The 20 Minute Workout – Exercises To Get Rid Of Cellulite
The average woman loses 5 lb of muscle and replaces it with approximately 15 lb of fat each decade of her adult life, states Dr. Westcott, “Because fat is exceptionally soft, it does not hold our skin tight as does muscle. In addition, it requires more space, and as a result it bulges out.
To counteract this trend of lost muscle replaced by increased weight try this on for size:
THE CELLULITE REMEDY WORKOUT ROUTINE
Duplicate this three step, twenty minute routine three days each week, and observe the dissapearance of those ripples.
Step 1: CardioWarm up with 3 minutes of steady walking, cycling, or stairclimbing (for indoors use a stationary machine) Build-up intensity for eight minutes. Workout with enough vigor to breath hard. Reduce the intensity level, and do a cool down for two minutes.
Step 2: Strength – Perform 1 set of 8 to 16 reps of each of the following drills, using a moderately heavy weight to wear out your muscles. Your muscles are worn out when you exaust your ability to perform one more rep. As you build-up to complete 16 repetitions, ratse the weight a little. Work at a slow pace, counting 3 seconds to lift and 5 seconds to lower.
Stand-up with your back to a chair with each foot around shoulder-width apart. Hold weights down against your sides, hands facing in. Keep your back ridged while bending the knees and hips as if you are sitting down. Do not let your knees move ahead ofyour toes. Stop shy of touching the chair and then stand back up.
Follow with a lying hamstring stretch: Lie face-up, with your legs extended nout, use a towel and pull both legs in to your chest.
Stand with your feet together and hold weights at your sides with hands facing in. Take a big step forward with your right leg and plant your right foot. Next lower your left knee toward the floor. Your other knee should be angled at ninety degrees with your back ridged. Press your right foot, and push back to the start position. Repeat with left leg
Follow-up the lunge with a standing quadriceps stretch: Stand straight and pull your right foot toward your butt. Repeat left leg.
Use an aerobic step or normal step holding weights, begin with both of your feet on the step. Keep your left foot planted on the step and step off the back with your right foot. Prior to touching the floor, raise up with your left leg in order to bring the right one up again. Repeat and switch legs.
Follow this a lying glute stretch: Lie face up with legs extended and alternately pull each knee (holding behind the thigh) up to your chest.
Tie an exercise band above your knees. Lie on your back with your arms by your sides. Then raise both legs up above your hips; your feet should be spread wide so that the band is tight. Open your legs as far apart as you are able. Stop when the pressure becomes too much to pull further, then close back to the start position.
Follow that exercise with a lying figure-four stretch. Lie faceup, cross your right ankle over your left knee, and pull your left leg toward your chest. Switch leg positions
Step 3: Flexibility-After each strength training routine, you need to stretch out the muscle you worked. Do each stretch and hold for 25 seconds. Dr. Westcott has determined that by incorporating this stretching strategy you can increase strength training results by 25%.
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