Got Cellulite? Here's How to Smooth, Firm and Tighten Your Cellulite Zones

Written by Joey Atlas on June 1, 2009 - 12:33pm

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Joey Atlas

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Millions of dollars are spent, every month, by women who wish to rid their skin of the dimples and bumps most commonly known as cellulite. The problem is - most of this money is spent in vain - with no resulting cellulite reduction to show for the time, expense and inconvenience.

In this article I will illustrate the truth about cellulite and the only proven way to get rid of it, permanently

First things first. Cellulite is not a skin condition. Its a structural issue that can be corrected. The dimples and bumps are not a superficial element - they are only the visible effect of what is happening below the outermost layers of the skin.

Second important point: Cellulite is not caused by the build up of 'toxins'. This is simply a bunch of sleazy marketing lingo - that actually sounds like it 'could be' true, to the common woman.

Third important point: Although some overweight women do have cellulite - it's not necessarily a result of excess body fat. There are countless women who are not overweight - who actually have slim bodies - but they do have the dimples and bumps in their trouble spots, such as their legs, butt, hips and thighs.

So, what is cellulite and how can it be reduced?

Cellulite is the visible, superficial result of un-toned, underused muscles, beneath/below the areas of skin which show the cellulite dimples and bumps.

Even women who exercise can still have cellulite. The reason why is that not all exercises can get rid of cellulite. There are some exercises which specifically target, and stimulate, the muscle layers directly underneath the cellulite problem areas. Proper implementation of these cellulite specific exercises are the only proven way to eliminate cellulite.

A general fitness routine is just that - a general exercise program intended for general well-being and health. A cellulite specific exercise program is different in that it consists of a series of very specific exercises which when combined in the same program, result in real and substantial improvements in the female trouble spots.

The reason why these exercises work are because they address the structural causes of the dimples and bumps that show on the outer layer of skin. There is no 'passive' treatment (creams, pills, etc...) that will ever get rid of cellulite - no matter how expensive or how scientific it sounds.

The only way to get rid of cellulite is by changing the physical structure of the supporting muscle layers which sit directly behind/beneath the cellulite skin. When these muscles get firmer and just a little fuller - they push out against the skin - giving it a smoother and tighter appearance.

The beauty of this method is that you don't need to worry about all the different weights and machines of the fitness center because all of these exercises can be done in the privacy of your own home - instead of the crowded and sweaty gym.

The 'Slow Touch', the 'Heel Push', the '9-inch Step Back' and the 'Butt-Thigh Lifter' are just a few of these synergistic cellulite reduction exercises. And since these exercises require no weights or machines, women of all ages can do them - and you can still follow your cellulite removal program even when you travel.

So grab your exercise mat (no leg warmers, please ;-) and give yourself a solid 20 minutes to go through the proper moves - with correct form, tempo & sequence - and watch the improvements come with each passing week.

About the Author:
Joey Atlas, M.S. - Exercise Physiology, is the creator of 'NAKED BEAUTY - The Cellulite Reduction Exercise Program'. Learn more about it at http://www.GetRidofYourCellulite.com

Oven Fried Chicken

Ingredients

• cooking spray
• 20 crackers, whole-grain, saltine-like, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 1/2 cup(s) cereal, cornflakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 tablespoon sesame seeds
• 3/4 teaspoon pepper, cayenne
• 1/2 teaspoon garlic powder
• 2 large egg white(s)
• 1 cup(s) yogurt, low-fat plain
• 1 tablespoon mustard, dijon-style
• 1/2 teaspoon salt
• 4 chicken breast halves, bone in, skin removed, rinsed and patted dry
• 4 chicken, thighs, bone in, skin removed, rinsed and patted dry

Preparation

Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.

Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.

In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.

Serving size: 1 breast half or 2 thighs

Nutrient Notes: Excellent source of: Niacin, Vitamin B6, Selenium, Riboflavin, Thiamin, Vitamin B12, Iron, and Phosphorus; Good source of: Folate, Pantothenic Acid, Calcium, Magnesium, Manganese, Potassium, and Zinc.

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Prep Time: 10 mins

Cook Time: 50 mins

Total Time: 1 h

Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Contains Egg
Most Popular

Nutrition Facts

Number of servings: 6

Amount Per Serving

Calories: 270

Total Fat: 5 g

Sat Fat: 1 g

Cholesterol: 85 mg

Sodium: 590 mg

Total Carbohydrate: 21 g

Fiber: 1 g

Protein: 33 g

Whole Wheat Pancakes with Strawberry Sauce

Ingredients

• 3/4 cup(s) flour, all-purpose
• 3/4 cup(s) flour, whole-wheat
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 large egg(s)
• 3/4 cup(s) milk, fat-free
• 1 cup(s) buttermilk, low-fat
• 1 tablespoon honey
• 1/4 teaspoon vanilla extract
• 16 ounce(s) strawberries, fresh (2 pints) or hulled, or 4 cups frozen strawberries, unsweetened, thawed
• 1 teaspoon lemon juice, fresh
• 2 tablespoon maple syrup, pure
• sugar, powdered, (optional)

Preparation

For the Pancakes:
In a large bowl, whisk together the flours, baking powder, baking soda, and salt. In medium bowl, beat together the eggs, nonfat milk, buttermilk, honey, and vanilla.

