Exercise. Exercising is important to keep your muscles toned. Toned muscles help decrease the appearance of cellulite. Cardio exercises improve blood circulation and help to burn fat, as well as eliminate waste and fluid retention. But the key is to focus on targeted exercises to make the muscles in the areas affected by cellulite stronger.

Ola Beauty Care team developed a collection of highly effective targeted exercises. Choose 2 targeted exercises a day and do 15 repetitions of each exercise in sets of 3. Take brief breaks between the sets. We suggest that you rotate the exercises based on your problem areas. For example, if you have cellulite on your buttocks and your thighs, dedicate one day to the buttocks exercise and another – to the thighs exercise. Approximate time spent on exercises – 10 minutes. Wearing innovative Delfin Spa Sportswear while exercising will enhance the effectiveness of exercising. This sportswear was recently featured on Dr. Oz Show. It attributes its effectiveness to usage of bio-ceramic material that helps break down cellulite cells, increase blood circulation, and burn calories.



Leg and Butt Exercises
Ab Exercises
Arm Exercises

Leg and Butt Exercises

            

 

Start on your hands and knees. Keep a strong back and contract your ab muscles. Lift one leg up keeping the knee at a 90-degree angle and push the bottom of the foot up. The hip, thigh and knee should be aligned and parallel to the floor. Bring the foot down. Repeat 15 times and switch to a different leg.


            

 

Lie on your back with your knees bent, your feet on the floor shoulder width apart. Place your palms underneath your body or out facing up for support. Lift your glutes off the floor. Push your hips up until your back, hips, and thighs are aligned. Hold the position for a few seconds. Lower back to the initial position. Repeat 15 times.


         

 

Lie on your back with your knees bent and your feet on the floor shoulder width apart. Bend one knee and raise the other leg off the floor keeping it straight. Raise your glutes off the mat until your hips are in a straight line with your torso. Hold the position for a few seconds. Lower back to the initial position. Repeat 10 times and switch sides.


 

Stand straight with your feet shoulder width apart and your hands on your hips or behind your head. Take a large step forward by bending your knee and lowering your body down. Keep a straight back and make sure that your front leg is bent 90 degrees at the knee. Hold the position for a few seconds. Return to the starting position. Repeat 10 times and switch sides.


 

Stand straight with your feet slightly wider than shoulder width apart and your arms stretched out in front of you. Keep a straight back and your toes turned out. Tuck your tailbone under and contract your glutes. Slowly squat down without letting your knees extend past your toes. Hold the position for a few seconds and return to the starting position. Repeat 5 times and then pulse at the bottom for 20 seconds. Do 2 more rounds of repetitions.


 

Stand straight with a light weight in between your legs and your feet slightly wider than shoulder width apart. Keep a straight back and draw your shoulders together. Slowly squat down until your quads are parallel with the floor. Keep your core and your lower back muscles strong to avoid bending forward. Contract your glutes, press through your hamstrings and heels and return to the starting position. Make sure to put your weight on your heels and not your toes while doing this exercise. Repeat 15 times.


 

Stand straight with two light weights in your hands and your feet shoulder width apart. Take a large step to the left and squat down until your left thigh is parallel with the floor and the weights are touching the ground. Sit back with most of the pressure on your heels. Do not bend forward. Press through your butt and return to the starting position. Switch sides. Repeat 20 times total.


 

Stand straight against the wall with your head and back touching the wall, your feet shoulder width apart, and your arms by your sides. Slowly squat down until your thighs are parallel to the floor and hold the position for a few seconds. Return to the starting position. Repeat 15 times.


Ab Exercises

 

Lie on your back with your hands lightly placed on the back of your head and your elbows parallel to your body. Bend your knees at 90 degrees. Slowly lift your shoulders forward and up off the floor. Push into the floor with your lower back. Lift your shoulders 4-6 inches. Contract your abdominal muscles and hold for a few seconds. Repeat 15 times.


