“There are no truly effective treatments for cellulite.“ Mathew M Avram, 2004.

We have started with this quote from Mathew Avram as it is important to know that currently there are still no known cures or effective treatments for reducing cellulite. However, one method that some people have claimed to help to reduce the visual appearance of cellulite is exercise. By exercising you reduce fat (a possible contributing factor for developing cellulite) and tighten the skin and muscles to help make the skin stronger and more elastic.

Cellulite affects around 9/10 women – you are certainly not alone in trying to reduce cellulite!

Step 1 – Cardio Exercises

A health diet can help you prevent cellulite, but it will not get rid of it. The only way you can remove cellulite and have a smooth bum, tummy and thighs is by exercising regularly!

Exercise will not only help you to remove cellulite, but it will also help you to lose some inches on the waist and hip area and get you toned, fit and slimmer.

The more you sweat better results you will get! When you exercise your body circulation speeds up and increases the levels of oxygen in your blood. This stimulates the lymphatic system to work and dispose of internal body waste more effectively, helping to break down the fatty deposits that can cause cellulite.

Exercise regime targeted to fight cellulite

Go running – To help the body to remove cellulite you have to do some cardiovascular exercise to boost the circulation. So, you can do a 20 minutes session of intensive running on a treadmill three times a week. Start the session according to your fitness and increase the intensity of the running time as you get fitter. If you can talk comfortably while exercising you are pacing yourself correctly. At the end of each session do a quick sprint for the last couple of minutes until talking becomes difficult.

Aerobic exercise – Start a cardiovascular activity that you enjoy such as running (as above), dancing, skipping, cycling or brisk walking. The idea is to improve your cardiovascular fitness, helping the body to tackle cellulite.

Aerobic workouts

Choose a workout that you like and go for it. Some breath-taking exercises include:

• Kick Boxing: This exercise is great to shape the bum and burn some calories.
• Cross Trainer: Go for a 3 to 5 percent incline to really work on the bum and legs and switch direction every 5 min if you can to work the muscles all around.
• Power Yoga: If you are into yoga, practice the Sun Salutation, as this will keep you moving and help your body to detox, which also helps to improve bumpy skin due to cellulite. Also try poses such as the warrior and the chair to work your thighs.

Step 2 – Dynamic Exercise Routine

After each 20 minutes cardiovascular session, start a five minutes exercise routine workout with 10 to 20 repetitions each, as follows:

Shrinking Squat – Stand with your feet hip-width apart, hold a 5lbs weight on each hand, toes pointing forward. Bend your knees down into a squat position, keeping the body weight on your heels, leaning forward slightly and keeping the back straight. As you straighten the legs and stand up from the squat, lift one foot and extend one leg at a time sideways in a slow movement, tensing your bum muscles as you do it.

Dead Lift – Stand with your knees slightly bent and feet hip width apart. Hold a 5lbs weight in each hand, clutch the tummy muscles in and lean forward hanging down the arms by the outer thighs, rolling the shoulders back and bending from the hips. Stand back up again in a slow movement.

Side Lunge – Stand upright, bend the elbows and hold the weights pulled in against the chest. Bend the right knee and take a long step straight out to the side with the left leg, toes turned out. Pressing the hip back and leaning forward slightly, lunging down to the right.

Pelvic Tilt – Lie down on your back, bend the knees creating a 90 degree angle to the floor. Keep the arms straight by your sides, palms facing down and touching the floor. Tilt the pelvis up and raise the hips, then open the left thigh out to the side, with a step movement bring the knee back in line with the hip, repeat with the other leg.

Stepping – Stand behind a low bench or step, position the right foot flat on the step, keeping the hand by the sides. Clutch the right bum and stand up onto the step. As you go up lift your left leg out to the side with a slow and controlled movement. Return to the initial position and switch sides after completing a set.

These five exercises should be performed with a slow and controlled movement to work the muscles correctly. In case you don’t have 5lbs hand weights, you can use two half-litre bottles of water.

References and web resources

• “Cellulite: a review of its physiology and treatment” by Mathew M Avram. Journal of Cosmetic and Laser Therapy 2004, Vol. 6, No. 4 , Pages 181-185 (doi:10.1080/14764170410003057) Abstract.
• “Cellulite Treatment: A Myth or Reality: A Prospective Randomized, Controlled Trial of Two Therapies, Endermologie and Aminophylline Cream” by Collis N, Elliot LA, Sharpe C, Sharpe DT. Plastic & Reconstructive Surgery: September 1999 – Volume 104 – Issue 4 – pp 1115-1117 Abstract: www.ncbi.nlm.nih.gov/pubmed/10654755
• “Thin thighs in 30 days” by Mandy Franis. Mail Online. Accessed Oct 2011.

They start of with some side step ups on a park bench, then move onto Bosu squats, which are done on a Bosu balance board.

Then there are some plank glute kickbacks, which also work the arms a little as you hold your weight as if in push up position.

