No one wants to have cellulite, especially on their butt. The condition is caused by fat deposits that have pushed through the connective tissue beneath your skin, giving it a bumpy, cottage cheese-like appearance.
Areas of your body with poor circulation are more likely to develop cellulite, which is why it’s often seen on the thighs, buttocks, and stomach.
While there’s no surefire way to get rid of cellulite completely, there are some things you can do to reduce its appearance.
Keep reading to learn how to get rid of cellulite on your butt without spending a ton of money on fancy creams or treatments.
1. Squat It Out
Do squats get rid of cellulite on the bum? While you can’t spot-reduce fat, regular exercise can help reduce your overall body fat and make your cellulite less noticeable.
The squat is just one of many glute-focused exercises that you can incorporate into your workout routine to help tone your butt and improve circulation in the area.
Below is a compilation of the best fat-burning exercises you can do:
Barbell Squats
Your body weight alone might not be enough to give you the results you want. Use a barbell to make this exercise more challenging and help build muscle in your glutes and thighs.
How to perform Barbell Squats:
- Place a barbell across your shoulders, behind your neck.
- Grasp the bar with your hands shoulder-width apart.
- Stand with your feet hip-width apart.
- Keeping your back straight, lower your body until your thighs are parallel to the floor.
- Press through your heels to return to the starting position.
Step Up
This functional move will not only tone your legs but also improve your balance.
How to perform Step Up:
- Place your left foot on a step or box.
- Press through your left heel to raise your body up, bringing your right leg to meet your left.
- Step back down with your left leg, and repeat on the other side.
Lunge
Lunges are a great way to work your lower body, especially your butt. They can also help tone your thighs and give you better balance.
How to perform Lunge:
- Start by standing with your feet together.
- Step forward with your right leg, keeping your left leg behind you.
- Lower your body until your right thigh is parallel to the floor.
- Push back up to the starting position and repeat on the other side.
Read More: Booty Workout Routine: Effective Exercises To Tone Your Butt
2. Walk Or Run A Few Times A Week
Cardiovascular exercise is important for overall health (1), but it can also help reduce the appearance of cellulite. Walking and running are two of the best forms of cardio for toning your legs and bum.
If you’re new to exercise, start slow by walking for 20 to 30 minutes a few times a week. Once you build up your endurance, you can gradually increase your speed and distance.
3. Improve The Quality Of Your Meals
What you eat plays a big role in the appearance of your skin. Eating a healthy diet can help you lose fat which, in turn, will make your cellulite less noticeable (3).
You don’t need to go on a fad diet or give up all your favorite foods.
A simpler approach is to:
- Choose whole, unprocessed foods whenever possible such as fresh fruits and vegetables, lean meats, whole grains, etc.
- Look for one-ingredient items while shopping and read labels to make sure you’re not eating anything with a long list of additives.
- Limit your intake of unhealthy fats found in processed foods, fast food, and fried foods.
- Cooking at home– using healthy ingredients –is a great way to control your portions and make sure you’re getting the nutrients you need.
4. Take Care Of Your Skin
The layer of fat under your skin isn’t the only thing that’s to blame for cellulite. When the connective tissue in your skin starts to break down, it can cause the fat cells to push through and become more visible.
Several things can weaken the connective tissue in your skin, including aging. As you age, your skin becomes thinner and less elastic. This makes cellulite more likely to form.
To help keep your skin healthy and strong:
- Exfoliate regularly to remove dead skin cells and improve circulation.
- Use a moisturizer regularly to keep your skin hydrated.
- Use sunscreen to protect your skin from the sun’s harmful rays.
- Use retinoids to help improve collagen production.
- Use dry body brushing to improve circulation and lymphatic drainage.
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5. Quit Smoking (And Other Bad Habits)
Smoking is one of the worst things you can do for your skin. It damages collagen and elastin, which are two proteins that keep your skin looking firm and smooth (4).
