Lower Body Exercises To Reduce Cellulite

Women struggle with a lot of aesthetic concerns and among them is the appearance of lumpy and dimpled-looking skin known as cellulite. While it is more noticeable in those who have excess fat and greater body weight, unwanted cellulite can still form in skinny women. Your best bet to prevent, or at least reduce the severity of cellulite, is to firm up your skin and build muscle tone especially in the common problem areas.

So what kinds of workout routines can help minimize cellulite on the lower body? The thigh and the buttock are the usual locations where cellulite is found. Some of the best cellulite exercise and strength training routines that target the lower body are plie squat, deadlift, lunges, glute bridge, hamstring curls, calf raises, and donkey kick. Doing these will not only improve your cellulite condition but also help reduce weight and body fat.

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Best Cellulite Exercise Routines to Do at Home 

Cellulite forms due to the accumulation of excess fat deposit in a layer beneath the skin. These fat cells can expand upward and put tension on the connective tissue that binds the skin and the muscle. When this happens, the fibrous bands will pull down the skin and result in the rippling and bumpy appearance of the cellulite.

Loss of skin elasticity from aging, genetics, hormones, pregnancy, and poor diet can all contribute to the development of skin cellulite. Lack of physical activity may also increase your chances of having cellulite since you are not burning any body fat or building any muscle. So if you want to get rid of cellulite, stand up and get your body moving with these simple lower body routines:

1. Plie Squat

A squat effectively targets your glute muscles, hamstrings, and quads. It’s also a great thigh workout that tones your inner thigh. The plie squat is one of the common variations of this routine and here’s how you can perform it correctly:

  • Stand with your left and right foot at a distance that’s slightly greater than the shoulder width. Keep your toes pointed at a 45-degree angle.
  • Keep your core and abs tight as you slowly bend your knees until the thighs are parallel to the floor.
  • Be sure to have your knees aligned with your ankles. Squeeze your glutes as you push your body weight back then return to the initial standing position.

2. Single Leg Deadlift 

A deadlift exercise is great for strength training and muscle building. You usually need a huge barbell but if you’re doing a single leg deadlift, you can use a dumbbell set as an alternative at home. Here’s how to properly do a deadlift leg exercise:

  • Stand with your feet at parallel and hip-width apart. Hold the dumbbells in front of your thighs.
  • You may begin by leaning forward on your hips and placing your weight on your right leg while extending the left leg.
  • As you raise the left leg, your body should be propelled forward and notice that you’re forming a “T” shape. You may keep a slight bend on your right knee to make it easier.
  • Slowly pull in the extended leg until you’re in the starting position and repeat with the other leg.

3. Forward Lunge 

A forward lunge exercise can develop strength and muscles in your glutes, firming up your butt, legs, and thigh. To do a forward lunge, you should:

  • Begin by standing up straight with your hands on your hips.
  • Step with your right foot forward and bend down until your leg creates a 90-degree angle. Be sure to keep your back leg parallel to the floor and avoid your knees from going beyond the toes.
  • Lift your body up and return to starting position. Switch legs and repeat the steps for at least 10 reps.  

The procedure for a reverse lunge is essentially the same as a forward lunge. But instead of taking your foot forward, you perform a large backward step with one leg and lower your knee while balancing with your foot until the thigh is parallel to the floor. A reverse lunge mainly works the hamstrings and the glutes.  

4. Side Lunge 

A side or lateral lunge is another variation of the lunge that develops the inner and outer thigh muscles. The right way to do a side lunge is by:

  • Stand tall with feet at shoulder distance.
  • Take one leg and do a wide step to the side, bending your knee as you push your hips to the back.
  • Push from your leg and return to a standing position. Do the same with the other leg and repeat the steps for 10 reps.

