Here are some exercises to remove that cellulite from your butt, hips, and thighs. For each main exercise, there is an easier exercise, in case the main exercise is too hard on you. Too easy on you? Increase the intensity of the exercises while standing with dumbbells holding one in each hand. Avoid injury, by warming up with five minutes of running in place or begin these exercises after your cardio workout when your muscles are already warmed up.
1. Squat KickbackStand with feet side by side, toes forward, and arms bent at the waist.
Squat and bend knees and hips, as if you were sitting in a chair (A), and hold for 1, 2, 3 count.
As you rise, push right leg backward and tighten buttocks/glutes. (B). Hold for 1 count, then lower. Switch to the other leg after each set.
To make it easier on you : Don't squat so deep, and stay on toes when pressing back.
2. Curtsy Lunge and Kick-outStand with feet side by side, hands resting on your hips.
Step right foot back behind left leg bending knees until left thigh is almost level with floor (A). Holding left knee over ankle. Hold for 1, 2, 3 counts.
As you stand back up, kick-out right leg to side before starting the next curtsy lunge (B). Switch to the other leg after each set.
To make it easier on you : Remove the kick-out and bring your feet back together between each curtsy lunge.
3. Plié SweepStand with feet spread wide apart, toes turned out, and hands resting on hips.
Keep back straight and your abs tight, tuck your tailbone and bend knees, lower yourself until your thighs are almost level with the floor. Hold for 1, 2, 3 counts.
When you stand back up straight, sweep left leg across in front of your body, keeping your foot close to floor. Switch to the other leg after each set.
To make it easier on you : remove the leg sweep and bring feet back together.
4. The Buttock/Glute SqueezeLie on floor on your back with knees bent, feet flat on floor under knees and hip width apart.
Keep your hips level and tighten your abs, pushing hips upward and squeeze your buttocks/glutes.
Lower your hips back down halfway to floor for 1, 2 counts, then push your hips back up.
To make it easier on you: Lower hips all the way to the floor between reps.
Get on your hands and knees, and with abs tight. Extend right leg behind you so it's in level with back, toes pointed straight and hips level with floor.
Bring knee back to chest (A), releasing abs, and extend leg back out behind you 10 times.
Next, extend your right leg out and pulse, lifting and lowering a few inches, 10 times. Then bend right leg at knee so sole of foot faces ceiling and pulse 10 times.
Repeat with left leg.To make it easier on you: Place forearms on floor.
6. Pass Through LungesStanding with feet side by side, hands resting on your hips. Place your right foot forward 2 to 3 feet and bend your knees, lowering your body until right thigh is level with the floor. Keep right knee above right ankle. Hold for 1 count. In one quick movement, push off right foot and bring it backward behind you. Don't move your left foot. Lower your body into another lunge so left thigh is level with the floor, holding for 1 count.
Switch legs after each set.
To make it easier on you : instead of pushing through from front to back in one quick movement, bring feet side by side before going into the backward lunge.