In addition to quitting smoking, there are other habits you should avoid if you want to minimize the appearance of cellulite:
- Drinking too much alcohol
- Not getting enough sleep
- Wearing tight, constricting clothing
- Sitting or standing in one position for too long
6. Get A Massage
Massage can help improve circulation and lymphatic drainage, which can help reduce the appearance of cellulite (8). It’s best to have a professional massage, but you can also try self-massage at home.
Scientific evidence supporting the benefits of massage for cellulite is limited. However, many people find that it helps minimize the appearance of dimples and lumps. The key is to be consistent with your treatments.
7. Get Cellulite Treatments
There are some treatments that are proven to be effective at reducing the appearance of cellulite, including:
- Acoustic Wave Therapy: This treatment uses sound waves to break up the fat cells that cause cellulite.
- Laser Therapy: This treatment uses lasers to shrink fat cells and stimulate collagen production.
- Liposuction: This is a surgical procedure that removes fat from the body. It’s usually only recommended for people who are very overweight or have severe cellulite.
- Mesotherapy: This treatment involves injecting a solution into the fat cells to break them down.
- Subcision: This is a surgical procedure that involves cutting the connective tissue that’s causing the dimpling.
8. Try Natural Remedies
Although there’s limited scientific evidence to support the efficacy of natural remedies for cellulite, some people find them helpful.
Commonly used remedies include:
Ginkgo Biloba: Ginkgo biloba is an herb that’s often taken in supplement form. It’s thought to improve circulation, which may help reduce the appearance of cellulite (6).
Grape Seed Extract: Traditional European medicine uses grape seed extract to treat a variety of conditions, including cellulite. It’s thought to improve circulation and reduce inflammation. This is because it contains compounds that may help break down fat cells (7).
Cupping: Cupping is an ancient Chinese therapy that’s traditionally used to treat pain and other conditions. Using suction cups, a therapist will gently lift the skin to improve circulation. This may help reduce cellulite by breaking down fat cells and stimulating collagen production (2).
Foam Rolling: Foam rolling is a type of self-massage that’s often used to relieve pain and improve range of motion. It’s thought that foam rolling may also help reduce cellulite by improving circulation (5).
9. Stay At A Healthy Weight
Carrying extra weight can make cellulite more visible. This is because fat cells are more likely to bulge through the connective tissue when there’s excess weight.
To help reduce the appearance of cellulite and prevent it from getting worse, it’s important to maintain a healthy weight. This means eating a balanced diet and getting regular exercise.
Read More: 30-Day Buttocks Challenge For A Well-Sculpted Bum
When Should You See A Doctor?
Cellulite isn’t a medical condition, so there’s no need to see a doctor unless you’re concerned about the way it looks.
If you’re thinking about getting cellulite treatment, it’s important to consult with a board-certified dermatologist or plastic surgeon. They can help you choose a treatment that’s right for you and answer any questions you may have.
Some treatments, such as liposuction, can be risky. So, it’s important to understand the potential risks and benefits before you undergo any treatment.
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The Bottom Line
Cellulite is a condition that causes the skin to appear dimpled or lumpy. It’s more common in women than men and often occurs on the thighs, buttocks, and stomach.
There are a number of things you can do to reduce the appearance of cellulite. These include getting regular exercise, maintaining a healthy weight, and using treatments that are proven to be effective.
If you’re thinking about getting cellulite treatment, it’s important to consult with a board-certified dermatologist or plastic surgeon. They can help you choose a treatment that’s right for you and answer any questions you may have.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- The (Many) Benefits of a Cardio Workout (2020, clevelandclinic.org)
- Cupping (2020, clevelandclinic.org)
- Cellulite: a review with a focus on subcision (2017,nih. gov)
- Cigarettes Smoking and Skin: A Comparison Study of the Biophysical Properties of Skin in Smokers and Non-Smokers (2019, nih.gov)
- FOAM ROLLING: APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE (n.d., nasm,org)
- Ginkgo (2020, nih,gov)
- Grape Seed Extract (2020, nih.gov)
- The effectiveness of massage treatment on cellulite as monitored by ultrasound imaging (1997, nih.gov)
