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Best Cellulite Workout: Use This To Tone And Improve The Appearance Of Your Skin

Did you know that between 80 and 90 percent of all women will have cellulite at some point in their lives (3)? Men are not an exception-their skin can also develop the orange-peel-like appearance. However, they are less prone to this condition. Cellulite is a source of frustration for most women, who are always looking for ways to get rid of it. What follows are some facts about this condition. We’ll also look into best cellulite workout that can help remove it.

What Exactly Is Cellulite?

Cellulite is caused by the lumpy appearance of fat deposits beneath the skin called adipocytes or “fat cells.” Although it can appear anywhere on your body, cellulite mostly shows up in the thigh area and the buttock region because these areas have a relatively larger number of fat cells.

Cellulite is not a disease; it’s simply an aesthetic problem which can be caused by various factors. These factors include:

Changes In Hormones

It has been observed that a woman’s body undergoes a lot of hormonal changes during adolescence, menstruation, pregnancy and menopause.

These changes can affect the production of elastin and collagen fibers in the skin, causing it to weaken. With weakened connective tissues, fat cells move around easier whenever pressure is applied, causing them to appear near the surface of the skin (2).


As much as 80 to 90 percent of this condition is linked to hereditary factors (3). If your mother or other close female relatives have cellulite, then you are likely to have it, too.


Excessive weight tends to aggravate the appearance of cellulite because fat cells become larger. This can lead to their distention and the sagging of nearby tissues (2).

Poor Circulation

If your blood cannot circulate properly, it may cause a pooling effect where fat cells can cluster together under the skin (2). As a result, you’ll have an uneven appearance, with some parts of your body looking plump while others appear flabby.

Read More: Dimples On Buttocks: How To Zap Cellulite Once And For All?

Sedentary Lifestyle

If you don’t exercise regularly, fat cells can accumulate around your waist and thighs because they don’t have the chance to be used up.


Tobacco products can cause your blood vessels to constrict which not only reduces blood flow but also hinders the body’s ability to remove waste from tissues. In other words, the toxins stay longer in your body (2).


As women age, there is a reduction in estrogen levels. Estrogen helps to keep skin firm and plump. A reduction in this hormone can cause skin to sag, giving it a wrinkled appearance (4).

What Is The Best Cellulite Workout?

Exercise is one of the most effective ways to get rid of cellulite. Not only will it help reduce your weight and strengthen your muscles, but it can also improve blood flow in the affected areas. This improves the appearance of skin and makes fat cells less visible under the surface.

An hour of cardiovascular exercise can burn up around 300 to 400 calories (1). This will help mobilize the fat cells in your butt, hips and thighs to be used as energy by working muscles.

Strengthening the muscles under the fat cells can do wonders for your skin’s appearance as well as ensuring better blood flow. This includes exercises like squats, lunges and those using resistance equipment, all of which will help tone those muscles, including those in your thighs and buttocks.

Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion!

Exercises To Get Rid Of Cellulite On Thighs And Buttocks

Here are some cellulite workouts that can help you get rid of those orange peel-like fat deposits at your thighs and butt: 

Best Cellulite Workout: Squats

These exercises can effectively strengthen your lower body as well as improve the appearance of hips, legs, buttocks and arms. In addition, it is a simple exercise to do, and you can do them with little or no equipment.

To perform this workout:

  • Stand with your feet hip-distance apart and bend your knees to lower yourself into a squatting position.
  • Make sure that the motion is fluid and controlled as you rise back up. Repeat for 3 sets of 10 reps each every day.

Leg Curls

These exercises are good for toning the muscles in your upper thighs.

To start this exercise:

  • Lie face down on a mat with one leg extended and the other bent at the knee. See to it that your palms are facing downward for support.
  • Bend your working leg to curl the foot towards you then slowly straighten it out again while keeping the knee bent.
  • Repeat for 3 sets of 10 reps on each leg every day.

Best Cellulite Workout: Lunge

This exercise helps strengthen leg muscles including the muscles you use to walk, run and jump. The lunge also enables you to burn more calories than other forms of exercises.

To perform this workout:

  • Stand with your feet hip-distance apart and take a step forward with one leg then bend both your knees until the front knee is bent at a 90-degree angle.
  • Lift yourself up and shift your body weight into the heel of the back foot until you feel a stretch in your buttocks and thigh muscles on that leg.
  • Engage your core to keep a slight arch in your back.
  • Return to the initial position. Repeat for three sets of 10 reps on each leg every day.

Read More: Running 6 Miles A Day: Is It A Good Idea?

Lunges With Resistance Band

To perform this workout:

  • Loop a resistance band around your ankles then stand with your feet hip-distance apart and place one foot slightly in front of the other to make a lunge shape.
  • Keep your chest up and core engaged.
  • Lunge forward on the front leg until your knee almost hits the floor, then return to the initial position.
  • Keep your feet in place while you lunge backwards with the opposite leg. Repeat for three sets of 10 reps on each leg every day.

Best Cellulite Workout: Glute Bridge March

  • Lie face up on a mat and bend your knees so that your feet are flat on the floor.
  • Extend your arms straight out on either side of you for balance.
  • Engage your core and squeeze your glutes to raise one knee towards your chest while keeping the other foot touching the floor.
  • Lower the knee back down and repeat with the opposite foot, then alternate for 3 sets of 20 reps on each leg every day.

Chair Pose

This exercise targets the glutes and increases flexibility. To perform this workout:

  • Stand with your feet hip-distance apart, bring your hands to your hips and bend your knees slightly so that you are in a squat position.
  • Make sure that your knees don’t extend beyond the line of your toes, keep a slight arch in the back and keep your head facing forward.
  • Hold the position for 30 seconds then rest for 10 seconds, and repeat three times every day.