 

Prepare for a plank position by facing down, bending your elbows at 90 degrees and supporting your body with your forearms.  Stretch your legs straight behind you putting the weight on your toes and the balls of your feet. Keep your body in a straight line by contracting your abdominal muscles and glutes. Lift one foot off the floor and continue lifting it up until it is in line with your buttocks. Keep the rest of your body as still as possible. Slowly lower the leg to the starting position. Repeat 10 times on each side. (Another variation of this exercise is to keep your elbows straight).


 

Lie on your side. Fully stretch out your legs and rest one leg on top of the other. Straighten your knees and hips. Place your forearm under your shoulder perpendicular to your body. Lift your body upwards and balance it on your forearm and the side of your foot. Keep your body in a straight line and contract your abdominal muscles and glutes. Hold the position as long as you can. Repeat 5 times on each side. Take short breaks while switching the sides.

 


 

Lie on your back with your knees bent and your palms facing down. Exhale and lift your head and shoulders off the ground. Intensively pump your arms 6 inches up and down reaching with your fingertips. Inhale for 5 pumps and exhale for 5 pumps. Keep your chin curled to your chest. Repeat 5 times.


 

Lie on your back with your hands under your lower buttocks on either side. Keep your knees straight and your ankles together and lift your legs up by flexing your hips. Hold the position for a few seconds and slowly lower your legs down. Return to the starting position. Repeat 15 times.


 

Lie on your back with your hands lightly placed on the back of your head. Lift your torso upwards so that your shoulders are slightly raised off the floor. Bend your knees at 90 degrees and lift your thighs up until your calves are parallel to the floor. Slowly move your legs in a pedaling action as if you are riding a bicycle. During this process bring your elbows to the opposite knees. Right elbow to the left knee and left elbow to the right knee. Repeat 20 times.



Arm Exercises

   

 

Place your hands flat on the floor directly underneath your shoulders, with your arms straight. Extend your legs behind you. Keep your body in a straight line and contract your abdominal muscles. Bend your elbows and slowly lower your chest to the ground until you are only a few inches above the ground. Hold the position for a few seconds. Straighten your elbows and lift up to the starting position. Repeat 15 times.


 

Get onto your fours and keep your back straight. Stretch your right arm forward and your left leg back. Contract your abdominal muscles. Hold the position for a few seconds. Return to the starting position. Switch sides. Repeat 5 times on each side.


 

Grasp a pull up bar with a firm grip, with your arms at a distance slightly wider than shoulder width. Pull your body up until your neck reaches the height of your hands. Slowly lower your body until your arms and shoulders are fully extended. Keep your torso straight. Repeat 10 times.


 

Stand straight with your arms by your side and your feet hip width apart. Squat down and place your palms on the floor in front of you. Put your weight on your hands and jump your legs out behind you. Keep your legs straight and your body in a straight line, supporting yourself on your toes and the balls of your feet. Keep your arms fully extended. Jump your feet out so that they are slightly than hip width apart and then quickly jump them back together. Do 1 pushup. Jump your feet forward so that they are positioned right behind your hands. Jump up and lift your hands up. Return to the starting position. Repeat 10 times.


 

From the position of sitting on a chair, lift yourself up on your hands with your hips facing forward. Bend your elbows and slowly lower your hips down. Push back up without locking your elbows. Repeat 15 times.


 

Stand straight with your feet hip width apart, your arms down holding the weights in your hands. Keep your elbows tucked in to your sides. While keeping your upper arms still, exhale and curl the weights up towards your shoulders. Continue lifting the weights until they are at shoulder level. Squeeze your biceps and hold the weights in this position for a few seconds. Inhale and slowly lower your arms to the starting position. Repeat 15 times.


 

 

Lie on your back with your knees bent and your feet on the floor shoulder width apart, holding a light weight in each hand. Keep the weights a few inches off the floor. Keeping your arms straight, raise your left arm over your chest and keep the right arm over your head. Switch the sides. Repeat 20 times.