5. Glute Bridge

This exercise helps strengthen your legs and core abdominal muscles. At the same time, it tightens your glutes and thighs to minimize cellulite in these areas. To perform a glute bridge, follow these steps:

  • Lay down with your back on the floor and set your feet flat on the ground while keeping the knees bent.  Place your arms on your side with your palms facing down.
  • Inhale and lift your hips off the ground by pushing from your heels. Make sure to engage your core, glutes, and hamstrings.
  • Hold the position for at least 20 seconds before gently going back down. Repeat this for at least 15 reps.

6. Hamstring Curl

This exercise targets the muscles on your thigh that help lift the lower leg. Likewise, this can help relieve pain in your hamstrings by relaxing the knots and improving blood flow. To do a standing hamstring curl, you should:

  • Begin by standing with feet at hip-width apart. Place hands comfortably on your waist to help keep balance.
  • Transfer your weight to the right leg and lift your left leg by bending at the knee.
  • Bring your left heel toward your butt then slowly lower the foot. Do this with the other leg for another 10 reps.

7. Calf Raises 

Cellulite may also develop on your back calves and toning your calf muscles can help lessen their appearance. You can do a standing calf raise by:

  • Stand tall on flat or level flooring. You may choose to hold dumbbells at the sides or place your hands on your hips.
  • Slowly raise your heels until your toes are the only ones left touching the floor. Hold the position for at least one second.
  • Return your heels to the ground and repeat for at least 10 times.

8. Donkey Kick 

A donkey kick leg exercise is great for enhancing your stability and toning your legs. But to perform this correctly, you should take note of the proper form and steps:

  • Get on all fours on the floor with hands directly under your shoulders and knees at hip-width apart.
  • Make sure to keep your spine and back neutral.
  • Engage your core as you begin to raise one leg and keep your knees bent.
  • Press your foot to the ceiling and squeeze your glutes.
  • Gently bring your leg down to return to starting position. Switch legs and do this alternately until you complete at least 15 reps.

9. Cardiovascular Exercise

For better weight loss results and cellulite reduction, you can also combine your strength training activities with cardio exercise or aerobic exercise. This refers to any regular exercise activity that increases your heart rate and improves blood circulation. Your options for a cardio activity may include brisk walking, running, jogging, cycling, hiking, and jumping. Doing these can also maintain a healthy weight and reduce fat cells.

Read also: 6 Benefits of Rebounding Cellulite Exercises

Other Effective Remedies For Cellulite Reduction 

Young woman putting cellulite cream on her legs

Losing weight is one step to minimizing the unsightly cellulite marks on your skin. However, you should stay dedicated to your exercise routine to keep cellulite from worsening. Aside from exercising, you can also manage your cellulite appearance by doing the following:

  • You may use a cellulite cream to improve your skin’s appearance and minimize the severity of cellulite. When buying a cream, you should look for products that are rich in retinol and caffeine as they can boost circulation, promote collagen building, and enhance skin texture.
  • Start a healthy diet by incorporating foods high in fiber, proteins, and healthy fat.
  • Make sure to stay hydrated and drink lots of water since dehydration can thin the skin and make cellulite more visible.
  • Increase the collagen in the skin by taking collagen peptides and supplements. This can help maintain your skin’s elasticity and reduce cellulite.
  • Schedule a visit to your dermatologist to explore your options for cosmetic treatments of cellulite. Today, there are many procedures like laser treatments, acoustic wave therapy, and QWO injections that can minimize cellulite in your problem areas.

Learn more: Cellulite Suction Cup: Everything You Need To Know

Get Rid Of Problematic Cellulite At Cellulite Treatment Center of NJ 

Most exercise routines for reducing the cellulite problem in your thighs and buttock are simple and easy to do. However, they can only do so much to minimize the fat cells in your body and many women would still prefer cosmetic procedures for efficient and longer-lasting cellulite reduction.

Looking for a non-surgical and pain-free cellulite treatment? Here at Cellulite Treatment Center of NJ, we provide safe and quality QWO injectables for cellulite concerns. Our procedures are performed by highly experienced doctors and medical staff inside our state-of-the-art facilities. Call us and schedule your appointment with one of our specialists today.

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


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