If you want to know how to get rid of cellulite on your thighs and butt, then you’re in the right place! The first time you see cellulite on your thighs or butt is akin to seeing that first gray hair: it catches you off guard.
You don’t have to be overweight or a certain age to get cellulite; in fact, it’s something 93% of women have, and yet all of us want to know how to reduce cellulite. 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 cellulite. (Spoiler alert: strength training is the cheapest cellulite treatment out there!)
When you build nice, firm muscle underneath your skin, it will fill the space with a solid structure and create a smoother surface. The webbing of muscle fibers tightens up and won’t allow the fat to push through. Plus, more muscle means more fat burn, which means less fat to produce cellulite!
So before you have a panic attack, sit back, breathe deep, and get ready to learn the seven best exercises to reduce cellulite on your thighs and butt, plus a few facts about cellulite.
Go through this workout to reduce cellulite 2-3 times per week for best results.
All you will need is your body weight for this workout! One movement will require a chair or something with a higher surface; you can use a step, couch, etc. Be creative with the space and equipment you have in your house!
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 x2 for a 20 minute low impact lower body workout to reduce cellulite on the butt and thighs.
Go through this workout to reduce cellulite 2-3 times per week for best results.
All you will need is your body weight for this workout! One movement will require a chair or something with a higher surface; you can use a step, couch, etc. Be creative with the space and equipment you have in your house!
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 distance 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.
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
Side lunges strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs.
How to perform side 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.
How to perform elevated lunges:
- Begin by standing a few feet in front of a step 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, arms, shoulders, 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.
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
What is Cellulite?
In short, cellulite is a type of fat.
However, its unique, dimply appearance is because this particular subcutaneous fat is stuck between the muscle and the fibrous cords connecting the skin to the muscle. The more fat cells 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. And 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.
What Causes Cellulite?
While the exact cause of cellulite is unknown, several factors can contribute to the appearance of cellulite: age, hormones, genetics, dietary habits, and lifestyle.
What Are Some Other Ways That I Can Reduce Cellulite?
Strength training is the best way to reduce the appearance of cellulite. However, there are other things you should consider when trying to reduce cellulite.
Cardio
Incorporating cardiovascular exercise is very important to your overall health. If you’re trying to lose weight and focus on cellulite reduction, including cardio along with the strength training workout above will be necessary.
You can’t outrun a bad diet. Eating healthy is critical to losing fat. Focus on lean proteins, fruits, vegetables and reduce your intake of refined carbs and processed foods.
source:7 Exercises To Get Rid Of Cellulite On Thighs And Butt
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