At Anaissa we are committed to helping you get in shape and show off the figure you want. If toning your body is one of your goals, you are not alone! We have contacted our trusted physical trainer and he has prepared a table of exercises to combat those more difficult areas where cellulite tends to accumulate more easily: legs and buttocks.
We know that miracles don't exist, but with a little time, a healthy diet and the anti-cellulite garments from our Biotech line, we guarantee success. With our RAFF line of technical sports garments, we are determined to help you get in shape, since the technology with which they are manufactured helps improve physical performance.
All the activities we suggest in this table are simple exercises that you can easily do at home. Go for it! You can do it!
Exercise 1: Glute work on all fours
We get on all fours on the floor, supporting our knees and palms with our hands, with our arms at shoulder height in a vertical position. Then we lift one of the knees so that we have three supports and we extend the leg that we have just raised without going beyond the horizontal of the back. We must perform this exercise 10 times with each leg with two repetitions. It is important to take a 10'' break between each repetition.
Exercise 2: Pelvic lift
Lying face up, place your heels on the floor and lift your pelvis. With your pelvis raised, hold this position for 15 seconds. This exercise works the hamstrings, femoral muscles and gluteus maximus. If you want to increase the difficulty of the exercise, you can raise your hands above your chest as shown in the image and thus work your torso as well. Remember that it is important to do these exercises slowly. Do 3 repetitions. Rest 20" between each repetition.
Exercise 3: One-Leg Pelvic Raise
A little more difficult (but only a little ;)) Lying face up, we rest our heels on the floor and lift our pelvis, then we lift the opposite leg and hand, as shown in the image. With this we achieve a more specific work on the hamstrings, laterality and balance. Perform 2 repetitions of each leg for 10". Rest for 20".
Exercise 4: One-leg push-ups
We stand on one leg. We bend until we reach 45º and extend the other leg backwards and our hands parallel to each other and forwards. We hold this position for 3" and then we go back up. With this exercise we do a complete workout for the quadriceps, hamstrings and glutes. In addition to balance and stability when working with just one leg. We do 3 sets of 5 repetitions with each leg. We take a 20" break between each set.
Exercise 5: Squats with a ball
To do this exercise we only need a ball and a wall, easy right? We stand opposite a wall and lower ourselves down without our knees going beyond the vertical line of the middle of our feet. To help us slide, we place a rubber ball on our back. With this exercise we achieve a complete workout for the entire quadriceps muscle group. We do 3 sets of 20 repetitions. Rest 30" between each set.
Exercise 6: The stride
In the picture, as you can see, a sports weight is used, but if you don't have one don't worry, any small household object weighing between 1 or 2 kilos will work just as well: a packet of rice, a tin of preserves, a book, etc. We stand with our feet hip/shoulder width apart and holding a weight at chest height. We lunge forward, lowering the body vertically and not exceeding a 90º angle with the knee. We alternate one leg each time. With this exercise we work the quadriceps, hamstrings and gluteus maximus. We must do it 10 times in a row with each leg and do 3 repetitions. Rest 20" between each series.
Exercise 7: Knee raise with step
If you don't have a step like the one in the picture, don't panic. You can find other solutions at home that also work: a step or a plastic box will do, any sturdy object of a suitable height is optimal to do it correctly. We stand in front of the step, support the tip of the foot and push ourselves up, reaching a 90º angle with the quadriceps and hip. We repeat the up and down movement 5 times with each foot. With this we achieve a workout for the calves, glutes, balance and ankle reactivity. We repeat the exercise in 3 series. Rest 20" between each series.
To carry out this exercise table we have counted on the help and professional advice of Borja Camarena, a graduate in Physical Activity and Sports Sciences. If for professional reasons you wish to contact him, please write us an email requesting his contact details.
