While you may have heard that it’s “completely normal” (research estimates that 80% to 90% of women have it), seeing dimpled, uneven skin marring your thighs and backside can still be distressing. So, your search for a solution is only understandable.
A possible cellulite reduction method you may have landed on? Exercise.
But does it actually work? And if it does, what are the best exercises for cellulite reduction? Well, to answer those questions, it’ll be helpful for you first to understand what cellulite is.
What to know about cellulite
You have three main layers of skin:
- Epidermis: The outermost skin layer that acts as your first line of defense against the environment.
- Dermis: The middle layer of the skin. Contains fibroblasts, which are cells responsible for producing essential proteins such as collagen and elastin. These proteins (both connective tissue components) provide structure and elasticity, contributing to the skin’s strength and flexibility.
- Hypodermis: The innermost layer of the skin. Rich in adipose tissue (mostly made up of fat), which plays a crucial role in cushioning and insulating your body, alongside storing surplus energy when the food supply is irregular.
Cellulite occurs when fat deposits in the hypodermis push against the dermis’ mesh-like web of connective tissue, causing the skin to dimple or pucker. But why the pressure in the first place?
What causes cellulite?
There are a few contributing factors:
- Biological sex: Cellulite predominantly affects women. One reason is differences in skin structure — most males’ connective tissue is more interwoven than females’. Think of it like a tightly cross-linked fence (men) versus a picket fence (women). The latter creates a more favorable environment for the expansion of fat tissue into the dermis. Another reason is hormones. Women have more fatty reserves thanks to estrogen, the primary female hormone.
- Age: As we age, the connective tissue strands in the dermis become thinner and weaker. This may make it easier for fat to bulge through, worsening the appearance of cellulite.
- Genetics: Research suggests that cellulite has a significant genetic component. This means that people who have a parent or other close relative with cellulite are more likely to develop it.
- Body composition: A higher body fat percentage may increase the appearance of cellulite.
- Lifestyle habits: Certain lifestyle habits may worsen the appearance of cellulite. For instance, a sedentary lifestyle coupled with an unhealthy diet (excessive consumption of ultra-processed foods, high levels of added sugars, and insufficient intake of essential nutrients) could promote weight gain and oxidative stress, which are known contributors to cellulite formation.
Best exercises for cellulite reduction
Now that we’ve covered all the necessary, helpful background information on cellulite, it’s time to answer this critical question: “Are there exercises to get rid of cellulite?”
Yes … and no. Huh?
What’s with the confusing stance? Well, as mentioned earlier, while carrying excess fat contributes to cellulite, it’s not the only factor. There are also many others beyond your control, including skin structure, hormones, genetics, and age.
In short, exercising to lose weight — which decreases the layer of fat underneath the skin — won’t eliminate cellulite, but it can minimize its appearance.
OK, so what are some of the best exercises for cellulite reduction?
When designing a “cellulite workout plan”, the type of exercises you choose and your physical activity levels should ideally align with the current World Health Organization (WHO) guidelines on physical activity and sedentary behavior:
- At least 150 to 300 minutes of moderate-intensity aerobic physical activity, or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
- Muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on two or more days a week
Aerobic physical activity
For the uninitiated, “aerobic” means “with oxygen”, so aerobic exercise (also known as “cardio”) is any physical activity that increases your breathing and heart rate. It involves using large muscle groups to move your body for a sustained period.
Examples of cardio activities you could include in your cellulite workout plan include:
- Swimming
- Stationary bike
- Elliptical
- Hiking
- Stair climbing
- Rowing
Don’t have access to a fitness center? Or do you simply prefer to exercise from the comfort of your home? No worries, here are a few options to consider:
- Dancing
- Jumping rope
- Home video workouts
- Jogging in place
You can measure the intensity of your cardio workout with the “talk test”. If you’re engaging in a moderate-intensity activity, you should be able to talk but not sing during the exercise.
On the other hand, if you’re engaging in a vigorous-intensity activity, you should not be able to say more than a few words without needing to pause to take a breath.
