I promised a friend of mine to make a workout that beats up the cellulite and forms the butt. It’s been a while and it’s finally time to do it.
It’d be easy if I could just go to the gym with her and show her what to do, but to make a tutorial and find the pictures for everything is a bit more complicated. I’ve been too busy lately.
When I exercise I usually do a work our for upper or lower body. I don’t go too crazy about a specific muscle group, but work out to get toned and keep fit. After years of being super skinny and not moving much from behind the desk, I had no idea why we girl grow cellulite.
One day, when I finally started going to the gym, I had a thought which sounded like: have I ever seen a woman with tones muscles and cellulite?! The answer is NO! It’s our modern way of living that forms the unpleasant under-skin fat cells – working behind desks all day every day, rushing on a long journey to home exhausted after the long busy hours, eating something quickly and going to bed.
So here is my plan how to beat up the cellulite cells, ladies! It works on me, it work on you too!
- Stretch, 0:20 min
- Child’s Pose, 1:00 min
This is one of my favourite yoga poses. It’s so relaxing, yet helps you stretch your back very well. Make sure your bottom touches your ankle (is not lifted in the air), while your hands are far in front of you with the palm facing and hitting down. If you can touch the floor with your forehead, even better.
- Down Facing Dog, 1:00 min
From the place you were in the last position, just lift your body up keeping your feed and palms where they are. Stretch nicely – that will move your blood around your body, get you warmer and will stretch your legs and back.
- Knee Raises, 0:30 min
Raise one knee on 90 degrees in front of you, repeat 10 times; change with the other leg.
- Quick Lunges, 0:30 min
10 reps of quick lunges with the right leg in front; 10 reps with the left leg. I’m saying quick, because we’re still warming up. To do the lunges correctly, your both knees have to form 90 degrees angle.
If I’m at the gym, I’ll pick a bar with 10 kilos (I don’t need more for my legs at the moment, but you can find what is best for you).
If at home, I use my gym ball holding it in front of me.
I intend to do 2 sets of 30 reps. Sometimes I do another set. Just note: don’t overdo yourself at the beginning, otherwise you won’t be able to get home. Start with a small amount of reps and increase next time.
Important about squats: The position is very important! Feet shoulder width apart; hold your tummy in at all time; back straight, chest and shoulders lifted up, butt behind you; knees soft when you’re up.
Now you can have a break of half a minute and drink a bit of water.
- Front Lunges
I do 1 set of 30 reps on each leg holding a 3 kg dumbbell in each hand. You can go without the dumbbells at the beginning.
Take a position by putting on leg in front of you, the other one behind. Bent both knees at 90 degrees and count slowly your reps. Try to keep a stable temp.
Important for lunges and squats: If you use higher weights and less reps, you’ll pump out bigger muscles quicker. Our purpose here is to define a toned body and burn the fat cells, so we’re using less weight, but repeating more time to build strength.
Have a sip of water again.
- Gym Ball Back Squats
Put the ball behind your waist and lean on the wall. With your hands on the waist, bent your knees in front of you rolling the ball behind you. Come up again. 1 set of 30 reps here – I get too bored to do more. Don’t use extra weight. When finished the 30 reps, hold position with bent knees for another 30 seconds.
- Tiptoe Squats
I already told you about these – very important for the calves, especially when you walk on heels. 1 or 2 sets of 30 reps.
Stretch and Relax
Stretching when finished exercising is very important for your muscles, so they don’t get too sore on the next day.