Foam roller exercises have gained a lot of importance in the past few years. The main reason behind this is their ability to reduce cellulite. This is a common condition that occurs mostly with women. Cellulite is known to affect the skin of the abdomen, pelvic region and lower limbs, making them dimpled. This condition can also be found in men that are deficient in androgen. The main causes of cellulite are not well known. However, research indicates that cellulite can occur due to changes in physiology and metabolism, vascular changes, shifts in connective tissue structure and inflammatory processes.
Cellulite can be reduced through foam roller exercises on different parts of the body. Foam rollers are thick pieces of foam used for different types of exercises. Foam roller exercises help to massage areas and break up the interwoven fat fibers. They increase the flow of nutrient rich blood to these areas. It also helps to stretch connective tissues and improve circulation. This enables the body to expel abnormal fluid retention and toxins. Here are some foam roller exercises that can help to improve the appearance of your legs.
Place the foam roller on the ground and lie sideways on it. Roll out your outer thigh, which is also known as the IT band. This is a muscle which runs from the knee to the hip. Remember to stop and massage the tender areas for a few seconds. These are usually the areas with tighter muscle tissues. You may find it difficult to roll these muscles out or experience a little pain in the beginning. It becomes easier after you do it for a few days.
This may seem a little hard to do, but with a little practice it should not be difficult. To perform this foam roller exercise, you simply have to lie on top of the roller. Place your hands behind your back and then maneuver yourself forwards and backwards. Avoid rolling over the sensitive areas behind your knee. This foam roller exercise will require more balance than the others.
This foam roller exercise is easier than the other two. For this one, you will have to place the foam roller in the front of your body. Rest your thighs on the roller and use your hands to balance yourself. Move back and forth from your knee using your hands right up to your hip. This will help to massage and smoothen out all the cellulite on your thighs. Beginners can use their toes to propel themselves forwards. However, it's best to use just the hands so that the thighs are massaged properly.
Performing these foam roller exercises for 20 minutes a day should be enough to get rid of cellulite. However, it's important to be regular with these exercises. You can do this by including foam roller exercises in your daily workout schedule.