21-Day Summer Cellulite Challenge

Summer is in full swing, which means it’s time to pay extra attention to your skin!

Take the stigma out of cellulite and learn how to use MELT and manual therapy techniques to improve the texture of your skin with this 21-day challenge. Watch educational tutorials about what cellulite is and the science behind it, so you understand how to restore the superficial fascia under the skin that’s causing you to see the lumpy texture on the skin’s surface. This beginner-level challenge is also ideal for anyone who wants to enhance circulation, promote lymph flow and drainage, unclog pores, reduce the appearance of scars, and tone your legs.

Over the next 21 days, you’ll practice a variety of treatments, sequences, and maps that will directly and indirectly address the areas where cellulite loves to live: the back of the thighs, calves, glutes, abdomen, and upper arms. You’ll also learn key treatments to hydrate your face and reduce wrinkles.

Remember: Cellulite isn’t a disorder, so there is no cure for it. MELT can however help release the tension and compression that cause cellulite to appear in the first place, restore your fascia’s supportive qualities, and smooth out the lumpiness you see on your skin.

Practice the videos in order and follow the protocol below for best results.

Week 1 Protocol

  • Mini Soft Ball Foot Treatment
  • Basic Lower Body Compression Sequence
  • Basic Lower Body Length Sequence
  • Grab and Twist Tutorial
  • Week 1 Map

    • Week 2 Protocol

  • Soft Ball Foot Treatment
  • Seated Compression Sequence
  • Lower Body Stability Sequence
  • Mini Face Treatment
  • Skin Rolling Part 1 Tutorial
  • Week 2 Map

    • Week 3 Protocol

  • NeuroCore Stability Sequence
  • Dry Brushing Tutorial
  • Skin Rolling Part 2 Tutorial
  • Face Treatment
  • Week 3 Map

    • TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller, MELT Hand and Foot Kit

    TIPS

  • Practice 1-2 treatments, sequences, or maps per day for all 21 days
  • Sip water regularly throughout your day to stay hydrated
  • Take “before” and “after” photos of the back of your thighs to track your results
  • Pick one consistent time per day to MELT (such as early morning or late evening) and commit to doing it daily, no matter what
  • Always perform the Rest Assess: it’s how you will notice positive changes are taking place, and it will motivate you to keep MELTing daily!

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    Contents

    • 21-Day Summer Cellulite Challenge Introduction ( 0:02:40)

      video 0:02:40

      Summer is in full swing, which means it’s time to pay extra attention to your skin! Take the stigma out of cellulite and learn how to use MELT and manual therapy techniques to improve the texture of your skin with this 21-day challenge. Watch educational tutorials about what cellulite is and the science behind it, so you understand how to restore the superficial fascia under the skin that’s causing you to see the lumpy texture on the skin’s surface. This beginner-level challenge is also ideal for anyone who wants to enhance circulation, promote lymph flow and drainage, unclog pores, reduce the appearance of scars, and tone your legs. Over the next 21 days, you’ll practice a variety of treatments, sequences, and maps that will directly and indirectly address the areas where cellulite loves to live: the back of the thighs, calves, glutes, abdomen, and upper arms. You’ll also learn key treatments to hydrate your face and reduce wrinkles. Remember: Cellulite isn’t a disorder, so there is no cure for it. MELT can however help release the tension and compression that cause cellulite to appear in the first place and also restore your fascia’s supportive qualities and smooth out the lumpiness you see on your skin. Practice the videos in order and follow the protocol below for best results. Week 1 Protocol Mini Soft Ball Foot Treatment Basic Lower Body Compression Sequence Basic Lower Body Length Sequence Grab and Twist Tutorial Week 1 Map Week 2 Protocol Soft Ball Foot Treatment Seated Compression Sequence Lower Body Stability Sequence Mini Face Treatment Skin Rolling Part 1 Tutorial Week 2 Map Week 3 Protocol NeuroCore Stability Sequence Dry Brushing Tutorial Skin Rolling Part 2 Tutorial Face Treatment Week 3 Map TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller, MELT Hand and Foot Kit TIPS Practice 1-2 treatments, sequences, or maps per day for all 21 days Sip water regularly throughout your day to stay hydrated Take “before” and “after” photos of the back of your thighs to track your results Pick one consistent time per day to MELT Always perform the Rest Assess: it’s how you will notice positive changes are taking place!

