Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Wednesday, August 25, 2010

6 Moves to Blast Cellulite

A Little Something from Prevention
Lady's here's a great way to get rid of cellulite!

Part 1: Tone, Smooth, and Firm
These six moves tone your hips, butt, and thighs--the most common sites for cellulite. For each move we offer an easier option, in case the main move is too difficult. If it's too easy, increase the intensity of the standing exercises by holding dumbbells. To avoid injury, warm up with 5 minutes of marching in place or do these moves directly after your cardio workout when muscles are already warmed.

1. Squat Kickback Stand with feet together, toes pointing forward, and arms bent at sides. Bend knees and hips into a squat, as if you were sitting in a chair (A), and hold for 3 counts. As you rise, press right leg back and squeeze glutes (B). Hold for 1 count, then lower. Switch legs after each set.

Make it easier: Don't squat as deeply, and keep toes on floor when pressing back.

2. Curtsy and Kick Stand with feet together, hands on hips. Step right foot behind left leg and bend knees until left thigh is almost parallel to floor (A). Keep left knee over ankle. Hold for 3 counts. As you stand back up, kick right leg out to side before doing another curtsy (B). Switch legs after each set.

Make it easier: Skip the kick and bring feet together between each curtsy.

3. PliƩ Sweep Stand with feet wide apart, toes pointing out, and hands on hips. Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor (A). Hold for 3 counts. As you stand up, sweep left leg across body, as if you're kicking a soccer ball (B). Switch legs after each set.

Make it easier: Eliminate the leg sweep.

4. Glute Squeeze Lie on floor with knees bent, feet beneath knees and hip-width apart. Keeping hips level and abs tight, press into heels and squeeze glutes, lifting hips to form a bridge. Lower hips halfway to floor for 2 counts, then press back up. (Instead of pulses on your third set, do a Hip Rock: In bridge position, squeeze left buttocks and lift left hip. Repeat on right side. That's 1 rep.)

Make it easier: Lower hips to floor between reps.

5. Bun Burner Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it's in line with back, toes pointed and hips square to floor. Pull knee into chest (A), contracting abs, and extend leg back out 12 times. Next, extend right leg (B) and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling (C) and pulse 12 times. That's 1 set. Repeat with left leg. (No need to add additional pulses when you progress to 3 sets.)

Make it easier: Place forearms on floor.

6. Pass Through Lunges Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for 1 count. In one swift movement, press off right foot and bring it behind you. (Left foot doesn't move.) Lower into another lunge so left thigh is parallel to floor, holding for 1 count. Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set.

Make it easier: Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.

Tone, Smooth, and Firm 3 days a week Tone your muscles by doing six strengthening moves. (Take a day off between these workouts.)
Weeks 1 & 2 Do 1 set of 12 repetitions of each exercise.
Weeks 3 & 4 Repeat the circuit twice so you're doing 2 sets of each exercise.
Weeks 5-8
Repeat the circuit 3 times, so you're doing 3 sets of each exercise. On the third set, instead of holding each move, pulse for 3 counts by lifting and lowering a few inches before returning to the start position.

The Expert
Chris Freytag

Get this workout to go! Download it to you iPod, iPhone, or media player.

Love Prevention.com! :-)



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