping jacks and swimming -- all of these activities will help blast away calories and burn off those layers of fat. Keep up with regular cardio, with at least three to five 20- to 30-minute sessions a week. Cardio works great as a warm-up before a workout, or you can get your cardio sessions in separately during the week.

    Squat

    • Strength-training exercises are essential to include for building muscle and helping to firm and tighten your skin, and the squat is one of the most effective to include in your workout, especially when you're dealing with cellulite. It works nearly all of the muscles in your lower body as well as your abs, and by incorporating dumbbells you increase the resistance, maximizing the results of the exercise. Start in a standing position, feet shoulder-width apart and toes pointed slightly outward, a dumbbell in each hand. Slowly squat down until your thighs are parallel to the floor, without rounding your back at all during the movement. Push yourself back up to a standing position.

    Lunge

    • The lunge targets the gluteal muscles in the buttocks and the hamstrings on the back of the upper legs. This exercise is important to include if you're trying to get your skin smooth and dimple-free, because cellulite is often most noticeable on the thighs and buttocks. Standing straight with feet slightly wider than shoulder-width apart, step forward with one leg, lunging down until your back knee is nearly touching the floor. Position your forward leg so it's on a 90-degree angle with your thigh parallel to the floor and knee aligned with your toes. Keep your upper body straight and push yourself back to your starting position, then switch legs. Adding a barbell or dumbbells is a variation to increase the intensity of the exercise.

    Push Crunch

    • To work your abdominal muscles, include the push crunch as part of your workout. Lie flat on your back on an incline bench, your legs anchored under the foot pad so your legs are on a 90-degree angle. Position your arms straight out so your hands are aligned with your shoulders, a dumbbell in each hand, palms facing away from you. Keeping your lower back flat against the bench, engage your core and raise your torso, then lower yourself to your starting position. Keep your arms straight during the movement. Repeat.

    Dumbbell Kickback

    • To work your upper arms, primarily the triceps muscles, the dumbbell kickback is an effective exercise. Kneel over a bench, with your right lower leg and right hand flat on the bench, your left leg straight, and foot flat on the floor. Position your left arm so it's straight and parallel to the floor, grasping a dumbbell, palm facing in. Slowly flex your left elbow, bending your arm until it's on a 90-degree angle. Extend your arm to return to your starting position. Repeat, then switch arms.

    Biceps Curl

    • To use the biceps muscles, which sit at the front on your upper arms, incorporate the biceps curl exercise into your routine. Stand straight up with your feet shoulder-width apart. Extend your arms straight down at your sides, a dumbbell in each hand, palms in. In a slow, controlled motion, flex your left arm, bringing the weight up just over your shoulder. Keep your arm close to your body during the movement. Extend your arm so it's straight again, then repeat with your opposite arm.

    Considerations

    • Complete three sets of eight to 12 reps for each exercise. Only increase the amount of weight used when you can successfully complete 12 reps of an exercise without impairing your form. Although cardio and targeted strength-training exercises are essential for losing fat, building muscle and creating a tight, toned physique, you also need to pay close attention to what you're eating. You can put in all the hours you want at the gym, but if you're not eating a healthy diet, your hard work isn't going to pay off. Base your meals around fresh, nutritious foods like fruits and leafy greens, and stay hydrated by drinking at least eight glasses of water a day. To help with cellulite, it's especially important to avoid excess sugar and salt intake, as this can actually contribute to the appearance of cellulite.