Wondering how to get rid of cellulite? Check out these cellulite exercise solutions from Shape today.
Dimples can be cute -- but not when they appear on your butt, hips and thighs. If you're plagued by the uneven texture of the skin on your lower body (or anywhere else), simply try this miraculous program for a smoother, firmer, better physique.
The plan is based on the years of research that forms the basis of the new book No More Cellulite (Perigee, 2003) by strength guru Wayne Westcott, Ph.D., and Rita LaRosa Loud of the South Shore YMCA in Quincy, Mass.
Based on Westcott's program, we put 18 test subjects through a 40-minute cardio workout and dumbbell workout, three days a week for eight weeks. The results of our Shape study and the No More Cellulite study combined were absolutely amazing; the women shed an average of 3.3 pounds of fat, gained an average of 2 pounds of muscle and noticeably reduced their cellulite -- without dieting. (Those who also followed a balanced healthy diet lost almost three times as much fat and 6 more pounds than the exercise-only group).
"Cellulite is a two-part problem -- too little muscle and too much fat," say Westcott and Loud. "This program offers a two-part solution -- more muscle and less fat."
Now it's your turn. Do these workout routines for the next eight weeks (add the motivation and balanced healthy diet for even better results) and the only dimples you'll be sporting will be on your face.
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These outstanding workout routines include cardio workouts and cellulite exercise plans that will get your body in smooth shape in no time.
Three days a week, perform the 20-minute cardio workout of your choice (see suggestions at right), followed by the 20-minute dumbbell or machine-based strength workout on pages 148-151. Take a day off in between each 40-minute workout.
Warm-up/Cool-down for Cellulite Exercise
A warm-up is built into the start of each session. After completing both your cardio workout and strength workouts, you can stretch all of your major muscle groups, holding each stretch to a point of mild tension for 30 seconds without bouncing.
Strength, Set and Rep Guidelines for Workout Routines
Do all 8 moves in the order listed. For each dumbbell move, perform 1-2 sets of 10-15 reps, resting 60 seconds between exercises (if you only do 1 set) or between each set. When you rest, stretch the muscles you just worked, holding each stretch for about 15-20 seconds.
If you choose to do the machine-based option of each move, perform 1 set of 12-15 reps, stretching between exercises as instructed for the dumbbell moves.
Always use as much weight as you can so the last 1-2 reps are difficult, but form is not impeded. Increase your weight by 10 percent whenever 15 reps become easy to complete. See captions for more specific weight recommendations.
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Discover key info about cardio workout routines that banish cellulite for good!
The Cardio Workout Directions
Start every cardio workout session with 20 minutes of cardio, selecting from any of the following workouts. Try to vary your activities, as well as your intensity, on a regular basis to prevent plateaus and keep things fun. For example, include 1-2 interval workouts (see examples below) a week (but no more than 2). Perhaps you can walk or run on Mondays, do step aerobics on Wednesdays and try a hill program on the elliptical trainer on Fridays.
Warm-up/Cool-down for Cellulite Exercise
Make sure to start slowly for the first 3-5 minutes before increasing intensity, and always decrease your intensity for 2-3 minutes prior to doing the strength moves.
Cardio Workout Option 1: Pick your machine
Steady-state Program any cardio machine (such as a treadmill, stair climber or elliptical trainer) to manual and, after a brief warm-up, work at a moderate intensity (you should be able to talk in short sentences while exercising) until you've completed 20 minutes total.
Interval You can also choose a hill profile on any of the above machines for a slightly higher calorie burn.
20-minute total calorie burn: 100–180*
Cardio Workout Option 2: Take it outside
Steady-state Lace up your shoes and hit the footpath for 20 minutes of moderate-intensity walking or jogging (you should be able to talk in short sentences while exercising). Don't forget to start with a few minutes at an easier pace.
Interval You can also alternate 1-2 minutes of running (or fast walking) with 3-4 minutes of brisk walking for a slightly higher calorie burn.
20-minute total calorie burn: 106–140
Cardio Workout Option 3: Get a group
If you prefer to work out with others or you like to have a bit more instruction, head for a class, such as hi- or low-impact aerobics, step, kickboxing or Spinning. If you'd rather exercise at home, try an aerobics video. Although "The Cellulite Solution Workout" only requires that you do 20 minutes of cardio, you'll see even faster results if you do a longer session.
Count on Shape for all of your killer workout routines!