So while spending hours in the gym won’t guarantee you dimple-free thighs, exercise can make things a whole lot better. Here’s Ray’s three-pronged cellulite-busting plan of attack.

Rebounding

Rebounding (jogging and jumping up and down on a mini-trampoline) is one of the best ways to help with cellulite – and you don’t need to commit to an expensive monthly gym membership to do it. It targets the lymphatic system, as the forces of the jumping and gravity on the trampoline help flush out toxins, waste and unwanted cells and tissue. Here’s a straightforward 4-minute circuit that you can do on the rebounder at home.

• Jog on the spot slowly for 1 minute
• Jog on the spot fast for 1 minute
• Jump up and down, aiming for height, for 1 minute
• Do jumping Jacks for 1 minute

Rest for 1 minute, then repeat 3-6 times

As you get fitter and stronger, increase the set time to 2 mins.

Cardiovascular exercises

Walking, running, swimming, boxing, kick boxing and cross training get the whole body moving and are great for increasing full body circulation. It’s important to add variety so your body is always being challenged so try to do one session at a steady state (moderate to hard intensity throughout the whole workout) and another session of interval training, where you’re working as hard as you can for short bursts of time. The combination of the two styles are a great way to improve fitness, blood circulation and muscle tone… all great for improving cellulite. Here’s a simple 3-day plan for you to follow. 

Day 1
Walk, run, swim or cross train for 45-60 minutes at a steady pace.

Day 2
Do a full body weights workout, a kick-boxing class or rebounding session at home.

Day 3
Do a session of interval training (1 minute of easy exercise followed by 1 minute of hard exercise for 30 minutes).

Repeat cycle once or twice a week

Plyometric training

These are fast and powerful jumping-based exercises that help get the circulation moving. Here are some simple ones for you to try at home.

Jumping squats (beginner)

• Stand tall and imagine that you’re sitting backwards on to a chair.
• Stick your bottom out and simultaneously flex your knees. Keep your eyes looking forward to maintain a straight back.
• Lower down until your hips are nearly level with your knees and knees and in line with your toes.
• Rapidly jump up so your feet are off the floor and then land back in the start position.

Do 2 sets of 10-20 reps

Jump lunge (advanced)

• Stand in the lunge start position, one leg forward and the other back behind you. The back foot should be balancing on the ball of the foot.
• Keeping your back straight, lower down by bending both knees. The back knee should be near to the floor and close to a 90 degree position.
• From here, jump up as if you’re oing a star jump so both feet come off the floor. Land softly by slightly bending the knees. Change legs and repeat. Hold dumbbells for a more intense workout.

Do 2-3 sets of 20 reps on each leg

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