Cellulite reduction and prevention advice for dancers and models - Part 4: Stretching, Gluteus Maximus, Interval Training, Fibre, Probiotics

This is the fourth part of our 25-strong list of cellulite reduction and prevention tips, specifically written for models and dancers and other performers

1. Do stretch your calves and thighs regularly and perform calf-raises on the edge of a step (three sets of twelve reps per leg, three times a week) to increase deep tissue circulation, suppleness and muscular tone.
2. Daily perform five sets of 25 reps per leg of hip extensions whilst you sit “on all fours”. This s the ultimate bum-lifting exercise because it works the Gluteus Maximus, which gives the buttocks a pert, round shape. This is probably the only exercise that can be performed without limitation by women, as the more you do it the more lifted, firm and round your bum becomes - and who doesn’t want such perfect buttocks?
3. Practise interval training for 30-60 minutes, twice to three times a week. The simplest form of interval training involves one minute of running followed by two minutes of slow walking, repeated for 20-40 minutes. Good warming up and cooling down are essential (10-20 minutes in total).
4. If you suffer from digestive discomfort (bloating, diarrhea, constipation, pain, indigestion, reflux) avoid all milk and wheat products (including yoghurt and wheat bran fibre), as both can be highly irritating to your gut lining, for several reasons. Milk and wheat products contain antigens, i.e. proteins that irritate your immune system. Milk also contains a sugar called lactose which can also be irritating. Wheat fibre (wheat bran) literally scratches your intestinal lining and therefore is not the best source of fibre. Prefer the much milder and more beneficial soluble fibre instead, in the form of flax seeds, oats and psyllium husks. In addition, make sure you also consume quality insoluble fibre derived from fruits and cooked vegetables. Constipation can be a major cause of water and toxin retention in the body (both important aspects of cellulite), and insoulbe fibre, together with loads of water, is your best ally against constipation.
5. Take a strong, quality probiotic in capsule form, as opposed to sugary, milk-based probiotic drinks found in the supermarkets. The right strains of acidophilus, bifidobacteria and saccharomyces boulardii in the right potency (30 billion, 10 billion and 5 billion organisms per capsule respectively are good potencies) can work wonders in your digestive system in as little as twenty minutes!



For another 20 cellulite reduction and prevention tips specifically for models and dancers please click on the following:

Part 1

Part 2

Part 3

Part 5