Preheat a large nonstick griddle or skillet over a medium-low flame. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. The batter will be somewhat lumpy. Use a 1/4-cup measuring cup to ladle the batter onto the griddle or skillet. Flip the pancake when it is golden brown on the bottom and bubbles are forming on top, about 1 1/2 minutes. Cook the other side until golden brown, about another 1 1/2 minutes. Keep the pancakes warm in the oven as you finish cooking the remaining ones.

For the Strawberry Sauce:
Place the strawberries in a food processor and process them into a chunky puree. Transfer them to a small saucepan over a low flame and heat just until they are warm. Stir in the lemon juice and maple syrup.

Ladle about 1/3 cup of the strawberry sauce onto each plate, place the pancakes on top, sprinkle with confectioners’ sugar, if using, and serve.

Makes twelve 4-inch pancakes and 1 1/3 cups strawberry sauce.

Serving size: 3 pancakes and 1/3 cup sauce.

Nutrient Notes: This recipe is an excellent source of Vitamin C, Manganese, Selenium, Iodine, Phosphorus, Thiamin, Folate, Riboflavin, Fiber, and Calcium. It is also a good source of Iron, Magnesium, Niacin, Copper, Potassium, Vitamin B6, Zinc, and Pantothenic Acid.

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Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Contains Wheat/Gluten
Contains Dairy
Contains Egg
Vegetarian

Nutrition Facts

Number of servings: 4

Amount Per Serving

Calories: 310

Total Fat: 3.5 g

Sat Fat: 1 g

Cholesterol: 110 mg

Sodium: 420 mg

Total Carbohydrate: 59 g

Fiber: 5 g

Protein: 13 g

Pasta Puttanesca

Ingredients

• 16 ounce(s) pasta, spaghetti, whole wheat, or whole-wheat vermacelli or angel hair
• 2 tablespoon oil, olive, extra virgin
• 4 clove(s) garlic, minced
• 1/2 cup(s) parsley, flat-leaf, chopped
• 1/2 cup(s) olives, Spanish, drained and chopped
• 1/4 cup(s) capers, drained
• 2 teaspoon anchovy paste
• 2 teaspoon oregano, dried
• 1/4 teaspoon pepper, red flakes
• 29 ounce(s) tomatoes, diced, no salt added, with juice (2 cans)
• 1 1/2 cup(s) lettuce, arugula, chopped
• 1/4 cup(s) cheese, Parmesan, freshly grated

Preparation

Cook the spaghetti according to the package directions.

While the pasta is cooking, heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano, and red pepper and cook for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for another minute, just until the greens wilt slightly.

When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Divide between 6 plates, sprinkle with the Parmesan, and serve.

Serving size: about 2 cups

Nutrient Notes: Excellent source of: Fiber, Vitamin A, Thiamin, Niacin, Vitamin C, Vitamin K, Copper, Iron, Magnesium, Manganese, Phosphorus, and Selenium; Good source of: Vitamin B6, Folate, Calcium, and Zinc.

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About This Recipe

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Contains Wheat/Gluten
Contains Dairy
Most Popular

Nutrition Facts

Number of servings: 6

Amount Per Serving

Calories: 372

Total Fat: 8 g

Sat Fat: 2 g

Cholesterol: 2 mg

Sodium: 733 mg

Total Carbohydrate: 64 g

Fiber: 12 g

Protein: 15 g

Macaroni and Four Cheeses

Ingredients

• cooking spray
• 16 ounce(s) pasta, elbow macaroni, (1 box)
• 20 ounce(s) squash, winter, frozen pureed (2 packages)
• 2 cup(s) milk, lowfat (1%)
• 1 1/3 cup(s) cheese, cheddar, grated, extra-sharp (4 oz.)
• 2/3 cup(s) cheese, Monterey Jack, grated (2 oz.)
• 1/2 cup(s) cheese, ricotta, low-fat
• 1 teaspoon salt
• 1 teaspoon mustard, dry
• 1/8 teaspoon pepper, cayenne
• 2 tablespoon bread crumbs, fine, dry
• 2 tablespoon cheese, Parmesan, freshly grated
• 1 teaspoon oil, olive

Preparation

Preheat the oven to 375 degrees. Coat a 9 x 13 inch baking dish with cooking spray.

