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When it comes to cellulite, it’s so hard to say goodbye. Scratch that, it’s easy to say goodbye but so hard to get rid of! You’ve tried the creams, the oils, and even attempted to blast them into space with lasers, but let’s be honest; if you want a smooth bottom and toned thighs, you’re going to have to work for it.

What Are Cellulites?

As we grow older and our metabolism starts to diminish and our bodies begin to store fat in certain areas. In most cases, fat accumulates around the stomach, but it can often times occur in the butt or thigh area. Cellulites, which are fat deposits that are stored deep beneath the skin, make the skin appear lumpy or dimpled. For what’s its worth, it’s said that more than 80% of women have cellulite, so you’re not alone…not by a long shot.

Most women hate the very sight of cellulite, to the point where they avoid wearing clothing that exposes those areas. This includes bikinis, shorts, skirts, and dresses. There are women who have grown to embrace the “natural” look and for good reason. It is their body after all, and you should always be happy with the skin you’re in. We want you to feel confident regardless, but for those of you who wish for a much smoother and toned look, we got you covered with a few exercises.

Why Does Cellulite Appear?

Like all things relating to the body, it all starts with what you eat. When the muscle is thin and soft, there’s a lack of solid foundation to hold the layer of fat on top. Therefore, the fat starts to sink in causing dimples and lumps to appear.

Cardiovascular and resistance training have been proven to help reduce the appearance of cellulite. Below are some great exercises that will do just that. Strengthen the muscle tissues in the buttocks and thighs, thus turning back the clock on cellulites.


Anyone who has used the Stairmaster machine or climbed a few flights of stairs understands how much it burns (but in the best possible way). This is a muscle toning and strengthening piece of equipment that targets your quads, hamstrings, calves, and gluteus muscles. The faster you climb, the more calories you burn. The more resistance applied to the Stairmaster, the more you strengthen and tone the muscles.

Regular Squats:

Squats are famous for being the ultimate toning exercise for your bum. Not only is it a great activity to strengthen the lower region of the body, but it also condenses the size of cellulites over time. If you want to shorten the lifespan of your cellulites, try a few different variations, including sumo squats, squat jacks (where you jump out with your feet apart while thrusting up form the squatted position and jump your feet back together), or squats into calf raises. Adding weight to these exercises will help strengthen your legs and glutes, in addition to burning more fat.

Split Squats:

This is another variation of the squat, but it needed its own spot on the list, due to its effectiveness and range of motion. You’re going to need a sturdy chair or bench to elevate one leg behind you while performing this exercise. It’s just like the name suggests. You must squat down while your legs are split apart. What makes it so effective is the level of isolation in each leg, putting resistance on one leg at a time. Here’s how you get started:

  • With your back facing a bench or chair, split your stance by placing one foot on top of the bench or chair, which should be at knee level, and the keep the other foot planted firmly on the ground.
  • Start to lunge down to the floor away from the bench while keeping your balance. Look straightforward with your chest up as you lower down.
  • Spring back up and continue to your desired reps (we recommend 8-10 per leg).
  • Switch to the other and repeat.
  • If you want to make it even more challenging try holding a dumbbell in each hand for added weight.  

Lateral Lunges:

Cellulite watch out because this hip flexing exercise is designed to add a complete range of motion to your lower body. Now you can work the hips, quadriceps, and the highly disregarded side glutes in one complete exercise.

  • Stand with your feet shoulder-width apart and clasp your hands together in front of you. Step out to one side as wide as you can.
  • Lower your hips down as your foot hits the floor, keeping your back straight.
  • Get a good stretch in the groin while extending the other leg, keeping both feet facing forward.
  • Push back from the lunge to return to the starting position.
  • Repeat for 6-8 reps on each side.
  • If you want to increase resistance, add some weight to the exercise by holding two dumbbells in your hands while performing the exercise.

Glute Bridge:  

Like the name suggests, this exercise focuses primarily on shaping and toning the gluteus muscles.

  • Lie on your back and bend your knees, sliding your heels about six inches away from your butt. Extend your hands out toward your heels for support.
  • Lift your hips upwards by engaging the glutes. When you reach the peak of the exercise, hold it for two seconds before lowering your butt back onto the floor.
  • The repetitive contractions in the gluteus muscles will help tone and shape the buttocks while reversing the effects of cellulites. Complete three sets of 10-12 reps.

Romanian Deadlifts:

When done properly, this exercise is sure to build strength in the hamstrings, lower back, and the glutes, of course. Any movement that requires you to hinge at the hips and contract the gluteus muscles makes for a great cellulite-blasting workout. To get started:

  • Stand straight up with your feet shoulder-width apart, holding a weighted barbell or a dumbbell in each hand.
  • Keeping your chest up, look straight forward, and engage your abdominal muscles. Start to slowly bend at the hips, lowering the barbell down towards the floor.
  • To keep proper form make sure you do not round your back. Squeeze your glutes and keep the back straight.
  • Pause when the stretching of the muscles gets intense and pull back up slowly in a controlled manner, pushing the hips back forward.
  • You’ll start to feel it in your hamstrings, thighs and glutes as you pull back up.
  • Engage your glutes as you stand back up straight.
  • Complete three sets of 8-10 reps.

Hamstring Curl:

This is an exercise best used on a hamstring curl machine, but it can also be done while seated or laying flat on the floor face down. Without the use of a machine, you will need either a dumbbell or resistance bands.

  • Lay down on the floor face down with the dumbbell in between your feet.
  • Bend the knees as you move your heels upward curling the hamstrings by engaging the gluteus muscles.
  • Complete three sets of 8-12 reps to feel the burn.
  • To perform the seated hamstring curl:
  • Tie the ends of a resistance band to a sturdy object such as a heavy piece of furniture.
  • Wrap two loops of the resistance band around your heels.
  • With your feet together bend your knees and pull the heels back until the band is too stiff to pull any further.
  • Extend the knees and repeat for as many reps as you can.

Curtsy Lunge:  

Lunging while doing a curtsy? It sounds weird but you’ll thank the weirdo who came up with this exercise after you see what it does to your inner thighs and glutes. Very few exercises work the inner thighs, and this is one of the very few that does the job quite well.

  • Start off with your feet hip-distance apart and you hands resting on your hips.
  • Step back with your right leg, crossing it behind the left leg so that your toes are on the ground for stability.
  • Bend your knees and squat down.
  • Be sure to maintain your posture by looking straightforward and keeping your shoulders straight.
  • Push yourself back up form the curtsy position and bring the right leg back to the starting position
  • Repeat on the other, alternating 8-10 reps for each leg. Complete three sets.

Helpful Nutritional Tips:

Since we’re dealing with excess fat and tissue instability, subscribing to a healthy, well-balanced diet is crucial for getting rid of cellulite. Although fat is distributed throughout the entire body, many people find that it typically accumulates, or is more noticeable, in the thighs and butt. Extensive fat over a thin layer of tissue will have your skin looking like an orange peel or the surface of the moon.

The key to success is to steer away of fatty foods, alcohol, and processed sugars. Consume more natural fruits and vegetables, drink plenty of water, and incorporate the above exercises to your regimen. Give it time and try to squeeze at least 3-4 days in the gym per week. Stay consistent and the results will begin to show.