Muscle-strengthening activities
If you have cellulite on your glutes, can you spot-tone the area with extra glute exercises to reduce the appearance of cellulite? Unfortunately, research has consistently proven that spot reduction for fat loss is a myth — you can’t “force” your body to lose fat from a specific area.
Exercising one area of your body doesn’t necessarily mean it’ll burn fat from that same area for energy.
That said, there is a benefit to performing leg and glute exercises for cellulite reduction. Because your legs and glutes contain some of the largest muscles in the body, exercising them could help you see quicker weight loss by increasing:
- The number of calories you burn per workout session
- Your basal metabolic rate, or the amount of energy your body burns during rest (muscles use more calories than fat throughout the day)
Here are some of the best leg and glute exercises for cellulite reduction. Many do not require weight, so you can perform them at home.
#1: Step-ups
Muscles worked: Glutes, hamstrings, quadriceps, calves
- Stand facing a chair or bench. Place your entire right foot onto the step.
- Shift your weight onto your right foot to step onto the bench. Then, bring your left foot up to meet your right so you are standing with both feet on the bench.
- Return to the starting position by stepping down with the right foot, then the left, so both feet are on the floor.
- Do 10 to 12 reps leading with the left foot, then 10 to 12 steps leading with the right foot. Do three sets.
#2: Curtsy lunge
Muscles worked: Glutes (especially gluteus medius), quadriceps, calves
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
- Return to standing and switch sides to complete one rep.
- Do three sets of 12 to 15 reps.
#3: Bulgarian split squat
Muscles worked: Quadriceps, hamstrings, glutes
- Begin by placing the toes of your left foot on a bench or chair with your right leg straight.
- Ensure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your left knee toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one rep.
- Continue this for 15 to 20 reps, then switch legs.
#4: Glute bridge
Muscles worked: Glutes (especially gluteus maximus), hamstrings
- Lie on your back with your knees bent and feet flat on the floor, hip-distance apart.
- Get into a slight posterior pelvic title, then exhale and raise your hips to the ceiling, engaging your core and squeezing your glutes as you do.
- Hold for one second, ensuring your spine doesn’t round or arch and your hips don’t sag.
- Inhale and lower your hips to the floor. That’s one rep.
- Do three sets of 15 reps.
#5: Squats
Muscles worked: Quadriceps, hamstrings, glutes, calves
- Stand with your feet shoulder-width apart or a little bit wider, with your toes slightly turned out. Clasp your hands at chest level.
- Engage your core and bend at your knees and hips, sticking your butt backward like you’re sitting in an imaginary chair. Try to keep your weight spread throughout your whole foot.
- Go as low as you can without rounding or arching your spine.
- Push into your feet and squeeze your glutes to straighten your legs and hips and return to standing. That’s one rep.
- Perform 10 to 12 reps for three sets.
#6: Bodyweight Romanian deadlift
Muscles worked: Hamstrings, glutes
- Start standing with your feet shoulder-width apart, toes facing forward.
- Ensure a slight bend in your knees and inhale while you slowly sit your hips back as if trying to touch the wall behind you.
- Stop when your hips can’t travel back anymore.
- Exhale and drive your hips forward, engaging your hamstrings and glutes to lift your chest and return to standing.
Cellulite FAQs
Does massage remove cellulite?
Certain massage techniques may improve the appearance of cellulite by draining excess body fluid, redistributing fat cells, improving circulation, and plumping skin. However, massage is far from a permanent solution for cellulite removal. Its effects are very limited.
This, in turn, begs the question:
Can cellulite go away?
To remove cellulite, you must target both the fat pockets in the hypodermis and the connective tissue in the dermis.
But how? Answer: with Alma PrimeX Body Contouring. This non-invasive treatment leverages a powerful combination of radio frequency and ultrasound technologies to penetrate deep into the skin to:
- Destroy stubborn fat cells resistant to exercise and diet
- Increase connective tissue strength and elasticity by promoting collagen production
… for smoother-looking skin. Click here to learn more.