Cook the macaroni according the package directions. Drain and transfer to the prepared baking dish.

Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, jack cheese, ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to combine.

Combine the breadcrumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.

Serving size: 2 cups

Nutrient Notes: Excellent source of: Vitamin A, Selenium, Thiamin, Folate, Calcium, Manganese, and Niacin; Good source of: Iron, Riboflavin, Fiber, and Phosphorus.

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About This Recipe

Prep Time: 17 mins

Cook Time: 43 mins

Total Time: 1 h

Contains Wheat/Gluten
Contains Dairy
Vegetarian
Good for Leftovers

Nutrition Facts

Number of servings: 8

Amount Per Serving

Calories: 390

Total Fat: 11 g

Sat Fat: 6 g

Cholesterol: 35 mg

Sodium: 547 mg

Total Carbohydrate: 56 g

Fiber: 3.5 g

Protein: 18 g

Color Your Plate

Picture the last meal you ate. Did you see an explosion of color on your plate, or was it a serving of paleness? If it's the latter, it's probably time to add more color by eating fruits and vegetables of many hues. When you do so every day, you ensure that you're getting a full spectrum of protective nutrients.

For example, red foods, such as red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes, contain lycopene and anthocyanins, which help maintain heart health, boost memory, keep your urinary tract healthy, and lower your risk for some cancers.

Yellow and orange foods, like apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots, get their color from carotenoids, which strengthen your immune system, help you maintain sharp vision, and lower your risk of heart disease and cancer.

Green foods, such as green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage, contain lutein and indoles. Deep green vegetables also supply plenty of key minerals and essential vitamins. They can help you keep your vision sharp and maintain strong bones and teeth; they can also help prevent cancer.

Blue and purple foods have anthocyanins and phenolics, which may have antiaging benefits. Try blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus.

Many white and brown foods contain the phytonutrient allicin, which has been shown to aid in preventing heart disease and cancer. They also often have powerful antimicrobial properties. Try fruits and vegetables like bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips.

Today, add more color to your meals and snacks. If you can add at least one choice from each of the color groups to the day's meals, you'll have consumed five servings of fruits and vegetables without even trying!

Benefits of Apples
	The old saying “ to eat an apple going to bed, will make the doctor beg his bread” has been justified by its many health-rich properties. A member of the rose family, fossil remains have shown that apples were gathered and stored 5,000 years ago and it’s likely that they were already cultivated during the Neolithic times. Apples are excellent detoxifiers and apple juice can destroy viruses in the body. In one recent study , Riu Hai Liu of Cornell University, has found although apples has only a small amount of vitamin C, eating 100 grams of apple provides the same amount of antioxidant activity as taking 1,500 milligrams of the same vitamin. Just make sure you do not take too many apple seeds because it could be toxic if taken in large amount. Benefits of Apples: 1. Apple cleans teeth and strengthens gum 2. Will make the cholesterol level lower 3. Detoxify the body and has an antiviral property 4. Apple will also prevent constipation because it helps digestion 5. One large apple supplies almost 30% of minimum amount of fiber that should be consumed daily The use : 1. For people who suffer from gout and rheumatism, eat apple regularly because it will aid healing 2. Eating 2 apples a day will reduce your cholesterol level up to 10 % 3. Drinking an apple juice, 3 times a day, is said to prevent virus from settling in the body. 4. Another benefit of apple is for those who have problem with their stomach. If you have problem with indigestion, eat apples before meals. 5. Grated apple, when mixed with live yogurt may be helpful in cases of diarrhea Tips : 1) Never buy apples that have not been kept cold since they can be over-ripe in a few days. 2) Apples should be hard. If you can dent an apple with your finger, DO NOT BUY IT. 3) Keep your apples refrigerated. If not, it will decay fast. 4) To prevent browning, rub the cut surfaces with a mixture of lemon juice and water. 5) Canadian researchers analyzing eight popular varieties found that the old standby, Red Delicious, and an apple called Northern Spy contain more disease-fighting antioxidants in their skin and flesh than any other studied. In English this means red apples are better than other apples.

