Exercise to Get Rid of Cellulite
Exercise Routine
- Lateral squat
- 30-second six-inch squat
- Dyna-Band back row
- 6&6 bicep curl
- Tricep overhead extension
- Power walking
picture shows lateral squat
1. Lateral squat
What you need
2/3kg dumbbells
Targets
Inner thigh, bottom and lower front thigh.
Starting position
Stand straight with your feet together and hold the dumbbells on each side of your shoulders. Your arms will be bent at the elbow. Hold your abs in tight.
What to do?
- From the starting position, move your right leg to the side so that your feet are shoulder-width apart.
- Squat by lowering your body until your thighs are parallel to the floor.
- Now push your body upwards from your heels. As you do this, move your left leg to meet your right so that you are in the starting position again.
Repetitions
Perform two sets of 20 repetitions alternating your starting foot.
Breathing
Breathe normally throughout this exercise.
How should you feel?
You should feel your inner thighs and bottom tighten.
2. 30-second six-inch squat
What you need
2/3kg dumbbells
Targets
Front thighs and bottom.
Starting position
Stand straight with your feet shoulder-width apart and hold the dumbbells on each side of your shoulders. Your arms will be bent at the elbow. Hold your abs in tight. Point your feet out slightly.
What to do?
* Move down into a squat position so that your legs are parallel to the floor.
* Now gently move up and down, lifting off your heels (like a gentle bounce), through a six-inch range of movement for 30 seconds.
* Return to starting position.
Repetitions
Perform two sets of 30-second squats.
Breathing
Breath normally.
How should you feel?
You should feel the front of your thighs and bottom burn. If you don't, then squat down a fraction lower. The body's not used to partial movement so expect a challenge.
3. Dyna-Band back row
What you need
Dyna-Band
Targets
Upper arms and back.
Starting position
Hold one end of the Dyna-Band in each hand with your palms facing each other and position it under your feet. Stand with your legs hip-width apart and bend slightly forward from your waist with your back straight.
Straighten your arms out in front of you so that they're parallel to the floor.
What to do?
- Pull the sides of the Dyna-Band towards you so that your arms go on each side of your waist. Make sure your elbows travel past the shoulder point.
- Move the Dyna-Band back into the starting position with a controlled movement, resisting the tension.
Repetitions
Do three sets of 20 repetitions.
Breathing
Breathe in as you pull and as you return to the starting position, breathe out.
How should you feel?
As you pull, you should feel the muscles across the back squeeze and contract each time.
4. 6&6 bicep curl
What you need
2/3kg dumbbells
Targets
Arms
Starting position
Stand straight with your feet shoulder width apart, knees soft with a dumbbell in each hand.
Stretch both arms out in front of you with your palms facing upwards.
What to do?
- Bend your arms at the elbow and move towards your chest. Keep your elbows in close to your sides.
- Hold for a couple of seconds and return back to the starting position.
Repetitions
Do two sets of six repetitions.
Breathing
Breathe normally.
How should you feel?
As you curl, you should feel the muscles in your upper arm contract.
5. Tricep overhead extension
What you need
2/3kg dumbbells
Exercise mat
Targets
Back of the arms
Starting position
Lie down on your exercise mat and draw your belly button in towards your spine. Hold one of the dumbbells in the air with both hands at one end.
Extend your arms above you and bend at the elbows.
What to do?
- Move weight over and slightly past your head.
- Pause for a moment and bring arms back to the starting position.
Repetitions
Do two sets of 20 repetitions.
Breathing
Breathe normally.
How should you feel?
You should feel the backs of the arms burn and contract.
6. Abdominal rockers
What you need?
Exercise mat
Targets
Stomach
Starting position
Lie on the exercise mat, place your hands at the base of your head behind your ears to support it and raise your legs straight in the air.
What to do?
- Lower your legs about 12 inches while your upper body remains still and then bring them back to the starting position.
- Focus on the abdominal muscles lifting the legs through the hip. Be sure not to jerk but keep the movement controlled.
Repetitions
Do two sets of 12 repetitions.
Breathing
Try to breathe normally throughout. If you struggle, slow the movement.
How should you feel?
Your stomach will contract.
7. Power walking
For optimum results, power walk for 20 minutes outside or on a treadmill.
Remember to take long strides, drive the elbow past the hip and travel at a brisk pace. This will remove lactic acid from the body, burn fat and help cool your muscles down.
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