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    • Summer Cellulite Survival Guide

      document

      Download the Summer Cellulite Survival Guide. This is a printable PDF.

    • Week 1 Overview ( 0:02:01)

      video 0:02:01

      Learn about the techniques, sequences, and maps featured in Week 1 of the Summer Cellulite Challenge and receive key tips to get the most out of your MELT practice this week.

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    • Mini Soft Ball Foot Treatment ( 0:10:57)

      video 0:10:57

      This 10-minute foot treatment is designed for new MELTers or anyone wanting a quick, simple way to do a little self-care. This treatment uses the large soft ball to create gentle compression on the feet and is ideal for anyone dealing with plantar fasciitis, bunions, hammer toes, arthritis, fibromyalgia, or sciatica; as well as ankle, knee, hip or low back pain. For a full lower body treatment, practice this treatment in combination with the Basic Lower Body Compression Sequence. LEVEL: Beginner TOOLS YOU NEED: Hand and Foot Kit RELATED VIDEOS: Soft Ball Foot Treatment, Full Foot Treatment, Performance Foot Treatment, Lower Body Compression Sequence

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    • Basic Lower Body Compression Sequence ( 0:11:17)

      video 0:11:17

      Use this 11-minute sequence to rehydrate your lower body, reduce low back or hip pain, or as an indirect approach for neck and shoulder pain. This sequence is ideal for runners, hikers, cyclists, yogis, and dancers, as well as anyone dealing with plantar fasciitis or shin splints. Practice this sequence on its own or add it to any other sequence to enhance your results, such as the Lower Body Length Sequence or Low Back Release Sequence. LEVEL: Beginner TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller SEQUENCE INCLUSIONS: Rest Assess Back of Thigh Shear Calf Glide and Shear Inner Thigh Glide and Shear Calf Rinse Rest Reassess RELATED VIDEOS: Intermediate Lower Body Compression Sequence, Running Map 1, Low Back Pain Map 2, Shin Splints Map, Stilettos Map

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    • Basic Lower Body Length Sequence ( 0:07:06)

      video 0:07:06

      Use this 7-minute sequence to alleviate lower body pain and tension using two-directional length techniques. This sequence is ideal for anyone dealing with low back pain, tight hips and hamstrings, and offers an indirect approach for treating neck and shoulder pain. Practice this sequence on its own or add it to any other sequence, including the Lower Body Compression Sequence and Low Back Release Sequence. Remember: Performing two-directional lengthening techniques is different than creating a muscle stretch. When performing moves like the Bent Knee Press and Hip to Heel Press, think about moving two specific parts away from each other in equal timing to create length in the connective tissue and create a hydration effect. LEVEL: Beginner TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller SEQUENCE INCLUSIONS: Rest Assess SI Joint Shear Bent Knee Press Hip to Heel Press Rest Reassess RELATED VIDEOS: Lower Body Compression Sequence, Low Back Release Sequence, Hip Strength Restore Map, Skiing Prep Map, Tennis Game Day Map, Back, Hip, and Knee Map; Desk Jockey Map, March Madness Map, Cellulite Week 1 Map, Sciatica Map

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    • Grab and Twist Technique Tutorial ( 0:05:03)

      video 0:05:03

      Perform this simple hands-on technique to help minimize the appearance of cellulite, improve circulation, and reduce pain. You can do the Grab and Twist anywhere – at home, work, or even while MELTing. Complete your self-care treatment with our Cellulite Map! LEVEL: Beginner TOOLS YOU NEED: None RELATED VIDEOS: Dry Brushing Technique Tutorial, Skin Rolling Technique Tutorial, Cellulite Map, Mini Face Treatment, Lymphedema Map

