What Are The Best Exercises For Cellulite Reduction?

Cellulite is a condition where the thighs and butts appeared to look dimpled or lumpy. If you are worried about those bad-looking dimples around your thighs and butt, you are not alone. According to a study, more than 80 percent of women have cellulite on their bodies. There is no specific reason for having dimples on thighs and butt. Sometimes, it can be genetically predisposed. Some women get cellulite due to obesity, pregnancy, overuse of certain medications and a few other medical conditions. If you want to get rid of sculpting muscles from your body, here are a few exercises for you. Getting rid of cellulite completely is almost impossible, but these exercises can reduce their size and shape, and can improve the condition to some extent.

Exercises for Cellulite Reduction:


Step Up with Reverse Lunge:

You need a bench or something similar to perform this exercise. The exercise targets your quads, hamstring, and gluteal muscles. It will improve the skin condition in a few weeks.

Steps to perform:

  • Stand comfortably 1 to 2 feet away from the bench.
  • Step up onto the bench with your right foot, giving some pressure to the heel. Lift your left knee towards the sky when your right foot is on the bench.
  • Bring the left leg down and step backward, away from the bench.
  • Once your left foot is on the floor, lunge backward with the right leg. Return to the starting position.
  • Perform three sets of 10 repetitions with both legs.

Hamstring Curl Using Stability Ball:

 Hamstring curl is one of the most effective exercises to strengthen the muscles and to improve the condition of cellulite. All you need is to have some space and a stability ball. Hence, the exercise is very simple, but you will feel the effects in a few days.

Steps to perform:

  • Lay down on the floor, keeping the stability ball underneath your legs. Extend your hands on the floor, keeping the palms facing the floor.
  • Bring your hips away from the floor, forming a straight line with your upper back and feet (you should feel some pressure at the core and glutes).
  • Press the stability ball using your lower legs and feet.
  • Putting some pressure on the hamstrings, bring the heels towards your butt until your feet is straight on the ball.
  • Now, return to the starting position (first rep is complete).
  • Complete 3 sets with 10-12 reps.
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Squat Jump is great for Cellulite Reduction:

Getting rid of cellulite is all about strengthening the muscles, and this high-impact exercise can be more than effective for that. However, this is not for beginners or people having joints problems!

Steps to perform:

  1. Stand straight keeping your both feet parallel to the shoulder, and arms at both sides.
  2. Squat down; like you are sitting on a chair, bringing both the arms in front of you.
  3. When you are down comfortably, push yourself into a jump, bringing your arms down to have some support.
  4. Land slowly and softly but rise upwards, jumping with some pressure.
  5. Don’t stop in between and keep repeating 10-15 times.
  6. Start with three sets of 10-15 reps.

Split Squat is another Exercise for Cellulite Reduction:

Split squat targets the hamstrings, quads, and glutes and is surely very effective for those who are annoyed with cellulite. You’ll need a stool or something similar with 2-3 feet of height. If you want to feel the pressure, you can have a light-weight dumbbell in each hand.

Steps to perform:

  • Stand splitting your stance facing away from the stool.
  • Rest the top of your left foot on the top surface of the stool, keeping the right foot planted in front.
  • Keep the core tight, lunge forward with the right leg, keeping the chest up and make sure your right thigh is parallel to the floor (you may have to adjust the placement of right foot to maintain the balance).
  • Get back to the standing position.
  • Perform twelve reps with each leg.

Glute Bridge:

Unlike most of the exercises targeting the glutes, Glute Bridge allows you to make your glutes strong without putting pressure on the lower back. Hence, the traditional glute bridge exercise is an excellent option to reduce the cellulite even for those who are suffering from lower back problems.

Steps to perform:

  1. Lay down on the floor facing upwards, keeping the knees bent and feet flat on the floor. Keep both the arms on each side with palms facing the floor.
  2. Inhale slowly and push up through the heels; raise the hips off the ground, putting some pressure on the glutes, cores, and hamstrings.
  3. You must form a straight line from the upper neck to the knees.
  4. When your body is off the floor, pause and squeeze for a few seconds and then get back to the starting position.
  5. Complete 3 sets of 10-15 reps.
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Curtsy Lunge:

Curtsy lunge targets the Gluteus Medius muscles explicitly and can give the required stabilization to the hip. If you’re annoyed with cellulite specifically around the hip, you should try this exercise.

Steps to perform:

  1. Stand comfortably with proper distance between both legs; keeping the arms bent in front.
  2. Bend the left leg; putting some pressure on the core and move backward with the right leg; crossing over the midline of your body.
  3. After a pause of 2-3 seconds, put some pressure on the left heel.
  4. Now come back to the starting position.
  5. Switch legs and follow the same steps.
  6. Start with three sets of 10 reps.

The Bottom Line:

All these exercises are more than perfect for reducing the cellulite. But you have to be very sure that only exercises are not enough to stay fit, healthy, and have an attractive body. Thus, follow a healthy lifestyle that must include a proper diet with balanced nutrition, enough physical workouts. Moreover, a sound sleep of 6-8 hours is also important. Drink plenty of water throughout the day.  As a result, it plays a key role in keeping your body fit and beautiful. Hence, don’t rely solely on exercises. Follow a healthy lifestyle.


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