Amazing Benefits of Turmeric
	A member of the ginger family, turmeric holds a sacred place in the Ayurvedic medicine. Ayurvedic practitioners believe that it is a cleanser for all parts of the body. Thus, apart from using in cooking, turmeric is also used as a form of digestive aids, in treating infection, arthritis, jaundice and fever. A symbol of prosperity, the turmeric's healing property lies in its stalk. It is this same part that is usually used to color, preserve and flavor foods in everyday cooking. In Asian cooking, it is popularly used fresh while the dried, powdered form of the root is commonly used in other parts of the world. Benefits of Turmeric Turmeric reduces fats; aids blood circulation and purifies it. Turmeric also helps digestion and is believed to help the body against parasites in the intestines. It is now investigated for potential use as anti-cancer and anti-inflammatory aid. It is antiseptic, warming and astringent. The Use Bowel Cancer Patients Where turmeric is frequently used, the chances of colon cancer are very much lower. At the moment, UK cancer specialists are testing oral turmeric capsules to be taken by colon cancer patients. Arthritis Pain Turmeric can also be used in reducing pain associated with arthritis. This is how you can do it at home. Warm a cup of milk. Before it boils, remove it from the heat and add in a teaspoon of turmeric powder in it. Stir and drink it for up to 3 times daily. Digestive Problems Studies among animals prescribed with it suggest that turmeric acts as digestive stimulant and encourages the release of digestive enzymes that breaks down carbohydrates and fats. Thus, if you always have stomach upset, turmeric tea may be a good idea. Prostate Cancer When combined with certain vegetables, this substance holds good potential in treating and preventing prostate cancer. Scientists in New Jersey have shown that turmeric alongside a particular substance found in vegetables like broccoli, kale, turnips and cabbage would ensure protection against this dreaded disease. Heart Problems A study done in 1992 has showed that turmeric may be able to reduce cholesterol level and fight atherosclerosis. Preliminary studies in mice have also shown its potential in blocking the development of multiple sclerosis (MS). Smokers A small clinical trial conducted in 1992 showed that 1.5 g of turmeric taken daily for a period of a month could decrease the amount of mutagens (substance that helps cancerous mutation in cells). In the study, even the urines of smokers were found to be lower in mutagens (when they were given daily ration of turmeric) compared to non-smoker subjects.

Benefits of Red Onions
	Normally used in cooking, onion can makes the body warmer and improves blood circulation. For those who cook at home, you'll notice that we will usually weep when we cut onions. Is it a good thing or bad? It turns out that it is a good thing since that kind of weeping actually releases the toxins in the body. Benefits of Onions: 1. Onions are believed to be able to prevent cancer 2. Eating onions regularly to increase blood circulation and can relax muscles 3. Onions could reduce cholesterol after big meals (which you should not have taken at the first place) The use : 1. For natural relief from burns, slice a piece of onion on the burnt skin. 2. For insect bites, apply a homemade lotion of onion juice mixed with salt on the affected area 3. To get a natural antibiotic effect from it. Eat the onions raw.

Benefits of Avocado
	Considered to be an almost complete food – so much so that in certain parts of the world babies are weaned using mashed avocado. Native to Central America and has been cultivated for thousands of years, they are rich in potassium and vitamin A. Avocado is also used traditionally to heal skin problems. The pulp is also believed to be both anti-bacterial and anti-fungal. Precaution: Do not eat avocados or take any products containing avocados if you are using the antidepressant monoamine oxidase inhibitors (MAOI). Avoid eating large amounts of avocado if you’d like to lose weight, because they are high in calories. Benefits of Avocado: 1. Avocado has been used traditionally to help people with sexual problems. 2. Great antioxidant and can be used for skin disorders 3. Avocado will aid healing for people suffering from digestive and circulatory problems 4. Another benefit of avocado for the skin where avocado paste can be applied to rashes and rough skin to make it smoother. 5. The brighter the fruit, the more beta-carotene (the substance that helps to prevent cancer) your avocado contains. The use : 1. The flesh of a ripe avocado soothes sunburnt skin. Just cut the fruit in half and rub it gently over the affected areas. 2. Eat an avocado everyday if you’re recuperating from sickness and are trying to regain your strength. Tips : 1. Select heavy, unblemished fruit. Most market will sell unripe and hard avocados. So after you bought one, allow it to ripe between 3 to 6 days. 2. If avocado yield slightly to gentle pressure, it’s ready to be eaten 3. If you need to speed up the ripening process, place avocados in a paper bag with apple or banana. Never put avocado in a fridge since it will make the ripening process significantly slower.

he Best Fitness Foods for Women

17 foods everyone should eat

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Avocados

The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.

oo disappointed with their skin care creams, many women are resorting to eyelift to reduce eye wrinkles. Is this really the answer to their problems? Does this provide lasting and permanent solutions? Find out now.

Briefly about eyelift

Eyelift forms part of cosmetic surgeries that now rank top three in the US these days. This is partly brought about by women's increasing exasperation with their existing skin regimens. They believe that eyelift provides quick-fix solutions, despite its relatively higher cost.