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    • Cellulite Challenge Week 1 Map ( 0:32:17)

      video 0:32:17

      Learn how to help release the tension and compression that cause cellulite to appear in this 30-minute map from our Cellulite Challenge Series. Using the Mini Foot Treatment and the Lower Body Rehydrate Sequence, you’ll restore the fluid flow to your entire lower body while also improving the texture of your superficial fascia on the backs of your thighs and calves. Alternate this map with our other Cellulite Challenge Maps for best results. LEVEL: Beginner TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller MAP INCLUSIONS: Mini Foot Treatment Rest Assess Inner Thigh Glide and Shear Back of Thigh Shear Calf Glide and Shear Calf Rinse Back Thigh Rinse SI Joint Shear Bent Knee Press Hip to Heel Press Rest Reassess RELATED VIDEOS: Cellulite Challenge Week 1-3 Maps, Cellulite Map, Dry Brushing Technique Tutorial, Skin Rolling Technique Tutorial, Grab and Twist Technique Tutorial, Mini Face Treatment

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    • Week 2 Overview ( 0:01:13)

      video 0:01:13

      Learn about the techniques, sequences, and maps featured in Week 2 of the Summer Cellulite Challenge and how to mix and match sequences from Week 1 to get the most out of the challenge.

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    • Soft Ball Foot Treatment ( 0:15:36)

      video 0:15:36

      Use this foundational 15-minute treatment to rehydrate your feet, ankles, and lower body by performing position-point pressing, gliding, shearing, rinsing, and friction on your feet. This video is ideal for anyone dealing with plantar fasciitis, bunions, hammer toes, arthritis, fibromyalgia, or sciatica; as well as ankle, knee, hip or low back pain. If you’re an athlete, perform this video as a pre-workout or pre-game treatment to better prepare your body for athletic activity and boost your performance. LEVEL: Beginner TOOLS YOU NEED: Hand and Foot Kit RELATED VIDEOS: Mini Soft Ball Foot Treatment, Mini Foot Treatment, Full Foot Treatment, Performance Foot Treatment, Lower Body Compression Sequence

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    • Seated Compression Sequence ( 0:06:55)

      video 0:06:55

      Use this 7-minute sequence to rehydrate your pelvis and deep hip stabilizers, and reduce low back pain. You can perform it before and after long periods of sitting to restore the fluid flow to your pelvis, use it as a pre-workout treatment to enhance performance, or as a post-workout treatment to improve recovery. To experience this sequence as part of a map, watch the Hip Opener Map. LEVEL: Intermediate TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller SEQUENCE INCLUSIONS Deep Hip Glide and Shear Tail Triangle Glide SI Joint Glide Side Hip Glide and Shear RELATED VIDEOS: Hip Opener Map, Swing Sports Map 1, Hip Pain Map, IT Band Syndrome Map, Travel Map, Snow Sports Hip Stability Map, Winter Blues Map, Advanced MELT Performance Live Class

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    • Lower Body Stability Sequence ( 0:27:09)

      video 0:27:09

      Elevate your practice with the Lower Body Stability Sequence from our MELT Performance Program. This powerful 25-minute sequence integrates MELT Reintegrate and Repatterning techniques to increase hip stability, reduce the risk of joint injuries, and enhance your performance, no matter what your sport or activity. If you’re an athlete, add this sequence to your training routine to improve the timing of your hips and glutes, and help your lower body function optimally. If you’re new to MELT, skip this sequence for now and work with the videos in our Getting Started section for 3-4 weeks before adding MELT Performance to your practice. LEVEL: Advanced TOOLS YOU NEED: MELT Performance Roller or MELT Soft Roller SEQUENCE INCLUSIONS Rest Assess Deep Hip Glide and Shear Side Hip Glide and Shear Clams Inner Thigh Lift Side Leg Lift Rest Reassess RELATED VIDEOS: Upper Body Stability Sequence, NeuroCore Stability Sequence, Tilt, Stack, and Roll Tutorial; Advanced MELT Performance Live Class, Lower Body and NeuroCore Stability Class, Cycling Hip Stability Map, Inner Thigh Lift Tutorial, Side Leg Lift Tutorial, Clams Tutorial, Seated Compression Sequence

