Welcome to our summer fitness series with workout routines that are guaranteed to burn fat and build ripped muscles. This month, we’re featuring weekly exercises from Zuzka Light’s, 15 MINUTES TO FIT. These fitness routines are based on innovative high-intensity interval workouts that are designed to be done anywhere and anytime (no fancy gym equipment necessary), in just 15 minutes a day. Feel free to take this fitness routine outdoors and get some fresh air and a healthy dose of vitamin D as you get fit (please take the necessary precautions for staying safe in the sun by keeping hydrated and using sunscreen). This week’s workout targets the lower body.
Yes. Your chances of developing cellulite depend on factors you cannot control, like your genetics and your sex, but, in some ways, it also affects many of us very equally. For example, regardless of your weight, you can develop cellulite, and both sexes can get it, but women are far more likely to see those dreaded dimples than men due to estrogen and a higher level of body fat.
As we age, and lose muscle and gain fat, cellulite tends to follow, especially around the butt and thighs. So, though it may seem like we’re resigned to live with the dimples for the rest of our lives, there are certain ways to help fight their appearance.
Losing weight, for one, can help by shedding the layer of fat and reducing some of its presence, but strengthening your muscles and firming up those target areas (notably, the legs and butt) can work to create much smoother skin.
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That’s why these five moves, from Zuzka Light, author of 15 Minutes to Fit, can help to firm up your lower body and help to fight back against the appearance of cellulite:
Surrender Squat to Front Kick
How to do it: Start by standing straight with your legs hip-width distance apart. Transfer your weight to your right leg, bringing attention to your glutes and abs. Slowly, squat down until your left knee and shin touch the floor. Quickly rise on your right leg, kicking your left leg out in front of you. Repeat on the opposite side. Complete 10 reps, then switch sides.
Jump Tuck to Pistol
How to do it: Stand straight and quickly, jump up as high as you can, tucking your knees into your chest, grabbing as much airtime as possible. When you come back down, land on your feet and transfer your weight to your right side and squat to the floor, extending your arm and left leg directly in front of you. Stand back up on both feet and repeat on the other side. Complete 10 reps, alternating sides. Over time, with improved flexibility, you’ll notice that you’re able to squat lower down to the ground.
Push-up Jump to Squat
How to do it: Start in standard push-up or plank position, making sure that your shoulders, hips, and ankles form one straight line. Bend your elbows to 90 degrees, bringing your chest toward the floor as if you’re doing your chaturanga move in yoga class. As you’re about to reach the ground, push back up, bringing your torso up, and jumping straight into a low-squat. From the squatting position, go directly into the push-up and repeat the move. Complete 10 reps.
One-leg Deadlift to Front Kick
How to do it: Stand on your right leg, with your leg slightly bent. Lean your torso forward with your back straight, and your arms extended. With your left foot reaching far behind you, form your body into a “T” shape. Using your hips, stand back straight, kicking your left leg in front of you. Complete 10 reps, then switch sides.
Backward Lunge Jump-up
How to do it: Standing straight, take a step back with your right leg, going into a standard lunge. Push up from your left foot, jumping directly up, bringing your right leg into your torso. Bring your right leg down and back, jumping into the lunge position. Complete 10 reps, then switch sides.
Fitness routines courtesy of Avery, an imprint of Penguin Books USA, a division of Penguin Random House, LLC. Copyright 2015 by Zuzka Light and Jeff O’Connell from 15 Minutes to Fit.
Photo Credit: Shutterstock