An Eyelift specifically stretches the loosening skin surrounding the eyes. The skin patches around the eye area are very thin. They become much thinner when we grow old.

As we grow older, the fatty tissues under those skin areas become more plenty. The increasing weight further strains the already loosened dermis. Soon, wrinkles develop and deepen if not treated well.

Many women buy just any brand or type of skin care cream. Most do not actually know what specific ingredients to look for. Worse, only few fully understand why wrinkles develop on the first place.

Eyelift surgical procedures are not cheap. Despite their relatively expensive nature, many women still undergo those surgeries. They are adamant to eliminate them immediately despite its high cost. Besides, those women need to repeat the procedures every few months to maintain the same desired look.

Surgeons conducting the surgical procedure make a small incision and take out the excess fatty tissues inside. Then, they stretch the dermis to erase the lined look on the skin surface. Truth to tell, eyelift surgeries remove only the appearance of wrinkles, not the wrinkles per se.

Help your body repair itself naturally

To address the skin problem, you need to help the body repair itself. Skin wrinkling develops because the layers beneath the surface no longer contains sufficient amount of collagen bundles. These bundles are natural formations because collagen and elastin proteins bind together.

When we grow old, the body is not able to reproduce more of these proteins. By the time we reach the age of 45 years or so, a total of 30% or so of the entire collagen content is lost. It means that more of those bundles are lost or damaged than the body can produce.

To reduce eye wrinkles, choose only those products containing natural substances, like Cynergy TK. Cynergy TK is taken from the wool of sheep specially raised in New Zealand. This ensures highest grade of Cynergy TK taken from the wool.

Cynergy TK contains Functional Keratin that effectively boosts collagen regeneration in the body. Continued application has been shown to significantly reduce eye wrinkles, including those found in other skin areas.

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FACE EXERCISES
I'm sure these exercises would work if you did them every single day, but who has time for that? I'm going to pick just one and try to remember to practise it every day. Good to try while sitting in your car at traffic lights or while waiting for your computer to start up. You could also make the most of your time spent in line at the bank, supermarket checkout or post office. Just ignore the stares and screams of laughter .... your face is more important to you than worrying about strangers opinions.
Print out this page for handy reference.

Neck and Throat facial exercises There is nothing nice about a crepey looking neck with loose skin hanging around, and fold on fold of tired looking skin. These exercises will help relieve and prevent a double chin, loose skin in the neck and throat area and will also assist in toning these muscles. EXERCISE [1] A great exercise it to sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and then start a chewing movement. You will feel the muscles working in your neck and throat area - and will be truly amazed at the results. Repeat 20 times. EXERCISE [2] Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Start puckering your lips together in a kiss and stretch the kiss, as if you were trying to kiss the ceiling. Keep your lips puckered for 10 counts, then relax, bring your head back to normal and repeat 5 times. EXERCISE [3] Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Open your lips and stick your tongue out as if you were trying to touch your chin with the tips of your tongue. Keep your tongue out in this position for 10 counts, and return your tongue and head to its normal position. EXERCISE [4] Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Next move your lower lip over your top lip as far as possible and keep it there for a count of 5. Relax and repeat 5 times. EXERCISE [5] Lie on your bed, with your head hanging down over the edge. Slowly bring your head up towards your torso and keep it there for 10 counts. Relax and lower your head towards the floor again. Repeat 5 times. EXERCISE [6] Sit upright and face forward and while keeping your lips together, separate your teeth by dropping your jaw and then push your jaw forward, keep for a count of 10, bring back to starting position and repeat 5 times.

LIPS LIPS (1) Sit upright facing forwards and purse your lips together. Lift your pursed lips towards your nose and keep it there for 5 counts, relax and repeat 5 times. LIPS (2) Pucker your lips slightly and when in this puckered position try with your mouth muscles to bring the corners of your mouth together as close as possible. Keep lips in this position for 5 counts, relax and repeat 5 times. LIPS (3) Sit upright, facing forwards and keep your lips closed and teeth together. Smile as broadly as possible, without opening your lips, keep it there for 5 counts and when relaxing starts puckering your lips in a pointed kiss. Keep it there for 5 counts and relax - repeat 10 times. LIPS (4) Move your lips into a puckered kiss and while relaxing the kiss keep your lips closed and curl your lips into your mouth across your teeth. Hold this position for a count of 10 and repeat 5 times. LIPS (5) Sit relaxed with your lips hardly opened and pucker your lips outwards. While your lips are in the outward position, move your puckered top lip towards your nose. Hold in this position for 10 counts and repeat 5 times.

CHEEKS

Our poor cheeks always seem to get a raw deal - they are forever ignored and not
much time spent on them. Hanging skin forming that hang-dog look around your
cheeks can be most aging, so here are some facial exercises to lift and firm
the cheeks as well to assist with that anti-aging and ageless look.

