Anti-cellulite Plan: Exercise Programme

Exercise is vital in beating cellulite. It burns calories to reduce fat, boosts circulation and lymph drainage, and can also help disguise cellulite by increasing muscle tone under the skin. The following regime should be carried out for the six weeks of the plan. Monday: 30-60 minutes of aerobic exercise such as walking, running, rowing, cycling or dancing. Tuesday: tone and detox programme (see below). Wednesday: 30-60 minutes of aerobic exercise. Thursday: tone and detox programme. Friday: 30-60 minutes of aerobic exercise. Saturday: tone and detox programme. Sunday: have a rest.

Tone and detox programme

The following programme combines strength training moves to boost tone in the hips and thighs, but also uses yoga moves to help stimulate lymph flow and blood circulation. Some of the moves say to use dumbbells or weights: this isn't essential, but it will improve your results.

  • Warm up. Spend 10 minutes walking, jogging, skipping, dancing or, if you have a mini-trampoline, rebounding, to warm up your body.
  • Squats. You will need a dumbbell (or other suitable weight, such as a tin of baked beans or similar) - about 4-7kg (9-15lb) is best. Standing up straight, with your feet hip-width apart, hold the dumbbell (or other weight) between your legs, with your arms straight. Keeping your arms as they are (they move with you), squat down as if you were going to sit in a chair. Make sure that you do this with your bottom muscles, not by widening your legs; your knees mustn't go further forward than your ankle. Now use your thigh/buttock muscles to push yourself back up to a standing position. When you reach the top, clench your bottom and hold for 1 second. Do this 12 times; then repeat the whole sequence 4 times.
  • Wide squats. Stand up straight with your feet more than hip-width apart; they should be wider than in Squats. Turn your feet out to so that they're at a 45-degree angle. Perform the same squatting movement as before, watching your knees again. Do 4 sets of 12 repetitions.
  • Lunges. Hold a dumbbell (or other weight) in each hand, resting your arms by your side. Now take a step forward and, as you do this, dip down so the other knee bends towards the floor, and your body goes with it. Focus on ensuring your knee does not go further forward than your ankle and that your feet don't turn, which reduces the effect. Push up from the foot on your bent leg (you should feel it in your bottom and inner thigh) and come back to the standing position. Do 12 movements, then repeat on the other leg. Do the whole sequence 4 times.
  • Calf raises. Stand up straight with your feet flat on the floor, but turned so your toes are pointing slightly towards each other. Raise up onto your toes, tensing your calf muscles. Slowly lower back down. Do 4 sets of 12 repetitions.
  • Leg vibrations. Lie on your back and put your legs in the air. Open them so they are hip-width apart, then tense your legs and try to find a point at which they naturally start to vibrate. Let yourself 'wobble' for up to 2 minutes.
  • Butterfly. Sit on the floor with your legs apart, knees bent and the soles of your feet together. Rest your hands on your ankles, arms by your sides. Exhale and, as you do this, bring your knees upwards so they press against your arms. Inhale and press them back down. Do this 10 times.
  • Calf stretch. Step forward with your left leg and bend your knee. As you do this, your right leg will straighten and your heel will come off the floor. Keeping this leg straight, try to push your heel back down gently. Hold for 30 seconds when you feel the stretch. Release and swap legs.
  • Thigh stretch. Stand up straight. Lift your left ankle up behind you. Grasp your foot and gently try to pull it to touch your bottom. Hold this stretch in your thigh for 30 seconds, putting out your arm for balance if you need to. Lower, then repeat on the other leg.