Walking lunges with a twist are done next, which really do result in a burn.

Glute Hips Lifts come next which work the glutes, inner thighs and core muscles.

Single leg squats come last, these are a real great thigh and glute exercise.

Watch all the exercises here:

Womens Fitness Tips

This workout video from Femme Fatale Fitness is perfect for toning bums, tums and thighs. These workouts will target those stubborn areas to reduce fat and tone muscles.

Warning: The sound is not good on this video, the trainer speaks quietly and the music is very loud! Nevertheless, it is worth watching to learn the correct form of the exercises below.

This workout is done as a circuit, you cycle through each exercise and if you are fit enough you repeat them all again. To start with work on going through the exercises just once. The video provides instructions on how many of each exerise to perform. You generally perform 8 to 12 of each exercise.

All of these exercise use a customised sandbag. It is a “sand bag” fitness routine. A sandbag simply acts as a dead weight. It has some advantages over traditional barbells and dumbbells. For a start it is softer to you can hold it to your body more comfortably. It provides many grip options. Watch the burpee, press and squat combos at the end for the video to see how you can use it to effectively increase the intensity of a traditional bodyweight workout – the burpee.

1. Clean to Reverse Lunge – works thighs and buttocks – a great leg strengthener
2. Squat Presses – works thighs, buttocks and arms/shoulders – a combination exercise to burn more fat
3. Single Leg Deadlifts – works the thighs and lower back and improve stability
4. Shovelling - these work the core and simply mimic a shovelling movement. A simply twist and squat.
5. Lateral Lunges – these focus on the thighs. Step wide and sink low for best results.
6. Bent-over row to clean and press – clean and presses work the back, shoulders, arms, great for toning and strength
7. Get-up Bridge – another excellent core strength exercise, similar to the Turkish Get Up. A fantastic core strength exercise.
8. Sandbag Ab Isolation Exercise – works the abs of course! Really these are leg raises, but very effective at improving hip strength.
9. Windmills – a core workout that is most often seen in kettlebell classes.
10. Shoulder lunge press – complex movement that works the legs, shoulder and the stabilizing muscles.
11. Around the world – works upper body and core, a very dynamic exercise.
12. Marine Burpee and Squat – very intense workout that requires a good fitness level. A squat, squat thrust, leg split, then jump squat back. If you want to go really hardcore add a push up!

She starts with some barbell squats. Note how she squats low, keeping her back straigh and gaze looking forward at all times. The towel can be used to cushion the bar as well as soak up sweat. Form is maintained well and the movement is steady. She performs many reps with a light weight. The key is to go slow and maintain a steady pace so that you do not burn out too quick. As the weight is light the muscles will be worked well be you are not aim for maximum strength, just slender toning.

Next she performs a series of stiff legged deadlifts. Rather then allowing the bar to touch the floor she stops halfway. A standard deadlift is done with the bar starting and finishing on the floor. The deadlift works the core and lower back as well as the hips. Start with a light weight, it is important to maintain good form throughout.

The next exercise is reverse leg raises which work the core and the glutes. Lie face down on a bench with your legs off the end of the bench. Then lift your legs upwards behind you with your legs bent. Again, maintain a steady and controlled movement to ensure that your work the muscles effectively without risk of burning out too soon.

I love the soundtrack on this video. The music is by Salt Tank who provide a mellow latin grove which is great working out to.

If you are interested to learn more about Lyen then she has a website which features her work as a figure competitor and personal trainer as well as fitness and training information for reaching peak performance. Visit her website: www.lyenwong.com

Lyen Wong’s Fitness Contest history

2007

• 2nd place Miss Universe Fitness, NAC International, Hamburg/Germany
• 2nd place Miss Fitness, Intl. German championships NAC, Ludwigsfelde/Germany
• 3rd place Miss Bikini at Mr. Olympia, Las Vegas/USA

2006

• 3rd place N.A.B.B.A. Intl. Inc. world championships, Benidorm/Spain, Fitness Shape category
• 1st place Miss Fitness, NAC German championships, Korntal/Germany

2005

• 1st place Miss Universe Shape N.A.B.B.A. Intl. Inc. Aachen/Germany
• 1st place Miss Fitness, Intl. German championships NAC, Salzgitter/Germany
• 1st place Miss Fitness, Intl. German championships NAC, Rheinbach/Germany
• 1st place Miss Fitness, Fitness World Contest, Graz/Austria
• 1st place Miss Fitness, Festival del Fitness, Rimini/Italy
• 2nd place Miss Fitness, German championships NAC, Schwerin/Germany
• 1st place Miss Fitness, regional West German championships NAC, Rheinbach/Germany

Classic yoga postures such as the warrior pose and downward dog, are utilized. It is quite an energetic and advanced yoga routine, so really for those more experienced with yoga. Tara Stiles does a very good job at explaining each movement throughout the routine. The stomach muscles are also used.