If you're one of the 90% of women who suffer from cellulite, it can seem like an almost constant battle to get rid of the dreaded dimples.
There are many treatments and remedies on the market that say they can help with the problem, but one of the best cures for cellulite is 100% natural and free - exercise.
Cellulite is caused when toxins, excess fluid and fat build up just underneath the skin layer, stretching and pulling at the connective tissue, which is what gives cellulite its dimpled look.
Exercise can help for a number of reasons.
Getting your heart rate going a few times a week will help speed up the body's metabolism and get oxygenated blood flowing to the affected area.
This will help it handle the excess fat and toxins in the body, getting rid of them instead of adding them to your cellulite problem, and provide the nutrients needed to improve the condition of your skin.
Aerobic exercise is great, but you could see an even greater improvement with muscle-strengthening exercises that focus on toning up the areas that have cellulite.
Exercising the muscles will give you better definition as well as help to shift the excess fat.
Women who regularly follow a plan with aerobic and toning exercises can see a significant improvement in their cellulite over those who rely on aerobic exercise alone.
Here are 5 of the best toning exercises for the part of the body most women struggle with, their thighs.
Squats - These are simple, but very effective for working the back of the thigh.
Start by standing up with your feet slightly wider than shoulder-length apart.
Then slowly squat down until your upper legs are parallel to floor, or as low as you can comfortably get, hold it for a couple of seconds, and then rise back up to a standing position.
To begin with, 4 or 5 of these a day is probably enough, and then you can gradually start to increase this when your muscles get used to the exercise.
You can also use the back of a chair, or a rail if you are at the gym, should you need a little support.
Steps - Steps are another good way for working and toning the back of the thighs.
Either using your stairs at home or one of the specially designed gym steps, and keeping your back straight, simply step up with one foot, then the other, and then step down the same way.
If your foot lands flat at the top of each step, this will work the back of the thighs and the buttocks.
But for a little extra work out, just using the balls of your feet when you step up, will help tone your calves as well.
This is a little harder and might be something you want to build up to.
Leg Raises - Leg raises are another great way of exercising the back of the thighs and the buttocks.
Starting out on the floor, resting on your knees and elbows, you want to slowly lift one leg off the floor, and then straighten it and raise it away from the floor until it is pointing into the air.
Hold for a second and then slowly bring it back down to the original position, then do the same with the other leg.
This exercise can really work the muscles so, again, start with 4 or 5 of these a day, and then gradually increase the number as your strength improves.
Side Leg Raises - These are similar to the last exercise, but done standing up, and they're designed to work the outer thigh muscles.
Holding onto the back of a chair or a rail for balance, you want to keep your leg straight and raise it out to the side as far as it will go.
Hold it for a second, and then lower it back down.
Repeat this as many times as you feel comfortable, but don't over-do it, especially if you are just starting your new exercise regime.
Once you've done one leg, do the same for the other.
Inner Thigh Squeeze - For this exercise you are going to need a chair and a cushion, pillow, or even a folded up bath towel.
Sit on the chair with your back straight, and place the pillow between your thighs, using them to grip it gently.
Now squeeze the pillow with your thighs for a couple of seconds, and then relax.
Repeat this as many times as you are comfortable with, but not too many to start with.
This gives the inner thigh muscles a really good workout, helping to give you better definition.
As well as the exercises above, you can also get the beneficial combination of aerobic and toning exercises from swimming, cycling, walking and jogging, and even fun, modern exercises like kick-boxing.
It has been shown that women who do toning exercises as well as general aerobic exercise are likely to see a greater improvement in the appearance of their cellulite.
This combination approach to fighting cellulite doesn't stop there either.
Getting the blood flowing and slightly increasing your body temperature means the effect of any anti-cellulite creams you use will increase as well.
Applying these creams after exercise will help tone the upper layers of the skin, and your warmer body temperature means they could be more easily absorbed into the deeper layers of the skin, where they will be even more effective.