Ask any woman: If there’s one thing that’s worse than fat, it’s dimply fat. After all, everyone hates cellulite. And that goes double for the ladies. Yes, this affliction plagues some men, but it’s far more prevalent in females.

In fact, up to 98% of adult women have some degree of cellulite, according to a recent paper from Cornell University. Read: It doesn’t matter if you’re carrying around extra kilos or are as skinny as a model, cellulite could still be a problem.

Luckily for us, celebrity trainer Valarie Walters is happy to share her dimple-busting secrets. “First and foremost, you have to eat a smart diet,” she says. “But you can get slower results or faster results, depending on how disciplined you want to be. There are different options for every lifestyle and goal.”

For those who want to zap cellulite fastest, Valerie recommends that you eliminate processed foods altogether. That includes foods that contain added sugar as well as those products that have been highly refined, such as white bread and white pasta.

She also advises that you limit alcohol consumption to two drinks a week. The upshot: You eat a whole foods diet, with an emphasis on lean meats and fresh produce. “That doesn’t mean grilled chicken and steamed broccoli forever,” says Waters. “But six weeks of being super-dedicated can speed your results and give you the momentum to keep at it.”

Of course, Waters will tell you that her true expertise is using exercise to tone and tighten a woman’s bum and thighs. So we asked Valerie to share her three favourite exercises to target, tighten, and tone your tush for good.

Exercise 1: Single-leg Hip Raise

Lie facup on the floor with your left knee bent and your right leg straight. (Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way. Squeeze your glutes and raise your raise your hips until your body forms a straight line from your shoulders to your knees. (Your left leg should stay elevated the entire time.)

Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes. Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you're primarily doing the work with your glutes, not your lower back and hamstrings.

If that’s too hard: Do the same movement, but with both feet on the floor.

If that’s too easy: Do the same movement, but cross your arms over your chest instead of bracing them against the floor (as shown).

Exercise 2: Reverse Lunge

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. That's 1 rep. Do all your reps, then repeat with your right leg.

If that’s too hard: Try the exercise with just your body-weight. 

Make it even better: Try the exercise with your back foot on a Valslide—the secret weapon Valerie uses with all her clients. The idea: Think of your back foot simply as a support, so that you’re keeping most of your weight on your front leg. The Valslide will help you do this better, and that’ll make your butt muscles work harder.

Exercise 3: Step up

Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step. Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.

If that’s too hard: Try the exercise with just your body-weight. 

Add variety: Stand sideways, with your right leg next to step. Then cross your left foot in front of your right leg and place your left foot on the step. Now perform a stepup. Focus on really pressing your left heel into the step to push yourself up.

© Prevention Australia