10 Exercises to Get Rid of Cellulite

Is there dimpled skin on your thighs, stomach, or buttocks? Skin dimpling caused by cellulite is a common problem among women. While it’s not a harmful condition, many women look for treatments to get rid of cellulite in different parts of the body. One of the best ways to eliminate cellulite at home is through exercise.

So what are the best exercises that help the body get rid of cellulite? Exercising helps reduce body fat and minimize the appearance of cellulite. Here are some of the best exercises for different parts of the body that are prone to cellulite formation: aerobic exercise, lateral lunge, curtsy lunge, step up with reverse lunge, glute bridge, split squat, plie squat, back-of-thigh roll, dumbbell rows, and push-ups.

10 Best Workout Routines to Eliminate Cellulite

Unlike what most people think, cellulite isn’t a simple problem of excess body fat. It’s a skin condition, like stretch marks, that affects around 90% of adult women. Stretch marks appear on the skin as thin long lines that are either red or purple, while cellulite is the dents or depressions on the skin that make it look uneven.

Cellulite appears because of the stored fat underneath the skin. It’s prevalent in women because the fat cells are stored in a column and in between the fibrous septae. This connective tissue tethers the skin to the muscle. The fat cells push the skin upward while the fibrous connective bands pull it downward, causing a dimpling appearance on the problem areas.

While cellulite is harmless, it’s still a huge problem that causes many women to lose confidence in their bodies. Aside from cosmetic treatments, some exercises are also helpful in the appearance of cellulite. Here are some of the best exercises that help get rid of cellulite in different parts of the body:

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1. Aerobic Exercise

This kind of cardio exercise is meant to increase an individual’s breathing and heart rates. It helps a person burn more calories to achieve their weight loss goals quickly. This exercise is often accompanied by a healthy diet.

Fewer fat cells in the body mean that the cellulite becomes less noticeable in the buttocks, thighs, arms, or stomach. Here are some of the most common aerobic exercises:

  • Jumping rope
  • Cycling
  • Walking
  • Swimming
  • Running

Aerobic exercises are safe and easy to perform every day, but it’s important to remember that they might lead to some injuries. Make sure to keep the routines varied for better results.

2. Lateral Lunge

The lateral lunge (also called “side lunge”) is an exercise that strengthens the hamstrings, quads, and gluteus. It’s an excellent exercise for the lower body that helps reduce the appearance of thigh cellulite.

Here are the steps to perform the side lunge:

  1. Start the routine by standing and keeping the feet around a shoulder-width apart. Put both arms on the sides.
  2. On the right leg, take a huge step to the side while bending the left leg and pretending to sit on a chair. Simultaneously raise the arms in front for balance while keeping the right leg straight.
  3. Check your form. The chest should be up. The buttocks should be down and back to target the hamstrings and glutes properly. This routine requires mobility and flexibility of the hips, but don’t push yourself too hard to avoid injuries.
  4. Push the body up using the right foot to return to the starting position. Repeat the steps for about 10 to 12 reps on the right side.
  5. Repeat the same steps for the left leg.

3. Curtsy Lunge

The curtsy lunge is a type of exercise that builds gluteus muscles and reduces stubborn cellulite for a rounder and firmer butt. It also helps strengthen the quads and hamstrings. Here’s how to perform this routine properly:

  1. Start by standing with your feet about shoulder-width apart. The arms should be bent and the hands should be joined comfortably in front for better balance.
  2. Keep the chest up and brace the core as the left leg bends. At the same time, the right leg should cross the midline so that it lands diagonally behind. This is known as the “curtsying motion.”
  3. Hold the position for a few seconds. Return to the starting position by pushing through the left heel.
  4. Switch legs and repeat the same steps. This is only the first rep of the routine.
  5. Complete 3 sets (10 reps each set) of the routine. Make sure to rest for a minute between each set.