CHEEK (1)

Sit upright facing forward with lips closed but relaxed. Pucker and pout your lips
using the muscles in your cheeks. (Feel with your fingers that you are using your
cheek muscles.) Keep it puckered for a count of 10, relax and repeat 10 times.

CHEEK (2)

Have a relaxed smile with your lips closed and then suck in your cheeks toward
and on to your teeth. Hold this for 10 counts, relax and repeat 10 times.

CHEEK (3)

Look in a mirror while doing this exercise. Pout your top lip, turning the corners
of your lips upwards and move your cheek muscles towards your eyes. You
should at this stage try to get your top lip touching your nose. Keep in this
position for 10 counts, relax and repeat 5 times.

CHEEK (4)

Look in a mirror while doing this exercise. Smile a wide as possible - while
keeping your lips closed and your mouth corners turned up. Try to make your
mouth corners touch your ears. Next wrinkle your nose and see your cheek
muscle move upwards and feel these muscles work. Keep for 5 counts, relax and
repeat 10 times.

CHEEK (5)

Keep your teeth and lips closed and blow air under your top lip and keep it there
for 10 counts, then move it to your left cheek side, hold for 10, to your lower lip,
hold for 10 and then to your right cheek side while holding it for a count of 10.
Repeat 5 times.

EYES

The skin around the eye is the thinnest and most fragile skin found on the
body, and wrinkles in this area causes great aging of the face, as the
eyes are the central point of focus when people talk to you.
Bags under the eyes also do great disservice to your looks, creating an
uncared for look. Baggy eyes can be helped with certain facial eye exercises and
effective skincare gels can go to some lengths to effectively remove this
problem.

Droopy eyelids can benefit greatly from ageless anti-aging facial exercises.

EYES (1)

Gently tone the muscles of the eyes by pressing two fingers on each side of your
head, at the temples, while opening and closing your eyes rapidly. Repeat 5 times.

EYES (2)

Sit upright with your eyes closed and relaxed. While keeping your eyes closed the
whole time, first look down and then look up as far as possible. Repeat the facial
exercise 10 times.

EYES (3)

Sit upright with your eyes closed and relaxed. Keep your eyes closed while lifting
your eyebrows and stretching your eyelids down as far as possible. Keep in this
position for 5 counts, relax and repeat 5 times.

EYES (4)

Sit upright with your eyes relaxed and open. Lift your eyebrows while closing
your top eyelids until about halfway closed, then open your eyelid wide open until
the white of your eye shows over your iris.

EYES (5)

Sit upright looking straight ahead with your eyes open. Look up then down, while
keeping your head still. Repeat 10 times. Then look left and right - repeat 10 times.

FOREHEAD FACIAL EXERCISES

The area on the forehead, between the eyebrows, can easily
become lined and full of wrinkles and facial exercises can be a great help.

FOREHEAD (1)

Frown as much as possible and try to bring your eyebrows over your eyes while
pulling the eyebrows toward one another. Then lift your eyebrow as far as
possible while opening your eyes as far as possible as well. Repeat 5 times.

FOREHEAD (2)

Lie on your bed with your head hanging over the edge. Lift your eyebrows as high
as possible, with your eyes opening very wide. Relax and repeat 10 times.

FOREHEAD (3)

Sit upright facing forward and while bringing your eyebrows down over your
eyes, wrinkle your nose as far up as possible while flaring your nostrils. Keep for
a count of 10, relax and repeat 5 times.

he Facial Map

I don't think this graphic looks too intimidating. If I had left in the names of all 46 facial muscles, though, it would have been overwhelming. In the pages that follow I'll be discussing these listed muscles as well as a few less important muscles. I'll also be showing you how to gain control of these muscles, and muscle groups, and how to tone them up.

So... What is the best neck anti-wrinkle cream you can buy? Well -- it's all-natural and has a couple of new unique ingredients.

There are so many people obsessed with trying to improve the wrinkles on their face; they very often overlook the neck. This area can be a dead giveaway in revealing your real age. After all the main idea of using an anti-wrinkle, anti-aging cream is to look younger and healthier.

Skin on your neck and jowls are usually just as hard if not harder to tighten and reduce wrinkling than around and under your eyes.

As the tissues lose collagen and elastin proteins it's structure, strength and elasticity degrades so it droops, sags and wrinkles. This loose skin is difficult to tighten up because it covers such a large area. However, the following substances have been scientifically proven to firm loose neck skin by increasing collagen and elastin protein cells.

Last year a small New Zealand Company discovered a unique way to convert natural keratin into a bio-active form known as functional keratin"(TM)". This new ingredient has several properties, but its main focus is to stimulate re-growth of more collagen and elastin protein cells.

