Are you struggling with Cellulite and hate those dimples on your thighs and buttocks, Well you are not alone in this fight.
What is Cellulite?
Cellulite is fat deposits just underneath the skin. It appears as lumps or dimples, usually near the buttocks and upper thighs, and is most common in women. It is untrue that only overweight people have Cellulite, as many skinny people struggle with Cellulite too, so the good news is that you are not alone in the battle against it.
What Causes Cellulite?
Cellulite is caused when you have an excess buildup of fat underneath the skin. Genes, body fat percentage, and age can be responsible for the amount of Cellulite you have and how noticeable it is.
The thickness of your skin can also affects the appearance of Cellulite. People of all body types and weights can get Cellulite, But it is more common in overweight people, especially women. This is because the distribution of fat in women is more visible than in men.
Studies have found that Cellulite can become more visible as you age, and your skin becomes thinner and loses elasticity. This exposes the rippled connective tissues underneath.
Other Factors that may cause Cellulite are:
- hormones
- poor diet
- genetics
- weight gain
- inactivity
- pregnancy
- an unhealthy lifestyle
- accumulated toxins
What can you do to get rid of Cellulite?
Cellulite is not easy to get rid of. No matter how many “miracle” creams or treatments you try to hide dimpled hips and thighs, it might never completely disappear. But what might help is burning body fat to make them shrink and Building muscles to make Cellulite harder to notice.
Regular cardio exercise and strength training can help reduce fat deposits in your thigh and buttocks, making Cellulite shrink over time and hard to notice.
But how can you get rid of Cellulite if you don’t go to the gym?
Well, we have got you covered as in this post you will find the best cardio and bodyweight strength training exercises that you can do easily from home without needing any types of equipment.
Here are 10 Exercise For Cellulite Reduction
1. Plié Squat
Plié squats are excellent in toning your inner thighs and glute muscles to create a firmer, more lifted butt.
Muscles worked: Inner thighs, hamstrings, calves and glutes.
Reps- 3 sets of 15
How to do it-
- Stand with feet slightly wider than shoulder distance apart and toes turned out.
- Bend knees, lowering your body while keeping your back straight and core engaged.
- Squeeze your glutes and come back up to the standing position.
2. Squat jumps
Squat jumps use your lower body muscles and your core: abdominals, glutes, hamstrings, and lower back.
This exercise boosts circulation and tones your butt and leg muscles while burning higher amounts of calories and fat.
Muscles worked: Butt, hips, legs and thighs.
Reps- 3 sets of 15
How to do it-
Squat jumps are pretty straight forward you just do a regular squat, but when you rise up, you quickly jump with your arms upwards, trying to reach as high as possible and then gently Land back in a squat.
3. Lunge jumps
Lunge jumps, a combination of jumps and standard lunges, are a great way to fire up the quadriceps, hamstrings, and glute muscles while also getting your heart pumping and burning more calories.
Muscles worked: quadriceps, hamstrings, glutes and calves.
Reps- 3 sets of 15
How to do it-
- Begin in a lunge; both knees bent at 90-degree angles. Feets pointing forward.
- Brace your core, pull your shoulders down, and rock your arms back.
- Quickly turn your arms upward and jump. Simultaneously switch legs.
- Land in a lunge. Repeat.
4. Curtsy lunge
Time to say hello your majesty with this fantastic exercise for cellulite reduction in legs.
Curtsy lunge may help reduce a person’s Cellulite by building muscle in the affected areas and helping strengthen the gluteus medius, quads, and hamstrings muscles.
Muscles worked: quadriceps, hamstrings, and glutes.
Reps- 3 sets of 15
How to do it-
- Stand straight with your feet shoulder-width apart and your arms bent comfortably in front of you for balance.
- Perform a curtsying movement by bending the left leg while moving the right leg backwards, crossing over the midline, so your right foot lands at a diagonal behind the left leg.
- Pause briefly, then push through your left heel and come back to start.
- Switch legs and repeat the entire process again.
Note: Strength-training exercises are most effective when the body has enough time to recover. Therefore, it is best to perform this exercise 2–3 times per week and give yourself a recovery day after each workout day.
5. Bulgarian split squat
The Bulgarian split squat is a great exercise to target the glutes and quadricep muscles and fire up the hamstrings and calves.
This exercise will help you tone your glutes and inner thighs and may reduce Cellulite from those areas.
Muscles worked: quadriceps, hamstrings, calves and glutes.
Reps- 3 sets of 12
How to do it-
- Find a chair about knee height and stand next facing away from it.
- Begin with the feet hip-width apart, with the right foot forward, and the left foot placed back behind the body on the chair.
- Keep your back straight and lower down into a lunge position with the right knee bent at 90 degrees and the left knee almost touching the ground.
- Push mainly through the right foot to return to the starting position.
- Do 12 reps, then switch legs.
Note: Strength-training exercises are most effective when the body has enough time to recover. Therefore, it is best to perform this exercise 2–3 times per week and give yourself a recovery day after each workout day.
6. Glute bridge
There are three gluteal muscles – the Maximus, medius and minimus, and The Glute Bridge works all of them. This exercise is excellent for anyone wanting to lose fat, tone and shape their butt.
Muscles worked: gluteus maximus, gluteus medius, gluteus minimus and biceps.
Reps- 3 sets of 15
How to do it-
- Lie flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground.
- Keep arms at the side with the palms of both hands facing the floor.
- Push through your heels, raising your hips off the ground by engaging your core, glutes, and hamstrings.
- Pause briefly, then return to the starting position.
7. Lateral lunge
Lateral lunges, aka side lunges, are great for targeting your inner and outer thigh muscles and help reduce Cellulite’s appearance.
Muscles worked: glutes, inner thighs, outer thighs, quads and hamstrings.
Reps- 3 sets of 15
How to do it-
- Stand with your feet hip-width apart.
- Step to the left leg side, keep the right leg straight and bend the left knee to lower into a squat position on the left side.
- Keep the chest up to maintain balance.
- Push back up with the left leg to return to the starting position.
- Repeat 15 reps, then switch legs.
8. Burpees
Burpees are an exercise that targets your entire body, especially your legs, hamstrings and glutes, thanks to the squat and jump.
This exercise can significantly help you burn more calories, get rid of fat from your thighs, glutes, and reduce Cellulite’s appearance.
Muscles worked: Full body.
Reps- 3 sets of 15
How to do it-
- Stand with your feet hip-width apart.
- Squat and put your hands on the floor.
- Jump your feet back into a plank. Do one pushup.
- Jump your feet back into a squat. Then, jump up, reaching your arms upward.
- Repeat.
9. Stair Climbing
Stair climbing is the ultimate calorie burner and can help you burn approximately 500 calories in 30 minutes.
This exercise tones and sculptures the core muscles in your lower body, such as your hamstrings, quads, calves, and glutes.
In fact, climbing stairs targets the same muscles as lunges and squats – so if you’re not a fan of those, hit the stairs!
Muscles worked: glutes, hamstrings, quadriceps, and calves.
10. Butt Kicks
Butt kicks are straightforward to do and can be done almost anywhere. This exercise is excellent for working your glute and hamstring muscles and shaping your butt.
Muscles worked: glutes, hamstrings, and quadriceps.
How to do it-
- Stand with your feet hip-width apart.
- Gently bring your right heel to your buttocks by engaging your hamstring muscle.
- Put your right foot back on the ground, and slowly bring your left heel to your buttocks.
- Repeat this motion for one minute and then take a 30 seconds break
- Repeat this exercise a few times.