Follow this eight-week plan and reduce unwanted cellulite for good

Forget fad diets and creams. Exercise is the ingredient to firm, tighten and condition those trouble spots. This resistance-training programme will tighten your thighs, legs, bottom, back, arms and abs.

The workout
This 45-minute workout should be done two to three times a week for eight weeks. For optimum results, include a 20-minute brisk walk afterwards. Be sure to drink two litres of still water a day.

The idea is to train hard and fast. Move quickly from exercise to exercise. Don't wait around with the rest periods in-between sets. Your muscles will tighten and flabby bits will firm up.

• What you'll need
• Warm up
• Pre-workout stretches
• Exercise routine
• Post-workout stretches

What you'll need

• Light dumbbells - 2/3 kg maximum
• An exercise mat
• Dyna-Band

These three pieces of equipment will cost approximately £20.00 and are available from any leading sports retailer.

Warm up

• Gently run on the spot for three minutes. This is a safe and effective way to raise your pulse rate.

• Perform 15 star jumps.

• Repeat running on the spot for a further two minutes.

Stretches

These stretches should be performed after your warm up and following the workout:

Pre-workout: Hold each stretch for 10 seconds
Post-workout: Hold each stretch for 25 seconds

Back of the arm

• Stand up straight and bend your right arm up and over your head as if you were going to pat yourself on the back.

• Support your right arm with your left hand.

• Gently pull your right arm to the left until you feel a stretch. Hold and repeat stretch on the other arm.

Chest

• Standing straight, lift your arms out to the side and hold them behind you at the wrists. Keep the shoulders down. Hold.

Front of the thigh

• Stand tall and hold on to the back of a chair (or stand beside a wall and press against it) with your right hand.

• Bend your left leg, hold your left foot around the arch and gently move it backwards until it comes close to your bum.

• Keep your hips squared and stand up straight. Hold and repeat stretch on the other thigh.

Back of the thigh

• Lie on your back with your toes pointed up towards the ceiling. This will keep your hips aligned.

• Raise your right leg straight up in the air. Grab it above the knee with both hands and gently pull it towards your chest.

• Keep your hips down on the floor and the upper body relaxed.

• If you feel pressure behind your knee, it means you're straining the ligaments and you should ease up on the stretch. Hold and repeat stretch on the other leg.

Calves

• Stand up and take a large step backwards with your left leg. Both feet should face forwards. Make sure your right knee is over the ankle.

• Place you hands on your hips to maintain your balance.

• Press you left heel down to the floor. You'll feel your calf muscle start to burn as it stretches. Hold and repeat on the other leg.

Exercise routine

• Lateral squat
• 30-second six-inch squat
• Dyna-Band back row
• 6&6 bicep curl
• Tricep overhead extension
• Power walking

1. Lateral squat

What you need
2/3kg dumbbells

Targets
Inner thigh, bottom and lower front thigh.

Starting position
Stand straight with your feet together and hold the dumbbells on each side of your shoulders. Your arms will be bent at the elbow. Hold your abs in tight.

What to do

• From the starting position, move your right leg to the side so that your feet are shoulder-width apart.

• Squat by lowering your body until your thighs are parallel to the floor.

• Now push your body upwards from your heels. As you do this, move your left leg to meet your right so that you are in the starting position again.

Repetitions
Perform two sets of 20 repetitions alternating your starting foot.

Breathing
Breathe normally throughout this exercise.

How should you feel?
You should feel your inner thighs and bottom tighten.

2. 30-second six-inch squat

What you need
2/3kg dumbbells

Targets
Front thighs and bottom.

Starting position
Stand straight with your feet shoulder-width apart and hold the dumbbells on each side of your shoulders. Your arms will be bent at the elbow. Hold your abs in tight. Point your feet out slightly.

What to do

• Move down into a squat position so that your legs are parallel to the floor.

• Now gently move up and down, lifting off your heels (like a gentle bounce), through a six-inch range of movement for 30 seconds.

• Return to starting position.

Repetitions
Perform two sets of 30-second squats.

Breathing
Breath normally.

How should you feel?
You should feel the front of your thighs and bottom burn. If you don't, then squat down a fraction lower. The body's not used to partial movement so expect a challenge.

3. Dyna-Band back row

What you need
Dyna-Band

Targets
Upper arms and back.

Starting position
Hold one end of the Dyna-Band in each hand with your palms facing each other and position it under your feet. Stand with your legs hip-width apart and bend slightly forward from your waist with your back straight.

Straighten your arms out in front of you so that they're parallel to the floor.

What to do

• Pull the sides of the Dyna-Band towards you so that your arms go on each side of your waist. Make sure your elbows travel past the shoulder point.

• Move the Dyna-Band back into the starting position with a controlled movement, resisting the tension.

Repetitions
Do three sets of 20 repetitions.

Breathing
Breathe in as you pull and as you return to the starting position, breathe out.

How should you feel?
As you pull, you should feel the muscles across the back squeeze and contract each time.

4. 6&6 bicep curl

What you need
2/3kg dumbbells

Targets
Arms

Starting position
Stand straight with your feet shoulder width apart, knees soft with a dumbbell in each hand.

Stretch both arms out in front of you with your palms facing upwards.

What to do

• Bend your arms at the elbow and move towards your chest. Keep your elbows in close to your sides.

• Hold for a couple of seconds and return back to the starting position.

Repetitions
Do two sets of six repetitions.

Breathing
Breathe normally.

How should you feel?
As you curl, you should feel the muscles in your upper arm contract.

5. Tricep overhead extension

What you need
2/3kg dumbbells
Exercise mat

Targets
Back of the arms

Starting position
Lie down on your exercise mat and draw your belly button in towards your spine. Hold one of the dumbbells in the air with both hands at one end.

Extend your arms above you and bend at the elbows.

What to do

• Move weight over and slightly past your head.

• Pause for a moment and bring arms back to the starting position.

Repetitions
Do two sets of 20 repetitions.

Breathing
Breathe normally.

How should you feel?
You should feel the backs of the arms burn and contract.