Another innovative ingredient is Nano-Lipobelle H-EQ10 a new version of CoQ10, which is a natural nutrient and powerful antioxidant. Here again the substance is readily available to the skin because of its special 'nano-emulsion' delivery system that enables it to penetrate through seven dermal layers, to again stimulate re-growth of collagen and elastin protein tissues.

You can firm up sagging neck skin using these two excellent substances. However, you have to give them a little time to work effectively. Therefore, it's in your best interest to apply them at least once every day.

Chin Muscle

Don't let my ridiculous expression scare you. I don't advise doing this exercise in public because you'll look like an idiot. The exercise is an effective one, though, because it really does tone up the chin and the front of the neck.

Exercise, neck and chin

You don't have to look this grim while you're doing the exercise. Still it is not wise to do it in front of your significant other. One does have to keep some semblance of dignity.

Splash some water on your face or apply some lubricant to the skin around the chin and mouth. Now you're ready:

* Elevate the lower lip. This will wrinkle the skin of the chin. If you place your finger firmly on the mentalis muscle you will feel that it is contracted. Hold this contraction for a second.
* Now strongly lower the chin to the position you see in the photo. Hold this contraction for a second. Do not move the head though. The head remains stationary throughout the exercise.
* Do this exercise maintaining good form for ten or twelve repetitions. I usually do two or three sets of ten reps.

While you're doing this exercise, you'll feel the muscles at the front of the neck (the platysma) working hard along with the chin muscle. Keeping these two muscle groups in good shape is important to ward off the dreaded turkey-neck syndrome and platysmal banding.

Muscles around Mouth

The exercise for the orbicularis oris, the circular muscle around the mouth, is not a gentle one. The gentle ones produce no positive results; this one does.

Although it looks like I'm stretching my mouth and therefore the muscles surrounding the mouth, I am not. Alternating contraction and relaxation develop muscle, not stretching. In fact, stretching of the facial muscles may not be good for the overlying skin.

I do this exercise when I shave in the morning. Before doing it I splash a lot of water on my face. (Never exercise the facial muscles without lubricating the skin either with water or oil.) Now I insert my index fingers into my mouth exerting a steady pull on the corners of the mouth. (Be sure to have clean hands when doing this exercise.)

You do not need to get much extension and contraction of the orbicularis oris muscle. I get less than a quarter inch. This small amount of movement will strengthen the muscles around the mouth and, especially in women, make the lips look fuller. It will in no way, though, change the essential shape of the mouth.

When this exercise is done correctly, it is both an isotonic exercise and an isometric exercise. It is isotonic because there is a change in the length of the muscle; it is isometric because you will hold the contraction of each rep for a second or two - in other words, the muscle will maintain a constant length as you hold the contraction.

To restate all this - you will:

*

Pull the mouth with the index fingers getting perhaps a quarter to three/eights of an inch of movement.
*

You will hold the contraction of the orbicularis oris muscle for a second or two.
*

You will then contract the orbicularis oris even more strongly until the index fingers get closer together.

I usually do two sets of 25 to 50 repetitions. But I suggest starting this exercise slowly, concentrating on form. Don't be in too much of a hurry to do a marathon mouth workout.

Step four of Shape your Face

his exercise for the muscles around the eyes might be even better because you will feel these muscles contract strongly when you do it right.

Muscles around eyes

1. Press your fingers onto your temple area and slightly pull them back. This puts tension on the muscles that surround the eyes, and it also prevents lines around the eyes from forming as you do the exercise.

More Eyes

2. Now, with your fingers giving resistance to the muscles around you eyes, close your eyes tightly. You will feel these muscles working strongly as you hold the contraction perhaps a second or even more . Do as many repetitions as you feel comfortable with. I usually do three sets of twenty reps.

This exercise will get rid of any bagginess around the lower eyelids and will probably get rid of any hooded upper eyelids too. But improvement will take time. Don't believe those optimistic statements about rejuvenation in a few weeks. Muscles and skin take time to respond.

Third Steps of Shape your Face

he exercise for the muscles that surround the eyes looks deceptively easy. The basic exercise is easy. It's done by just partially winking one eye at a time, and holding the wink for a second, and then repeating the movement. I suggest 50 repetitions. (I do two sets of 50 repetitions.) There is no need to scrunch up the skin in the crow's feet area when doing this exercise, but there is the need to contract firmly both the orbicularis oculi muscles around each eye and the nasalis muscles that are on each side of the nasal bone.

There is an advanced version of this exercise that is more effective but you have to gain control of the occipitalis muscle at the back of the head to do it. I discuss gaining control of this important muscle when I describe exercise 5 for the scalp muscles. I'll tell you how to do the advanced exercise then.

