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This Legs and Butt Workout Is the Ultimate Way to Get Rid of Cellulite

Cellulite—it isn't pretty. And it won't go away without a fight. Really, it's just fat that happens to be packaged in lumps instead of layers, says Wane Westcott, Ph.D., a professor of exercise science at Quincy College who has done numerous studies on exercise and cellulite. Various factors—genetics, hormones, and bad circulation, to name a few—figure into whether you'll get the bumpy stuff, but the fitness connection boils down to this: "When you lose muscle or don't have much of it, there's no underlying foundation, so fat clumps up," Westcott says.

You can't spot burn, but you can spot firm, he says. So because cellulite tends to accumulate on your butt and legs, your smoothing strategy needs to be to hit the lower body hard with high reps of moderately heavy strength moves. "This will attack that fat—by building the crucial muscle foundation below it and burning calories in general—and repackage what's left of it into smoother layers," Westcott says. We went to top trainer Joey Gonzalez, the CEO of Barry's Bootcamp tp cook up a fast cellulite-fighting routine. (P.S. Westcott has a no-cellulite eating plan, too.)

How it works: Do two sets of each move for the number of reps indicated. If you do all your reps but don't feel burned out, tack on another five (per side if needed). Limit rest to 15 seconds between moves. You can do this routine three days a week on alternate days. Grab two sets of dumb- bells, one heavier set (15 or 20 lbs) and one lighter set (8 to 12 lbs). If you can get your hands on only one set, choose 12 or 15 lbs.

Total Time: up to 30 minutes

You will need: Free weights

1. Lateral Goblet Lunge

A.

Stand with feet together, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Keeping left leg straight and both feet pointing forward, step right leg as far right as possible, bending knee and lowering hips deeply [shown]. Push off right foot to return to start. Do 20 reps. Switch sides; repeat.

Sets:

2

Reps:

20

2. Dumbbell Curtsy Lunge

A.

Stand with feet hip-width apart, holding one lighter dumbbell in each hand with arms by sides to start. Keeping hips and shoulders square, step left leg behind and across right leg, bending both knees 90 degrees [shown]. Push off left foot to return to start. Switch sides; repeat.

Sets:

2

Reps:

20

3. Goblet Plié Squat

A.

Stand with feet wide and toes turned out, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Squat, pushing knees out to sides [shown]. Return to start.

Sets:

2

Reps:

20

4. Weighted Bridge

A.

Lie faceup on floor with knees bent and feet flat, holding one heavier dumbbell horizontally on hips with both hands to start. Lift hips, squeezing knees inward, and hold for 3 seconds [shown]. Lower hips to return to start.

Sets:

2

Reps:

20

5. Heavy Lying Abduction

A.

Lie on floor on left side, torso lifted, left forearm on floor perpendicular to body, legs stacked with one lighter weight resting above right knee, right hand resting loosely on weight to start. Lift right leg and hold for 3 seconds [shown]. Lower leg to return to start. Do 20 reps. Switch sides; repeat.

Sets:

2

Reps:

20

6. Single-Leg Dead Lift

A.

Stand with feet hip- width apart, holding one lighter weight in each hand with palms turned toward body and weights resting on thighs. Lift left leg a couple of inches off floor to start. Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight right leg behind you until body forms a T [shown]. Slowly return to start. Do 15 reps. Switch sides; repeat.

Sets:

2

Reps:

20

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