4. Step Up With Reverse Lunge

This butt and leg exercise is an excellent workout for the hamstrings, glutes, and quads. It requires the person to perform the exercise on a low bench or another slightly elevated surface. Here are the right steps to perform a step up with reverse lunge at home:

  1. Stand around 1 to 2 ft. away from the bench or platform.
  2. Step up onto the bench by pushing through the heel of the right foot. Put the left knee up towards the sky once the right foot is on the bench.
  3. Slowly lower the left leg down and step backward to return to the starting position.
  4. Once the left foot touches the ground, lunge again with the right leg.
  5. Return to the starting position. Perform 3 sets (10 reps each set) of this routine for both legs.

5. Glute Bridge

Woman practicing yoga, doing Glute Bridge exercise

This exercise works well on strengthening the glutes without exerting unnecessary pressure on the person’s lower. Like other strength training exercises, this routine should be performed about 2 to 3 times per week. Here’s how to perform glute bridges:

  1. Lie on the floor with the knees bent and feet flat on the ground. Both arms should be kept at the sides with both palms facing the ground.
  2. Inhale slowly while pushing through the heels. Raise the hips off the ground using the strength of the hamstrings, glutes, and core. The body should form a straight line from the upper back to the knees.
  3. Hold the pose for a few seconds before returning to the starting position.
  4. Perform 3 sets (15 to 20 reps per set) of this exercise.

6. Split Squat

The split squat is also known as the Bulgarian split squat. It requires an individual to perform the exercise near a bench or other elevated surface. Here’s what you need to do for the right split squat:

  1. Stand next to a bench with your back facing it.
  2. Keep the right foot about a lunge away from the elevated surface. Place the top of the left foot on the bench behind you.
  3. Lower the body into a lunge position. The right knee should be bent at 90 degrees while the left knee should almost touch the ground.
  4. Use the right foot to return to the initial position.
  5. Complete 12 reps of this routine on each leg.

7. Plie Squat

Plie squats are the most effective cellulite exercise because they target the most common areas where dimpled skin appears, such as glutes, quads, hamstrings, and the inner thigh. Here are the steps to complete a plie squat:

  1. Start by standing with the feet about a hip-width apart. The toes should be pointed about 45 degrees outward.
  2. Keep the core tight and back straight. Slowly lower the body until the thighs are parallel to the floor.
  3. Hold the position for a few seconds.
  4. Squeeze the glutes together then return to the initial position.
  5. Repeat this exercise about 10 to 15 times.

8. Back-of-Thigh Roll

This exercise is good for smoothing the dimpled skin in the upper legs. This exercise requires a foam roller, so make sure you have it or an alternative at home. Here’s how to perform proper back-of-thigh rolls:

  1. Start by sitting on the floor with the legs outstretched.
  2. Gently lift the butt and place the roller under the back of the upper thighs just above the knee.
  3. Place both hands on the floor and behind you for proper support. Make sure that the fingertips are facing the backside.
  4. Put the body’s weight on the hands by pressing into the palms. Slowly lift the body off the floor.
  5. Push the body up and down so that the roller moves under the upper thighs.
  6. Repeat the steps 10 times.

9. Dumbbell Rows

The buttocks and thighs are the most common areas where cellulite develops, but some people might also have skin dimpling on their upper arms. Dumbbell rows target the fat in the biceps and strengthen the shoulders. Here are the right steps to perform dumbbell rows correctly:

  1. Keep the back straight while standing with the knees slightly bent. Tilt the upper body forward.
  2. Hold a dumbbell in each hand. The arms and wrists should face each other.
  3. Pull the hands towards the ribs. Hold the pose when the elbows are bent and the arms are parallel to the torso.
  4. Return to the starting position.
  5. Perform the 3 sets (8 to 10 reps per set) of the routine with a short break in between sets.