I put this exercise first among the five exercises because the first indication that we are getting older is those lines that form in the skin around the eyes. (The skin around the eyes is the thinnest and most delicate of the whole body.) This exercise will definitely not eliminate the fine lines but it will make them less noticeable.

Before doing any facial exercise you should apply some lubricant to the area around the muscles being exercised. I splash some water on my face before doing the exercises. You may want to apply a film of mineral oil or some other moisturizer to your skin before you start. Don't do any of these exercises with a dry face.
Exercise One, Part B

Shape your face

Elaboration of Facial Map

You should work all the muscle groups of the face so that the toning up and building up of facial muscles will be symmetrical. These are the muscle groups you'll be working on:

* The muscles that surround the eyes - the circular orbicularis oculi muscles. When these muscles are worked, the small eyelid (palpebral) muscles are also worked, preventing hooded eyelids.
* The muscle that surrounds the mouth - the circular orbicularis oris muscle. When this muscle is worked correctly, other smaller muscles of expression, like the zygomaticus, the buccinator, and the risorius are also worked.
* The muscle of the chin - the mentalis muscle. When this muscle is exercised, the muscles at the front of the neck will also be brought into play.
* The muscles at the front of the neck - the platysma and sternomastoid muscles. These muscles when they are toned up give a vigorous, vibrant, youthful appearance to a person.
* The muscles of the head - the frontalis and occipitalis muscles at the front and back of the head. When the occipitalis muscle is brought under control and toned up, it will give a pleasing lift to the eyebrows. Gaining control of this muscle, especially for women, involves some hard work. Once the exercise for this muscle is mastered, though, it's easy to do and even refreshing.
* The jaw muscles - the masseter and others. You don't have to be concerned about these because they get enough exercise when you chew food.

The five exercises that follow will give you a natural, noninvasive program for rebuilding and maintaining tone in all the facial muscle groups.

Tips on how to firm up sagging neck skin

I don't know a thing about you, but if you want to learn how to firm up sagging neck skin, I have some suggestions for you that should work and don't require a visit to the cosmetic surgeon. There are some quite effective natural solutions out there. You just have to know what to look for.

First, remember that cosmetic companies base their claims on ingredients that are known to be effective, but they may only be present in very small amounts. If you see the beneficial ingredients far down on the list, after the parabens, you'll be disappointed with the results.

Of course, if you really want to do the best that you can for your skin's health and for that of the rest of the body, you won't buy products that contain parabens. Those are artificial preservatives that have been linked to various kinds of cancer.

There are a number of common cosmetic ingredients that should be avoided, because they are bad for your skin's health, but let's get to how to firm up sagging neck skin.

Take a Fish Oil Supplement

Fish oil contains omega-3 fatty acids that are accompanied by numerous health benefits. They are also a component of the skin's natural oils. In a recent study, researchers looked at how supplementation affected the skin's appearance. They found that after three months of oral supplementation, there was a 10% improvement in the skin's firmness. So, that's how to firm up sagging neck skin by 10%. But, maybe there's more.

Look for the Protein Keratin

The protein keratin is a major component of the cells in the skin's outer layers. Unlike collagen and elastin which are deep within the skin's layers and cannot be supplemented with topically applied creams, the active form of the protein keratin can be absorbed into the skin's outer layers and cells.

Once there, it absorbs moisture into the skin's cells, which plumps up the layers and improves firmness. Clinical trials showed that the use of keratin-rich creams for 18 days improved the skin's firmness by over 40%.

So, that's how to firm up sagging neck skin by 40, maybe 50%, if you combine the keratin-rich cream with a daily fish oil supplement. Unlike other approaches those are good for your health and are unaccompanied by any risks or adverse reactions. But, there's one more ingredient that bears mentioning.

Look for RIGIN

RIGIN is the proprietary name of a tetra-peptide, which is similar to a protein, but has a shorter chain of amino acids. It has been shown in a number of studies to improve firmness and elasticity.

One, in particularly, looked at the benefit to the jaw-line and neck. Researchers measured a 19.7% improvement at the jaw-line and a 40% improvement at the neck.

Now that you know this, there are some great daily moisturizers that contain keratin and some masks designed for occasional use, which contain both keratin and RIGIN. Using these products on a regular basis is the key to how to firm up sagging neck skin. There's no doubt about it.

To learn more about vitamins for healthy skin, and other incredible natural substances for natural healthy skin care, visit my website today.

Laurel is a long time user and passionate advocate of natural skin care products. Visit her site now to discover cutting edge, anti-aging skin care products she recommends after extensive research: http://www.beautiful-skin-site.com