Power circle exercises

It does not get any more effective: With these fitness exercises, you have the perfect all-round workout against orange peel. It's best to work out 3 times a week. This strengthens muscles and connective tissue, boosts the metabolism. In addition, tips for skincare.

Beinhart: the rear thighs

EFFECT: Trains the back of the thigh, where cellulite is often most visible.

PROCEDURE: 

Lie on your stomach and pinch a rolled-up towel between your ankles. Stretch out your legs, place your forehead on your bent arms. Pull in your stomach slightly, the chest is wide. Breathe in now. The next time you exhale, bend your knees and pull your ankles slowly and in a controlled manner to your butt. Important: The pelvis remains on the floor, the leg muscles are tense. Inhale and stretch your legs again, but do not take off.

HOW OFTEN? Repeat 20 times.

This tightens the skin
First train the Muckis, then massage the body

14-DAY INTENSIVE TREATMENT

 A serum containing caffeine shuffles the fat in the cells during the day. The gel purifies overnight with rutin from red vine leaves and keeps the collagen fibers supple ("Cellu.Metric" by Vichy, 28 sachets à 8 ml ca. 32 Euro)

GOOD VIBRATIONS 

First of all, the vibrating "Celluli Shaker" stimulates the skin so that the care ingredients made from mate tea and green coffee are better absorbed. Their task: blockage of fat storage in the cells ("Celluli Laser Slim Code" by Biotherm, 200 ml about 48 euros including massager, from February).

FANTASTIC ELASTIC 

Even more power for cell metabolism and resilience. Due to the double amount of the skin's own coenzyme Q10, the "Nivea Body Q10 Skin Firming Body Lotion" is even more effective (from Beiersdorf, 250 ml approx. 5 Euro, from February).

TRIO "ANTI SCHLAFF" After the exfoliation with "Guarana-Soap" the "Black Tea & Verbena Cream-Gel" is applied. Activates fat metabolism with caffeine. Extra: a firming massage oil with geranium and grapefruit oil (from Korres *, soap approx. 6 Euro, gel: 150 ml approx. 35 Euro, oil: 100 ml approx. 22 Euro).

First of all, warm up

EFFECT: The cardio part relaxes the muscles and stimulates metabolism and calorie consumption.

PROCEDURE: Tense abdomen, pelvic floor, back and walk with power on the spot. Then in the lunge step put weight on the front left leg and with the left fist forward. Right fist back. Short jump - right leg and right fist in front. In a brisk change.

HOW OFTEN? 2 minutes each march and box. Happy also longer!

One-leg squat for the front thighs
EFFECT: The exercise strengthens especially the leg extensor, but also bottom and back.

PROCEDURE:

Take a long lunge forward with your right leg. Put left foot on a chair. Hands on the side of the neck. Now, with your back straight, slowly lower the pelvis as far as possible. Important: The knee of the leg should not protrude over the toe. Otherwise lunge step increase a little. And come up with leg muscles again. But please without momentum and completely controlled!

HOW OFTEN? 7 to 10 times per page.

Deep abdominal muscles

EFFECT: Great for the deep layers of the abdominal muscles, but also for the oblique abdominal muscles, the waist and the pelvic floor.

PROCEDURE: Turn to the right side. Bend your legs slightly, stretch your left arm towards your legs. Right hand to the head, elbows pointing forward. Tighten all abdominal muscles and lift the upper body with the strength of the lateral abdominal muscles. Important: legs stay on the floor. Hold briefly, upper body back down, but do not drop.

HOW OFTEN? 15 times per page.

The bridge for the Po

EFFECT: Guarantees a crisp rump and, at the same time, firm legs. Who does the exercise in the morning, at the same time stimulates his circulation and strengthens the nerves.

PROCEDURE: Lie supine on a bench or chair. Lay off arms laterally. Now inhale and with the next exhale with the strength of the strained Pomuskeln pelvis and back from the ground lift. Thighs, pelvis and back should form a straight line. Inhale and lower pelvis slightly. Exhale, tighten your buttocks and raise your pelvis again.

HOW OFTEN? 20 times, always nice and slow - you can do it!

A round of "backs"

EFFECT: Good for front and back. Because fit back muscles are important as an "opponent" for a firm stomach.

PROCEDURE: In quadruped stand put forearms shoulder-width on the floor. Fingers point forward, elbows are perpendicular under the shoulders. Put the foot tips hip-width on the floor and stretch out one leg at a time. Now above all tense the abdominal and back muscles, lift the body (upper body and legs form a line) and slowly push forward out of the ankles. Hold briefly, back and kneel down. Short break, repeat.