If there’s one topic that isn’t fun to think about (or talk about), it’s cellulite on your arms. But that’s what we’re going to talk about today, because it’s an incredibly common problem that many of us face, especially as we age. So we reached out Kimberly Nuzie by Kimberly Nuzie Fitness, who boasts a BA in Exercise Science and a BA in Exercise Science and Nutrition, to get the scoop on the best strength exercises for arm cellulite.
When it comes to tackling arm cellulite (or cellulite anywhere on the body, for that matter), half the battle is establishing a solid exercise routine that you’ll stick with. It will not only reduce fat but also help you lose weight. It’s important to know, however, that you can’t rely on doing cardio alone to eliminate or even reduce the appearance of cellulite. “To change the way your body stores fat, you need to build muscle that firms and firms the area making it appear smoother,” explains Nuzie. “Fat is a very soft tissue that will cause the area to become looser and show more cellulite. When you build muscle it will increase your metabolism and it will burn more stored fat as it changes the composition of the tissue.”
By incorporating strength training into your routine, you’ll be able to tone this area of your body more effectively. You can combine resistance bands, weights, and even just your body weight a minimum of three times a week to see a noticeable difference. “Cardio exercise can be done on top of that, but it’s important to make sure you’re building muscle and changing your body composition,” adds Nuzie.
If you’re ready to learn all about the best strength exercises for arm cellulite, read on! And when you’re done, be sure to check out the 7 Best Strength Exercises to Loosen Up Your “Armpit Dog.”
“These are a great full-body exercise that targets your chest, biceps, and triceps,” Nuzie says of the pushups. “You can modify while kneeling, but trying to complete at least one full pushup per set will help build your strength and endurance.”
Prepare for pushups by assuming a ball-height plankroll and place your hands under your shoulders. Bend your elbows to lower your chest to the floor, then push yourself back up to a high plank. Complete two to three sets of 10 reps.
“This is another great bodyweight exercise you can do anywhere,” Nuzie tells us. “Really focus on the movement in your arms and not your legs and hips moving your body up and down.”
Prepare for this exercise by sitting on an exercise bench and planting your hands on the bench at the sides of your body. You can move your feet slightly apart and keep your knees bent or fully extended to make the dips more challenging. Bend your elbows to lower or “dip” your body toward the floor, then push yourself back up. Contract your triceps. Complete two to three sets of 10 reps.
“Make sure you find a weight challenging enough to make it difficult by the end of the set, but you can still end up with proper form,” Nuzie points out.
To begin bicep curls, plant your feet hip-width apart and hold a dumbbell in each hand. Your arms should be at your sides with palms facing in front of you. She activates the abs and curls the weights towards the shoulders. Make sure your elbows stay close to your sides. Then, use control to lower the dumbbells to starting position before performing the next rep. Complete three sets of 12 reps.
“This will incorporate both cardio and strength into your routine,” says Nuzie. “It will set fire to your core, back, shoulders and arms.”
Start the mountain climbers by assuming a high plank with your hands under your shoulders and your legs straight behind you. He quickly brings his left knee to his chest before extending it and repeating with his right knee. He keeps alternating like I’m running in place. He completes three sets of 30 to 45 seconds.
“Be sure to engage your core so you’re not using upper-body momentum to complete this exercise,” Nuzie tells us. “Raise your arms out to the side first and without lowering them, move them into a front lift.”
To prepare, stand upright with your arms at your sides, holding a dumbbell in each hand. Raise your arms to your sides, then immediately move them into a front raise. Then, lower your arms again. Don’t shrug. Complete two sets of eight reps.
Last but not least, this list of best strength exercises for arm cellulite concludes with renegade files. “Keep your core engaged and your hips pointing to the floor at all times,” Nuzie instructs. “This will work on upper body strength and use the smaller stabilizer muscles.”
Start Renegade Rows by entering a High Board. Rise up to your toes and hold a dumbbell in each hand. Lift a dumbbell off the ground and bring it to your chest, all while keeping your elbow close to your body. Lower the weight and repeat on the opposite side. Complete two sets of 10 reps.
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Alexa Melardo
Alexa is the Deputy Mind + Body Director of Eat This, Not That!, who oversees the M+B channel and provides readers with interesting fitness, wellness and self-care topics. Read more about Alexa
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