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    • Mini Face Treatment ( 0:10:01)

      video 0:10:01

      Restore hydration and relaxation to your entire face with this quick 10-minute treatment that uses the large soft ball to create gentle compression on specific points of the head and face. This treatment is ideal for anyone suffering from chronic jaw pain, TMJ, sinus issues, headaches, migraines, or vertigo. Bonus: It’s also a great beauty boost for your skin! Add this treatment to any upper body sequence to further restore the fluid flow to your neck, shoulders, and upper back. LEVEL: Beginner TOOLS YOU NEED: MELT Hand and Foot Kit RELATED VIDEOS: Full Face Treatment, Neck Release Sequence, Basic Upper Body Compression Sequence, Sinus Support Map, Headache Map

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    • Skin Rolling Part 1 ( 0:09:26)

      video 0:09:26

      Whether you want to reduce the appearance of cellulite or scar tissue, decrease pain, or improve lymphatic flow, this technique is a must-try. Skin Rolling is a manual therapy technique you can use to stimulate the superficial layers of fascia on almost any part of your body – including your thighs, arms, and stomach. It works by manually breaking up the abnormal cross links or adhesions in fascia, restoring fluid flow and mobility. LEVEL: Beginner TOOLS YOU NEED: None RELATED VIDEOS: Dry Brushing Technique Tutorial, Grab and Twist Technique Tutorial, Cellulite Map, Mini Face Treatment, Lymphedema Map

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    • Cellulite Challenge Week 2 Map ( 0:37:11)

      video 0:37:11

      Learn how to help release the tension and compression that cause cellulite to appear in this 35-minute map from our Cellulite Challenge Series. Using the Lower Body Compression Sequence, Lower Body Stability Sequence, and Lower Body Length Sequence, you’ll restore the fluid flow and stability in your hips, and improve the texture of your superficial fascia on the backs of your thighs and calves. Alternate this map with our other Cellulite Challenge Maps for best results. LEVEL: Intermediate TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller MAP INCLUSIONS: Rest Assess Inner Thigh Glide and Shear Back of Thigh Glide and Shear Calf Glide and Shear Deep Hip Glide and Shear Side Hip Glide and Shear Side Leg Lift Inner Thigh Lift SI Joint Shear Bent Knee Press Hip to Heel Press Rest Reassess RELATED VIDEOS: Cellulite Challenge Week 1-3 Maps, Cellulite Map, Dry Brushing Technique Tutorial, Skin Rolling Technique Tutorial, Grab and Twist Technique Tutorial, Mini Face Treatment

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    • Week 3 Overview ( 0:01:13)

      video 0:01:13

      Learn about the techniques, sequences, and maps featured in Week 3 of the Summer Cellulite Challenge and how to mix and match sequences from previous weeks to get the most out of the challenge.

      read moreview less

    • NeuroCore Stability Sequence ( 0:18:31)

