70 per cent of cellulite is caused by lifestyle; 30 per cent is genetic
STEP ONE: THE WALK OFF
To get the dramatic results that the Thin Thighs In 30 Days programme promises, you need to walk one to three miles, six days a week — follow the weekly walking ‘prescriptions’ in the 4-Week Fitness Plan (below).YOUR FOUR-WEEK FITNESS PLAN
WEEK ONE : Every day (except Monday): Walk for at least one mile at a brisk pace. On days when you have extra energy, add a hill to your walk or introduce interval training: walk at a fast pace for 30 seconds to one minute. Then slow to a brisk pace for 30 seconds to one minute. Repeat for as long as you comfortably can.
Follow each of your walks this week with this Work Off routine (outlined above). Repeat exercises one to four five times on each leg. Hold Ballet Thigh for five to ten seconds and repeat five to 20 times (do as many repetitions as you can comfortably manage). Hold Thigh Chair for 30 seconds to two minutes.
WEEK TWO : Apart from on Monday, walk a minimum of 1½ miles every day this week. Interval train on Tuesday (alternating fast and brisk paces for 30-second to one-minute intervals) and walk up a hill five times in addition to your walk on Friday.
After each walk, perform five repetitions of the Thigh Raise, eight repetitions of exercises two to four on each leg and hold Ballet Thigh and Thigh Chair positions for as long as you can.
WEEK THREE : Walk a minimum 1½ miles on Wednesday, Thursday and Saturday. Walk two miles (including one-minute interval training) on Tuesday. On Friday, walk 1½ miles and walk up a hill five times. Walk 2½ miles on Sunday.
After each walk, do the Thigh Raise five times. Repeat exercises two to four up to ten times on each leg. Hold Ballet Thigh and Thigh Chair for as long as possible.
WEEK FOUR : Walk a minimum two miles on Wednesday, Thursday and Saturday. Walk 2½ miles (including one-minute interval training) on Tuesday. On Friday, walk two miles, and walk up a hill seven times. Walk three miles on Sunday.
After your walks, repeat Thigh Raise eight times. Repeat exercises two to four up to 15 times on each leg. Hold Ballet Thigh and Thigh Chair for as long as possible.
STEP TWO: THE WORK OFF
1. THIGH RAISE: Lying face down, raise your legs —from just above your knees — so your feet are afew inches off the ground (above top). Bend your knees, keeping them off the ground, and hold that position (above bottom). Start with five seconds and gradually work up to 15 seconds. Slowly unbend your knees and, with control, lower your straight legs to the ground, then repeat
2. BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart.
Place your left arm directly over your left knee, using your right hand to support yourself by your hip (pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side
3. KICK-KICK: Sit straight, on the floor, with your right knee bent and left leg straight out (above, top). Lift up your left leg so that your foot is at least 6in off the ground (above, bottom). Hold for five seconds to start, then, with control, lower leg. Repeat on the other side
4. PONY KICK: Get down on your elbows and knees (above, top). Keeping your back flat, slowly raise your left thigh to about 45 degrees, with your knee bent and pointing your heel up to the ceiling (above, bottom). Hold for
five seconds. Lower leg and repeat five times or more — before repeating exercise and same number of repetitions with your right leg
5. BALLET THIGH: Holding on to a railing or the back of a chair, stand with both feet facing forward. With your chin up, move your right leg back with the toe touching the floor (left). Then raise your right leg back at an angle (not straight back) — lead with your heel, until your heel is 12in off the ground (right). Hold for five seconds, then lower leg and repeat. Start with five repetitions and work up to 20 or more. Repeat on the other side
4. PONY KICK: Get down on your elbows and knees (above, top). Keeping your back flat, slowly raise your left thigh to about 45 degrees, with your knee bent and pointing your heel up to the ceiling (above, bottom). Hold for
five seconds. Lower leg and repeat five times or more — before repeating exercise and same number of repetitions with your right leg
5. BALLET THIGH: Holding on to a railing or the back of a chair, stand with both feet facing forward. With your chin up, move your right leg back with the toe touching the floor (left). Then raise your right leg back at an angle (not straight back) — lead with your heel, until your heel is 12in off the ground (right). Hold for five seconds, then lower leg and repeat. Start with five repetitions and work up to 20 or more. Repeat on the other side
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