Best Cellulite Workout: Hip Extension

Hip extensions strengthen the glutes and the hamstrings.

To perform this workout:

  • Lie on your back with your knees bent and feet flat on the ground for stability.
  • Keep a small curve in the lower spine as you engage your glutes to lift your hips off of the floor until they are aligned with your torso then slowly return to the initial position.
  • Mind your midsection that it is engaged and your back flat throughout the entire workout to protect the lower spine.
  • Repeat for three sets of 10 reps on each leg every day.

Curtsy Lunges

These exercises target the glutes and inner thighs (hip adductors). To perform this workout:

  • Stand with your feet hip-distance apart and take a big step back with one leg then sit down into a curtsy position.
  • Make sure that your knees are aligned with each other at all times until you extend the back leg fully to stand up again.
  • Repeat for three sets of 10 reps on each leg every day.

Inner Thigh Lifts

These exercises strengthen the inner thighs and lower abs. To perform this workout:

  • Lie on your back with your fingers interlaced behind your head.
  • Keep a slight curve in the lower spine as you engage your core and lift one leg until it is alongside the other thigh without allowing your pelvis or low back to rotate.
  • Lower the leg and repeat with the opposite leg.
  • Keep your ear, shoulders and chest in a straight line as you lift the legs.
  • Repeat for three sets of 10 reps on each leg every day.

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Prevention Is Always Better Than Cure

If you are prone to have cellulite, there are some things you can do to prevent its occurrence. Here are some tips:

Check Your Diet

Eat foods that contain vitamins A (sweet potatoes, carrots), C (citrus fruits) and E (almonds). These are antioxidants that can help fight free-radicals which contribute to the development of cellulite (7).

Use only the natural ingredients in your cooking which are known to fight cellulite build-up like green tea, ginger, turmeric, blueberries, soy products and omega 3 fatty acids found in fish oils.

You may also want to drink a glass of milk every day because one study found that a component in milk, CLA (conjugated linoleic acid), can help break down fat cells (5).

Stay away from high-calorie foods. This includes those that are processed and those with refined sugars as well as those that have saturated fat.  If you’re going to eat junk food, do it occasionally instead of daily.

Sleep Well

Sleep at least eight hours every night to stimulate the production of human growth hormone (HGH). This is a natural substance that helps burn excess fat in your body (8). 

Take Care Of Your Skin

Apply moisturizers and creams regularly to keep skin supple and smooth. A good example is hyaluronic acid which can retain moisture in the skin. You can also use natural ingredients like coffee grounds, lemon juice and sugar to exfoliate your skin for a smoother surface.

Use anti-cellulite creams regularly. If they contain caffeine, essential oils or retinol, the results may be faster and more dramatic.

Use caffeine creams directly on cellulite-prone areas. Caffeine has been found to be effective as an anti-cellulite agent because it increases circulation and also helps pump water out of tissue spaces (6).

Try Alternative Therapies

If you’re already struggling with cellulite, you can use alternative therapies like mesotherapy (injection of anti-inflammatory ingredients into skin). This is usually done in combination with laser treatments for more dramatic results. 

Quit Smoking

Smoking constricts blood vessels, reduces blood flow and hinders the body’s ability to break down fat cells (2). Quit smoking as soon as possible to help the body break down the fat cells and get rid of them more quickly.

Don’t Expose Yourself To Extreme Temperatures

Exposing yourself to extreme temperature changes can trigger localized inflammation which is one of the causes of cellulite. This includes too much exposure to heat (sauna, steaming) or too much cold (air conditioning).

Stimulate Your Lymphatic System

Perform dry brushing on your skin before showering. This will stimulate the lymphatic system and help the body eliminate toxins faster. Take cold showers in the morning to help increase blood flow, stimulate your lymphatic system and eliminate toxins (6). 

Encourage Proper Blood Circulation

Perform regular massage with essential oils like grapefruit, lemon, papaya or thyme to improve blood circulation in your cellulite-prone areas.

Avoid wearing tight clothes because they can suffocate skin cells which prevents them from getting enough oxygen. This can lead to increased inflammation and increased cellulite. 


Reduce stress levels because it can trigger the release of cortisol which makes your body retain more fat cells (9).

Some stress-reduction methods to try include yoga, meditation, deep breathing and exercising.

Take time off from your hectic schedule for a mini-break once a week to allow yourself some relaxation time. You can enjoy a nice activity like going out with friends or watching a movie instead of working on weekends. 

The Bottom Line

Cellulite is a normal condition that appears when fat cells push through the connective tissue beneath skin. It can be caused by different factors including heredity, hydration levels, diet and lifestyle.

Ultimately, it is up to you to live a healthy lifestyle to improve the appearance of your cellulite. Implement these tips and enjoy healthy, glowing skin for life!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Calories burned in 30 minutes of leisure and routine activities (2021, harvard.edu)
  2. Cellulite: a cosmetic or systemic issue? Contemporary views on the etiopathogenesis of cellulite (2018, nih.com)
  3. Cellulite: an evidence-based review (2015, pubmed.gov)
  4. Cellulite: What It Is, Causes & Treatment (2021, clevelandclinic.org)
  5. Cellulite and its treatment (2006, pubmed.gov)
  6. Cellulite and its treatment (2006, wiley.com)
  7. Does a Controlled Diet Improve Cellulite? (n.d., openaccesspub.org)
  8. Obesity, growth hormone and weight loss (2009, pubmed.gov)
  9. Stress-induced cortisol response and fat distribution in women (1994, pubmed.gov)
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