      video 0:18:31

      Elevate your practice with the NeuroCore Stability Sequence from our MELT Performance Program. This powerful 18-minute sequence integrates MELT Reintegrate and Repatterning techniques to increase core stability and control, reduce the risk of injury, and enhance your performance, no matter what your sport or activity. The NeuroCore is comprised of two distinct mechanisms: the Reflexive Core and Rooted Core. Use this sequence to help improve the functioning of these two systems to help stabilize, support, and protect your organs and spine during movement. Important: If you’re new to MELT, skip this sequence and work with the videos in our Getting Started section for 3-4 weeks before adding MELT Performance to your practice. LEVEL: Advanced TOOLS YOU NEED: MELT Performance Roller or MELT Soft Roller SEQUENCE INCLUSIONS Rest Assess SI Joint Shear Bent Knee Press Figure 4 Mini Bridge Pelvic Tuck and Tilt Challenge Core Challenge Low Back Decompress Rest Reassess RELATED VIDEOS: Mini Bridge Tutorial, Figure 4 Tutorial, Pelvic Tuck and Tilt Challenge and Core Challenge Tutorial, Advanced MELT Performance Live Class, Desk Jockey Map, Manual Labor Map, Pelvic Floor Restore Series, Cabin Fever Map, Hip Strength Restore Map

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    • Dry Brushing Tutorial ( 0:06:08)

      video 0:06:08

      Try this specialized hands-on self-care technique to enhance blood flow, promote lymph flow and drainage, unclog pores, and smooth out the texture of your superficial fascia. We recommend dry brushing your body 1-2 times per week in the mornings before you shower. Complete your self-care treatment with our Cellulite Map! LEVEL: Beginner TOOLS YOU NEED: Dry brush RELATED VIDEOS: Skin Rolling Technique Tutorial, Grab and Twist Technique Tutorial, Cellulite Map, Mini Face Treatment, Lymphedema Map

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    • Full Face Treatment ( 0:11:16)

      video 0:11:16

      Restore hydration to your entire face with this 10-minute treatment. This video is ideal for anyone dealing with chronic jaw pain, TMJ, sinus issues, headaches, migraines, or vertigo. Bonus: It’s also a great beauty boost for your skin! Add this treatment to any upper body sequence to further restore the fluid flow to your neck, shoulders, and upper back. LEVEL: Intermediate TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller MAP INCLUSIONS: Rest Assess Jaw Glide and Shear Face Rinse Neck Decompress Rest Reassess RELATED VIDEOS: Mini Face Treatment, Sinus Support Map, Cellulite Challenge Week 1-3 Maps, Cellulite Map, Headache Map, Dry Brushing Technique Tutorial, Skin Rolling Technique Tutorial, Grab and Twist Technique Tutorial

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    • Skin Rolling Part 2 ( 0:04:14)

      video 0:04:14

      Whether you want to reduce the appearance of cellulite or scar tissue, decrease pain, or improve lymphatic flow, this technique is a must-try. Skin Rolling is a manual therapy technique you can use to stimulate the superficial layers of fascia on almost any part of your body – including your thighs, arms, and stomach. It works by manually breaking up the abnormal cross links or adhesions in fascia, restoring fluid flow and mobility. Learn more about this technique in this 4-minute video. LEVEL: Beginner/strong> TOOLS YOU NEED: None/strong> RELATED VIDEOS: Skin Rolling Part 1, Dry Brushing Technique Tutorial, Grab and Twist Technique Tutorial, Cellulite Map, Mini Face Treatment, Lymphedema Map/strong>

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    • Cellulite Challenge Week 3 Map ( 0:29:05)

      video 0:29:05

      Learn how to help release the tension and compression that cause cellulite to appear in this final 30-minute map from our Cellulite Challenge Series. Using the Seated Compression Sequence, a Lower Body Rehydrate Sequence, and a powerful move from our MELT Performance Program called Clams, you’ll restore the fluid flow and stability in your hips, and improve the texture of your superficial fascia on the backs of your thighs and calves. Alternate this map with our other Cellulite Challenge Maps for best results. LEVEL: Intermediate TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller MAP INCLUSIONS: Rest Assess Deep Hip Glide and Shear Side Hip Glide and Shear Back of Thigh Shear Clams SI Joint Shear Hip to Heel Press Figure 4 Rest Reassess RELATED VIDEOS: Cellulite Challenge Week 1-3 Maps, Cellulite Map, Dry Brushing Technique Tutorial, Skin Rolling Technique Tutorial, Grab and Twist Technique Tutorial, Mini Face Treatment

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