Here is a concise summary of the provided text:
**Title:** 6 Exercises to Reduce Cellulite in Thighs and Buttocks
**Key Points:**
1. **Cause of Cellulite:** Excess body fat and insufficient muscle mass.
2. **Solution:** Proper nutrition, massage, and a well-planned training program.
3. **Workout:**
* 6 exercises to tighten muscles and reduce cellulite.
* Exercises with reps and sets:
1. Leg Lift (2 sets of 12 reps per leg)
2. Knee to Stomach (2 sets of 8 reps per leg)
3. Squats with Dumbbell (3 sets of 20 reps)
4. Torso Bend with Dumbbells (3 sets of 12 reps)
5. Leg Lift on Knees (2 sets of 15 reps per leg)
6. Starfish Jump (2 sets of 20 reps)
4. **Schedule for Best Results:**
* Follow the workout for 2 days, then take a 1-day break, for 2 weeks.
5. **Additional Tips:**
* Start with fewer reps and increase as needed.
* Don't overdo it, aim to feel energized, not exhausted.
* Combine with proper nutrition and massage for optimal results.
Here are the key facts extracted from the text, excluding opinions, with each fact numbered and in short sentence form:
1. **Cellulite Cause**: Cellulite occurs when there is too much body fat and not enough muscle.
2. **Solution Approach**: Addressing cellulite requires proper nutrition, massage, and a well-planned training program.
3. **Exercise 1 Details**:
* **Name**: Unspecified
* **Position**: Lie on your side, leaning on your forearm
* **Action**: Lift the opposite leg 4-12 inches off the floor, hold for 5 seconds, then lower slowly
* **Repetitions**: 2 sets of 12 reps for each side
4. **Exercise 2 Details**:
* **Name**: Unspecified
* **Position**: Hands on the floor, in a push-up position
* **Action**: Bend one leg, bring knee to stomach, then straighten and lift leg 5-8 inches off the floor
* **Repetitions**: 2 sets of 8 reps
5. **Exercise 3 Details**:
* **Name**: Unspecified
* **Equipment**: Dumbbell or kettlebell
* **Position**: Stand with feet shoulder-width apart
* **Action**: Lower body by bending knees until thighs are parallel to the floor, then rise
* **Repetitions**: 3 sets of 20 reps (initially reduced to 36 reps for the day)
6. **Exercise 4 Details**:
* **Name**: Unspecified
* **Equipment**: Dumbbell in each hand
* **Position**: Stand with feet shoulder-width apart
* **Action**: Bend upper torso forward, keeping back straight, then return to starting position
* **Repetitions**: Initially 3 sets for the day (part of 5 sets of 12 reps goal)
7. **Exercise 5 Details**:
* **Name**: Unspecified
* **Position**: On knees with hands on the floor
* **Action**: Lift one leg as high as possible, hold, then lower
* **Repetitions**: 2 sets of 15 reps for each leg
8. **Exercise 6 Details**:
* **Name**: Unspecified
* **Position**: Stand with feet slightly wider than shoulders
* **Action**: Bend knees, then jump up, throwing arms and legs apart, and resume initial position
* **Repetitions**: 2 sets of 20 reps
9. **Workout Schedule for Results**:
* **Frequency**: 2 days of training followed by 1 day of break
* **Duration**: For 2 weeks
10. **Workout Duration**: The entire workout is approximately 10 minutes.