10. Push-ups

Fit woman working out doing push ups at home

Push-ups are part of almost any kind of fitness routine. It’s a good exercise that targets the triceps, shoulders, and chest without using special equipment. Here’s how to do a proper push-up:

  1. Start in a plank position. Make sure that the palms are shoulder-width apart on the floor. The arms should be straight and the toes should be touching the ground.
  2. Slowly bend the elbows to lower the body towards the floor. The body should still be straight while performing this step.
  3. Take a slight pause once the chin is only about 2 inches from the floor. Push the body back up to the starting position.
  4. Perform the 3 sets (5 to 10 reps per set) of push-ups. Take a short break in between sets.

While the steps are simple, a lot of people find it hard to perform push-ups. To make the exercise easier, try letting the knees touch the floor. This still engages the core locked into position.

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Other Home Treatments to Get Rid of Cellulite

Cellulite formation isn’t a huge health concern, but it’s still a cosmetic problem that bothers many people. Instead of consulting medical professionals for different treatments, women often try out home remedies first to eliminate cellulite. Aside from cellulite exercises, here are some of the most common home remedies for cellulite:

Topical Treatments

Cellulite cream and other topical products claim to reduce the visibility of cellulite. They have active ingredients like retinol that thickens the outer layer of the skin. Most of these skincare products also contain moisturizers and collagen-inducing ingredients for firmer and smoother skin.

However, the effects of cellulite creams don’t last long. Users need to apply the product daily to notice visible results after a few weeks. These products also don’t remove cellulite completely. The excess fat is still underneath the treatment areas.

Dry Brushing

This method exfoliates the skin to eliminate the dead cells at the top layer to stimulate the growth of new cells. Dry brushing also improves lymphatic drainage (or blood flow) throughout the problem areas. It also detoxifies the body and stimulates the nervous system.

A body brush or a plant loofah are some of the most common materials used for dry brushing. Start brushing the feet and make your way up using long strokes or circular motions. This technique should be done for around 5 minutes during a bath.

However, there’s insufficient evidence to confirm whether dry brushing is effective to reduce the appearance of cellulite. Women who want to experience visible and long-lasting results should consult medical professionals or skincare specialists for more effective treatments that suit them.

Coffee Grounds

This natural ingredient is a popular natural remedy that exfoliates dead skin cells. It also encourages cell growth and tightens the skin in the treatment area. Some people use coffee grounds on their own, but they can also be mixed with sugar, olive oil, or coconut oil for optimal results.

Just rub the grounds or the mixture on the problem areas for a few minutes. Another way is to leave it on the skin for about 10 minutes before rinsing it with clean water. Coffee grounds are said to reduce bumpiness and improve blood circulation, but there’s no scientific evidence to support this claim.

Healthy Diet

A person’s diet may also affect the appearance of cellulite, so many patients are encouraged to follow a balanced and healthy diet. This helps reduce the layer of adipose tissue underneath the skin that causes cellulite.

A healthy diet also encourages patients to consume food that affects that body’s fluid retention. The buildup of excess fluid in the fatty tissue makes it hard for the blood to circulate the body, leading to a slow fat burn or poor lymphatic drainage. It’s also important to keep the body well hydrated because dehydration makes cellulite more noticeable.

However, it’s also important to remember that cellulite doesn’t just affect overweight or obese people. It’s a skin problem that may also develop in people of different weights and body types. Consult a medical professional first to find out the best treatment to help you get rid of cellulite for good.

Quick and Effective Cellulite Reduction at Cellulite Treatment Center of NJ

Home remedies only do so much when it comes to removing cellulite in different parts of the body. Non-invasive treatments like laser technology, acoustic wave therapy, and injectables are still the best procedures for long-lasting cellulite removal.

Here at Cellulite Treatment Center of NJ, we offer QWO cellulite treatment for patients who want to eliminate cellulite permanently without going through surgery. Our board-certified doctors are experienced in performing the treatment inside state-of-the-art facilities for optimal results. Call us today to book an appointment with one of our specialists.

Learn more: 6 Benefits of Rebounding Cellulite Exercises and How to Do Them Right

Melt Away Your Cellulite Today at the Cellulite Treatment Center of NJ


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