How to Get Rid of Cellulite with Exercises

Cellulite is a cosmetic condition that makes your skin look bumpy and dimpled, like orange peel. It is caused by changes in the structure of the fat cells and connective tissues that lie underneath your skin’s surface.

The exact reason why people develop cellulite is not fully understood, but it is often triggered by a combination of factors that involve hormones, lifestyle and inflammation. Age, gender, genetic susceptibility and body shape also factor into it.

This very common problem mostly affects women and commonly develops in the thighs, belly and buttocks. According to a 2015 report published in the American Journal of Clinical Dermatology, cellulite is present in 80 to 90 percent of postpubertal women.

While this cosmetic problem is not a threat to your physical health, it can cause you stress and anxiety if you become self-conscious about how you look.

A wide range of products and treatments for cellulite reduction is available. However, no such treatments are totally effective and safe.

To get rid of cellulite faster, you can try some exercises that will help you lose body fat and tone the skin. Exercise can reduce fat, but is it not a spot-treatment for cellulite.

Here are some exercises that can help get rid of cellulite fast and safely.

1. Plié Squats

Any kind of squats are beneficial for reducing cellulite, but plié squats are the most effective. This exercise targets your glutes, hamstrings, quads, and inner and outer thighs.

1. Stand with your feet about 3 feet apart and toes turned outward.
2. Place your hands on your hips.
3. Push your hips back and lower your body until your thighs are parallel to the floor.
4. Hold this position for a few seconds.
5. Slowly push yourself back to the starting position to complete 1 rep.
6. Repeat for 10 repetitions.

You can also try goblet plié squats, plié squats with alternating heel raise, and plié squats into side kick.

2. Side Lunges

Lunges target all lower-body muscles and hence help get rid of fat stored in the lower body. This in turn helps reduce the appearance of cellulite on your thighs.

1. Stand straight with your feet hip-width apart and your arms at your sides.
2. Take a large step with your right foot to the right side and lunge toward the floor.
3. Do not extend your knee farther than your toes and keep your left leg straight.
4. Hold this position for a few seconds.
5. Push off through your right foot to return to the start position to complete 1 rep.
6. Repeat the same process with your left foot.
7. Aim for 30 reps on each leg.

Once you are comfortable doing this exercise, add dumbbells to make it more challenging.

You can also try elevated lunges and reverse lunges to reduce ugly cellulite.

3. Step-Ups

This simple exercise is similar to climbing stairs and helps target the fat accumulated in your butt and thighs. In fact, this exercise has the added benefit of really working all the muscle areas that tend to suffer from cellulite.

1. Stand behind a sturdy step or chair that you can step up on.
2. Place your right foot on the step or chair, keeping your back straight.
3. Bring your left foot up to meet the right one, then step down and repeat.
4. Complete 15 steps leading with the right foot, then repeat another 15 steps leading with the left foot.
5. Do 3 sets daily.

Once you have mastered this exercise, try a different variation by holding dumbbells. You can start with 8-pound weights in each hand and slowly work up to 15-pound dumbbells.

4. Single-Leg Hamstring Bridge

This is another good exercise to reduce the appearance of ugly cellulite on your thighs. It not only targets the fat stored in this problematic area but also strengthens both the hamstrings and glutes.

1. Lie down on your back on a mat, keeping your knees bent and hip-width apart and your feet flat on the mat. Keep your hands by your sides.
2. Extend one leg up toward the ceiling.
3. Squeeze your glutes and lift your hips off the mat into a bridge.
4. Hold this position for a few seconds.
5. Lower and lift the hips for the desired number of reps.
6. Repeat with your other leg extended.
7. Perform 2 sets of 12 to 15 reps on each leg.

In the beginning, you can put your feet up on a chair for support.

5. Straight-Leg Deadlift

This exercise is also good for burning stubborn fat and getting rid of cellulite.

It works out your hamstrings, lower back and glutes, and helps fight cellulite buildup. It also strengthens the pelvic floor muscles, which is important for women of all ages.

1. Stand straight with your feet hip-width apart, knees slightly bent.
2. Hold a dumbbell in each hand, with your palms in front of you facing your body.
3. Slowly bend forward, tightening your glutes and keeping your knees slightly bent.
4. Keep the dumbbells close to your shins and your back straight.
5. Hold this position for a few seconds and then go back up.
6. Do 3 sets of 8 to 10 repetitions.

Start with very light weights and gradually add more weight to allow the lower back adequate adaptation.

Additional Tips

• You should include a combination of aerobic and anaerobic exercises in your daily routine. When exercising, keep your physical condition in mind and do not overdo it.
• Exfoliate the affected skin at least once a week.
• Dry brushing daily before taking a shower can make cellulite less noticeable.
• Massage the affected area with some warm olive oil or coconut oil, 2 or 3 times a day.
• Mix one part raw, unfiltered apple cider vinegar with two parts water. Rub the solution on the affected areas, allow it to sit for 30 minutes before rinsing it off with warm water. Do this twice daily.
• Cayenne pepper supplements may also be beneficial. Consult your doctor before taking any new supplements.
• Regularly detox your body.
• Keep your body hydrated by drinking an adequate amount of water.
• Eat a low-fat diet consisting of lean proteins and vegetables.
• Avoid sugar, starches, alcohol, processed foods and sugary fruit.
• Choose foods with a low glycemic index to aid weight loss.