These seven exercises to get rid of cellulite will help firm and tone the common dimpled and lumpy texture found around your thighs and butt. This workout is more effective than expensive creams and treatments, and you can get started with my tried and tested exercises today!
The first time you see a dimpled thigh is like seeing that first gray hair: it catches you off guard! You don’t have to be overweight or a certain age to notice cellulite; in fact, it’s something 93% of women have, so you’re certainly not alone.
While you may not be able to completely get rid of the cellulite on the back of your legs or bum, there are some things you can do to reduce it. (Spoiler alert: strength training is the cheapest cellulite treatment out there!)
Here, we’ll lay out a lower body workout with the best exercises to reduce cellulite on your problem areas, and then I’ll tackle the most commonly asked questions about cellulite.
Getting completely cellulite-free skin may not be attainable—but if you try these seven exercises, you can tighten and tone your body, which certainly helps reduce it!
These are the some of the most effective cellulite exercises for your hips, thighs, and buns. Just follow along with my instructions:
Workout Instructions:
- Perform each lower body exercise for 40 seconds, then rest for 20 seconds between exercises.
- Repeat the entire circuit of the 7 lower body exercises twice for a 20-minute, low-impact workout to reduce cellulite.
1. Plié Squat
Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt.
How to perform plié squats:
- Stand with feet slightly wider than shoulder-width apart and toes turned out. Bend knees, lowering torso and keep your back straight and abs tight. Tuck your tailbone.
- Squeeze your glutes and come to the standing position.
Reps: 8-12
Sets: 2
2. Pistol Squat
Pistol squats are an effective lower body exercise that strengthens your glutes, quads, and core while training your body for better balance and ankle stability. However, this is an advances exercise so I advise holding on to something like a counter or table for help.
How to perform pistol squats:
- Stand with feet hip-distance apart and extend one leg long in front of the body.
- Bring hands to your hips or the front of your body for balance. Sit back into a squat with the weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for the desired number of reps and switch sides.
Reps: 8-12
Sets: 2
3. Side Lunge (or Lateral Lunge)
Side lunges, also known as lateral lunges, strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs.
How to perform lateral lunges:
- Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.
- Shift your bodyweight to one leg, bending the knee until it reaches a 90-degree angle, and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.
Reps: 8-12
Sets: 2
4. Elevated Lunge
Elevated lunges are a version of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves. Also known as a Bulgarian Split Squat, these are effective.
How to perform elevated lunges:
- Begin by standing a few feet in front of a step or bench platform and reach your left foot back so toes are on the bench and heels lifted.
- Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.
- Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for the desired number of reps and switch sides.
Reps: 8-12
Sets: 2
5. Deadlifts
The deadlift works more muscles than any other exercise, including your back, glutes, legs,and core!
How to perform deadlifts:
- Start standing with feet hip distance apart and dumbbells resting in front of thighs.
- Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor.
- Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.
Reps: 8-12
Sets: 2
6. Glute Kicker
The glute kicker is an exercise that will strengthen and tone your glutes, build stability in your core, and help you tone your booty for a more firm backside!
How to perform glute kickers:
- Kneel in all fours and bring right knee off mat, holding right heel above the knee with foot flexed.
- Squeeze the right glute and press right towards the ceiling. Release slightly down and squeeze up again. Repeat for the desired number of reps, then switch sides.
- Keep abs tight throughout.
Reps: 8-12
Sets: 2
7. Single-Leg Hamstring Bridge
Single leg hamstring bridges are a great exercise that strengthens the hamstrings, glutes, core, and lower back.
How to perform single leg hamstring bridge:
- Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.
- Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on the other side.
Reps: 8-12
Sets: 2
Now that you know effective exercises for cellulite reduction, let’s talk about a few of the most commonly asked questions about this prevalent type of fat.
What is Cellulite?
Cellulite is a type of fat that has a unique dimply appearance as a result of subcutaneous fat that is stuck between the muscle and the fibrous cords called fascia connecting the skin to the muscle.
The more fat cells that accumulate, the more they push against the skin and cause those cords to pull down.
This creates the “cottage cheese” appearance you love to hate. The looser the muscle fibers are in any part of your body, the easier it is for the fat to push through like little pillows. So strength training tightens your fascia and makes it harder for the fat to pillow through.
What Causes Cellulite?
While the exact cause of cellulite is unknown, several factors can contribute to the appearance of cellulite including age, hormones, genetics, dietary habits, and lifestyle.
Your weight and muscle tone can also affect whether you have cellulite, although weight loss doesn’t always help reduce it. Even the fittest people can struggle with cellulite!
Cellulite is also much more common in women than men. The main reason? Women typically store more fat in the thighs, hips, and butt, which are the most common areas for cellulite. (Doesn’t seem fair, does it?) Cellulite is also known to creep up after having a baby.
Lastly, you may notice more cellulite as you age (when skin loses its elasticity), or if it runs in your family. (Yep, it’s genetic!)
Most Common Areas for Cellulite
After puberty, pretty much anyone can get cellulite, regardless of weight. Young girls can have it, but it becomes more visiblein older women simply because their skin is thinner.
In addition, women and men alike tend to gain fat and lose muscle with age, both of which contribute to having cellulite.
Cellulite can show up anywhere fat accumulates, but it’smost commonly found on thebutt and thighs. These areas carry the most fat, so they naturally have more chance of accumulating cellulite.
Additional Ways to Reduce Cellulite
A regular strength training routine combined with a healthy lifestyle is thebest way to reduce the appearance of cellulite.
I also recommend incorporating cardiovascular workouts into your routine. A combination of cardio and strength training can lead to weight loss, which shrinks your fat cells and reduces your body fat—thus, reducing the appearance of cellulite.
In addition to exercise, a healthy diet is critical for fat burning, cellulite reduction, and overall wellness.
These are a few of my favorite tips for focusing on healthy nutrition:
- Drink plenty of water throughout the day to help flush out toxins and improve skin elasticity
- Eat a diet rich in fruits and vegetables, which are high in antioxidants, anti-inflammatory properties and vitamins that can help promote healthy skin.
- Avoid processed and sugary foods, which can contribute to inflammation and damage to skin tissue. This is so crucial that I even wrong a guide on how to quit sugar!
- Incorporate lean protein sources such as chicken, fish, and beans into your diet to help build and repair muscle tissue.
- Limit your intake of alcohol and caffeine, which can dehydrate the body and make cellulite more noticeable.
Cellulite Creams and Other Treatments
Unfortunately, topical creams and other treatments are not known for being reliable. According to the Mayo Clinic, cellulite treatments are mostly ineffective, stating that treatments including massages or cellulite creams don’t typically live up to their claims.
Additionally, most doctors agree that even extreme surgeries like liposuction may not reduce your cellulite. (So, you can spend that money on home gym equipment instead!)
You can achieve smooth, toned skin on your thighs and butt with enough hard work and patience. Keep up your workouts, and remember to celebrate your progress along the way!
