Say goodbye to cellulite and flabby arm muscles – with just small changes

Longer and warmer days are already inviting us into the sunshine, and soon short sleeves and lighter clothing will be in season. But with that also comes the question of how to achieve firmer arms, better-shaped legs, and less cellulite.

Anita Možgan, Professor of Physical Education, personal trainer at Terme Krka

Good morning! Start the day with tapping:

Stand with your feet apart and tap your arms (from the chest muscles to the fingers along the inner side and back to the shoulders along the outer side), then tap your legs as well (from the hips to the feet and back to the groin area). Tap the entire body 4–5 times. This:

✔ boosts blood circulation,
✔ stimulates the lymphatic system,
✔ increases energy.

If you have time, add two repetitions of the sun salutation. A 5-minute stretch will wake you up and strengthen you.

Treat yourself to 20 minutes of brisk walking every day and include:

→ 20 calf raises while simultaneously lifting your arms,
→ 20 controlled squats (as if sitting down on a chair),
→ active arms (do not let them hang by your sides!) – lift them (forward raise, side raise, overhead raise – hold for 60 seconds) and rotate your shoulders with arm swings. Repeat each exercise for 30 seconds to 1 minute. Repeat three times during the walk.

For greater effect, use weights or wear weighted cuffs. Start with a lighter weight, e.g., 2 kg, and 2 sets, then gradually increase the weight and progress to 3 sets.

Do 2 sets of 15 push-ups – using a counter, table, or wall as support (slowly increase the number of repetitions):

→ 5 with elbows positioned close to the body,
→ 5 with elbows shoulder-width apart,
→ 5 with palms turned inward.

The lower the support, the more challenging the exercise becomes. Pay attention to your knee position so they do not move “ahead” of your toes.
Perform the exercise with three repetitions every day.

Basic rule – never sit with crossed legs; keep your feet on the floor and your knees at a right angle.

Add the following:

→ Press your feet into the floor until you feel your thigh muscles engage – hold for 10 seconds and repeat 15 times
→ Push your knees outward using a resistance band placed at knee level – hold for 10 seconds and repeat 15 times
→ Squeeze a pillow or a ball between your knees – hold for 10 seconds and repeat 15 times

A fun and effective workout, suitable even when sitting in front of a screen. Do it every day with three repetitions.

→ While lying down, raise your legs and arms several times above heart level and hold for at least 5 minutes (you may gently shake them).
→ While standing, shake out your arms and legs.
→ Occasionally treat yourself to a massage or foam rolling. You can use a massage roller or a tennis ball for self-massage several times a day.

Shower alternately with warm and cold water and finish with cold water – for better circulation and greater skin elasticity.