The four-week bikini body plan

Week 2
Your task: to banish cellulite
How: through deep stretching
Your goal for this week: three 30-minute interval training sessions, followed by 15-minute deep stretch sessions.

Cellulite is like any other fat in your body, but the difference is in the way it’s stored. In women’s bodies, the connective tissue that runs between the layers of skin is tighter and closer together than in men’s bodies and, as a result, forms several bucket-shaped chambers. Fat is then stored in these chambers and, once they fill up, the fat protrudes over the top of the chamber, creating lumps and bumps that appear through the skin.

Marja Putkisto, author of The Method Putkisto (Headline Books, £12.99) has pioneered deep stretching to help eliminate cellulite. Her method actually alters the length of your muscles and the shape of the fat storing chambers, so that the fat is spread more widely across the tissues and is less likely to protrude over the top and produce dimply-looking cellulite.

So how does deep stretching work? Marja explains that it begins where a normal 30-second stretch ends. This kind of stretching involves lengthening the stretch for two to three minutes, using visualisation and deep breathing. The idea is to start by taking the stretch to the point where you feel the muscles resist, then hold it, breathe and focus your mind on relaxing and lengthening the muscle. When the feeling of resistance stops, stretch further and do the same thing again until you feel you can’t go any further. The result is increased flexibility, longer muscles and cellulite-free skin.

You can start with the following lower body stretches, but don’t push yourself too hard. If any stretch feels extremely painful, stop immediately.

Hamstring stretch
Sit on the floor with one leg extended in front of you and the other bent so that your foot rests against the inner thigh of the extended leg. Bending from your waist, reach forward towards your toes with your hands, ultimately trying to press your stomach and your chest against your leg. You should feel the stretch along the back of the extended leg. Take hold of your shin or foot (however far you can reach) and keep stretching until you feel your muscles resist, then slowly push deeper into the stretch.

Gluteal stretch
Lie on the floor with both knees bent and your feet flat on the floor. Cross your right leg over your left knee so that your right ankle is resting on your left knee at a 90-degree angle. Reach forward and wrap your hands around your left thigh so that your hands clasp just under your knee. Lift your left leg so your foot lifts off the ground, and pull your left leg towards you. You should feel the stretch deep in your right buttock. Keep stretching until you feel your muscles resist, then slowly push deeper into the stretch.

Inner thigh stretch
Sit on the ground and bring the soles of your feet together, letting your knees drop out to the sides. Then sit up straight, rest your elbows along your inner thighs and gently try to press your knees to the floor. You’ll feel the stretch along your inner thigh. Keep stretching until you feel your muscles resist, then gently push deeper into the stretch.