Feeling strong and lean has never been cooler. Cellulite, which affects 90% of women over their lifetime, has not. If dimples are getting in the way, don't worry, there’s lots you can do to shift it and show off a smoother, peachier derrière! This set of orange-peel fighting exercises challenges your gluteal muscle group, to lift and tone your bum. It's the perfect addition to your post-hol workout routine. What are you waiting for? Let's get started!
How To Do This Workout
Grab your dumbbells, gym ball and step or bench for this high-octane circuit. Perform it three times, moving seamlessly from one exercise to the next, resting for one minute after each circuit.
Sledgehammer
Reps 10
Benefits: Works the legs, gluteals, hip flexors, core and shoulders and also raises the heart rate.
Hold one dumbbell in both hands and, keeping your core engaged, bend at the hips and knees. Gently swing the dumbbell back between your legs, keeping a flat back throughout. Using momentum, swing the dumbbell forwards and upwards, straightening your hips and knees at the same time. Allow the dumbbell to swing up to an overhead position, ensuring you keep the weight under control. Lower the dumbbell back down between your legs to complete one repetition.
Gym ball single-leg curl
Reps 5 each leg
Benefits: Great multi-tasker exercise that works your lower body and core.
Lie on a cushioned mat, with your calves resting on top of a gym ball, feet together and your arms by your sides. Your neck and shoulders should be relaxed. Engaging your abs, raise your hips and lift your left leg away from the ball. Keeping your left leg and hips stable, bend your right knee and drag the ball towards your bum with your right heel. Keep your spine lifted from the floor and straight throughout. Pause for a moment at the top of the move, then straighten your right leg again by pushing the ball. Return your left leg to the ball, and repeat on the opposite side.
Reps 5 each leg
Benefits: This exercise will test your arms and shoulders, as well as your gluteals and co-ordination.
Stand right side on to a bench or Step. Step on to the bench with your right leg and push up. As you bring your left leg up, power it out to the left and raise your arms to shoulder height. Keep your focus and feet forwards. Step down to the same side to complete one rep.
Donkey kick
Reps 5 each leg
Benefits: Brilliant for your gluteals, abdominals and the lower section of your back.
Get on your hands and knees on a mat, with your hands below your shoulders and hips and knees aligned. Don’t dip or raise your head – keep your spine straight. Engaging your abdominals, lift your left leg up from the floor, knee bent and foot pointed to the ceiling. Hold, then extend the leg further upwards. Keep your upper body stable throughout the movement. Return to the start position, then switch to the right leg.
Dumbbell lunge with twist
Reps 10 alternating sides
Benefits: This exercise targets the hamstrings, legs, gluteals and sides of the body, as well as building power and co-ordination.
Stand in a neutral position, grasping a dumbbell with two hands at shoulder height. Take a dynamic step forward with your right foot, lunging down. Then, keeping the dumbbell at shoulder height, twist to your right – your focus should move with your torso. Return to the starting position.
This article first appeared in Women’s Fitness
