fitness

Foam rolling: what exactly is it and does the fascia roll training against cellulite help?

The bikini season is in full swing and all women want to show their bodies at their best for a beach vacation. Unfortunately, we all know them – the small and unsightly dents on the legs and buttocks. Regardless of fitness level and age – according to recent studies, up to 95% of women worldwide suffer from cellulite. While overpriced creams and cosmetic treatments promise an improvement in the complexion of the skin in the shortest possible time, exercise is the only safest way to combat orange peel. Foam rolling has grown in popularity in recent years, and for good reason. The fascia roll training is primarily intended to help relieve back pain, loosen muscle tension and prevent injuries. In our article we reveal exactly what is behind the beauty trend and the most effective exercises with fascia roller against cellulite!

Foam Rolling Fascia Roll Training Benefits Exercises against cellulite with its own weight

Although fascia rolls offer a lot of benefits for our health, they are unfortunately one of the most underrated fitness accessories. With foam rolling, the individual parts of the body are rolled back and forth on special foam rollers. Sounds pretty easy, right? You will be surprised how versatile the roles can be. Whether for warming up, for more flexibility, faster muscle regeneration or against cellulite – this is an incredible tool that you should definitely incorporate into your fitness routine.

What are fascia anyway??

Thigh Workout Exercises Against Cellullite Foam Rolling

Before we get into the benefits of foam rolling for our body, let’s first explain what fasciae actually are. This is a kind of “tissue network” that envelops our organs, muscles, tendons and ligaments and runs through the entire body. Fascia consist of thick collagen and elastin fibers and above all ensure that the body remains stable and flexible. They are also involved in nutrient transport and water storage, prevent muscle soreness and reduce cellulite on the buttocks and thighs. A lack of exercise or too much stress can cause so-called “sticking” of the fascia and the result is often severe pain. Healthy connective tissue plays a crucial role in our well-being and physical health. And this is where the fascia roll training comes into play – rolling back and forth exerts slight pressure on the skin. The gentle massage relaxes our muscles and loosens the stuck fascia.

Can foam rolling help against cellulite??

Exercises against cellulite abdominal legs buttocks training fascia roller exercises

As already mentioned, sticky fasciae can worsen the appearance of our skin and promote the development of cellulite. However, targeted foam rolling training is one of the most effective methods of promoting the production of collagen fibers and stimulating the cells in the connective tissue. In addition, the massage and the fast movements help to squeeze the water out of the connective tissue. And as we all know, water retention and weakened connective tissue are the most common causes of orange peel. So it can be said that foam rolling can help against the unsightly dents.

Back Pain Prevention Exercises Fascia Roll Training Benefits

A study conducted by Dermatology Research and Practice Journal examined the effects of foam rolling on women with cellulite on the thighs and buttocks. After just 2 weeks of regular training, the participants lost an average of 1.7 centimeters and the skin looked much firmer and healthier. However, when training fascia, you should make sure that you do the exercises as quickly and intensively as possible. The latest studies have shown that the slow movements can actually increase the visual effect of cellulite.

Fascia roller training against cellulite – How often should you exercise?

Foam rolling exercises abdominal legs buttocks training with your own weight

We are not surprised that foam rolling has become so important in the fitness world in recent years. It’s one of the easiest and most versatile ways ever to work out from home and reduce cellulite. The exercises with the fascia roller help to stretch the connective tissue and improve blood circulation. This allows the body to excrete water retention and toxins, which leads to a reduction in cellulite. For faster and more permanent results, it is recommended to do a foam rolling workout around 3 to 4 times a week. So that you massage the tissue vigorously, the fascia roller should be a little harder.

Foam Roller Training Exercises Against Cellulite Home Workout

Foam rolling is a wonderful addition to any training routine and is ideal for both fitness beginners and advanced users. Many of the exercises with the fascia roll are similar to classic positions from yoga and Pilates and are therefore perfect for preventing neck pain. However, if you are not completely familiar with fascia training, you should start with shorter units and lighter pressure to prevent possible injuries and pain. And here you will find the most effective fascia roller exercises for cellulite:

  • Tighten the front of the thighs – This exercise focuses on the front of the thigh and helps loosen the fascia and improve blood circulation. To do this, go into the classic push-up position and place the fascia roll between the thigh and the fitness mat. Tense your stomach and buttocks and slowly roll the roller down until it reaches just above your knees. Then, roll in the opposite direction and do the movement for about 30-60 seconds.

Abdominal Legs Buttocks Training with Your Own Weight Foam Rolling Benefits Exercises against orange peel

  • Exercise the outer thighs – The outer thighs are one of the areas most affected by cellulite and should therefore be exercised regularly. Lie on your side on an exercise mat and the foam roller under your hips. Lift your body a few inches off the floor and support yourself with your lower arm, keeping the lower leg straight and the upper leg slightly bent in front of the lower. Roll back and forth for 30-60 seconds and switch sides.
  • Foam rolling for firm legs – The following exercise not only massages the buttocks, but also the rear thigh muscles and is a real miracle weapon against orange peel. Sit on the floor with your legs stretched out and place the fascia roll under your thighs. Tense your stomach, keep your back straight, and begin gently rolling back and forth. It becomes even more intense and strenuous if you keep one leg straight and the other slightly bent. So the weight is shifted to one side, which is trained even more. Repeat the movement for 30-60 seconds.

Abdominal Legs Buttocks Training for Home Foam Rolling Exercises

  • Fascia roller exercise for the buttocks – If you dream of a firm bottom without cellulite, then you are in good hands with this movement. Sit on the fascia roll and place your palms behind your body. Cross your legs by placing the lower leg of one leg on the thigh of the other just above the knee. Roll back and forth slowly for 30-50 seconds and repeat the movement with the other leg.
  • Lateral turning – This exercise works several muscle groups at the same time and is ideal for reducing cellulite on the buttocks and thighs. Sit on the roller and support your arms behind your body. Bend your legs slightly and then slowly drop your knees to the right, rolling your hips to the left. Repeat the exercise at least 10 times on each side.

Thigh Exercise Self-Weight Home Workout Fascia Training Benefits

  • Train your calves – Even if the calves themselves may not be affected by cellulite, they play an important role in our physical health and improve the overall appearance of the skin. Sit on the floor and place the foam roller under the mid-calf of one leg. Support yourself with your hands backwards and lift your bottom so that you only touch the floor with your hands. Cross your legs and then slowly roll back and forth. Do 10-15 repetitions, switching sides.
  • Tighten the adductors with foam rolling – If you want to have slim and firm legs without cellulite, then you should also train the adductors. Lie face down and bend one knee to the side at a 90-degree angle. Place the roll under the inside of the knee and roll the leg forward towards the bottom and then back. Repeat the movement 10-15 times and switch sides.

Fascia Roll Training Against Back Pain Foam Rolling Benefits