Exercises for Cellulite

Exercises for cellulite help get rid of cellulite that stubbornly clings to thighs and the buttocks. 

The following are key exercise routines that help get rid of cellulite. 

Circuit training

Circuit training is a great way to exercise to burn fat. 

When you perform circuit training, you constantly move from exercise to exercise which also helps boredom from setting in. 

The following routine is roughly 20 minutes long and will burn about 250 kcal. Do this three times a week, plus a daily fast walk of 20 minutes, and you'll be burning over 1,500 kcal a week. 

The circuit 

Start with a warm up. Then follow the program with the cellulite exercises in the order shown. 

After finished, do the following stretches program. 

  1. Warm up. Start by walking for a minute. Speed up the pace for another minute. For the last 3 minutes, start to jog and then run as fast as possible for the last minute.

  2. Rope jumps. Skip rope as fast as you can for one minute.

  3. Sprint for one minute. Run forward as fast as you can.

  4. Step up steps for a minute. Step up flights of stairs. Step up with one foot then the other. Repeat as fast as you can.

  5. Star jumps for a minute. Jump up into the air as fast as possible. As you do, widen your legs and arms. Bring your arms and legs back to start position and repeat.

  6. Jog on the spot for a minute. Aim to jog fast for a whole minute. If your fitness is limited, just keep a steady pace.

Note: Be sure to consume the key cellulite foods that work with exercise to maximize your elimination of cellulite. 

Exercises for Cellulite


At the end of your workouts, you should stretch muscles to reduce the risk of soreness or injury the next day. 

Thigh Stretch 

Hamstring Stretch 

Calf Stretch 

Tricep Stretch 

Deltoid Stretch 

Chest and Shoulder Stretch 

Toning Exercises for Cellulite

The following are key toning exercises for cellulite. There are more than just hip and thigh exercises here. Arm, back, and shoulder exercises are good because the more muscle you have on your body, the more calories you burn, and a toned upper body can balance out a bottom-heavy body. 

Warm up 

Spend 10 minutes walking, jogging, skipping, or dancing. You won't need to warm up if you've just completed the aerobic workout. 


The squat is the #1 exercise for cellulite because the large amount of muscle that's used during the movement. 

Squats are great for reducing the fat cellulite causes

Stand up straight with feet hip width apart. 

Hold a dumbbell down between your legs. 

Keeping your arms as they are, squat back and down as if you were to sit in a chair. 

Push your knees out as you lower. Come back up to start position and repeat 12 times. 

Wide Squats 

Stand in same position as before. 

This time, take your legs out wider apart and turn your feet out at 45 degrees. Perform same movement as before, repeating 12 times. 

Do 4 sets of 12 reps of both squat techniques. 

3 Lunges 

Lunges are good exercises for cellulite reduction because they target the groin, quadriceps, and hamstrings. 

Hold a dumbbell in each hand, resting your arms by your sides. 

Now take a step forward with your left foot and dip down. Your right knee bends toward the ground and your body goes with it. 

Make sure the front knee doesn't go further forward then front ankle. 

Push up and come back to start position. Do 12 movements then repeat with other leg. 

Calf Raises 

Stand up straight with your feet flat on the floor. 

Raise up on your toes, tensing your calf muscles. Slowly lower back down. Repeat four sets of 12 repetitions. 


Lie on your side with hips straight, legs one on top of the other. 

Slowly raise the top leg up and slowly pulse the leg up when you reach the top. Relax and repeat with other leg. 


Lie on your side with hips straight and legs outstretched. Bend the knee of the top leg and place your foot in front of the lower leg. 

Slowly lift the lower leg off the floor. Repeat 3 sets of 12 repetitions. 

Tricep Dips 

Sitting on a sturdy chair, place your hands at the sides of your hips. 

Keeping your body straight, lower yourself off the chair. Use your arms to raise and lower your body up and down. 

Work up to 4 sets of 12 repetitions. 

Shoulder Raise 

Stand up straight with a dumbbell in each hand. Raise your arms up to shoulder height. 

Raising from the shoulders, straighten your arms to just before your elbows lock and bring the dumbbells together. 

Dumbbell Flies 

Stand up straight (or bend at waist with straight back like in photo), arms by your sides, elbows bend and holding a dumbbell in each hand. 

Lift from your shoulders and raise your arms so your upper arms are parallel with your shoulders. 

Repeat for 4 sets of 12 repetitions. 

Dumbbells are a great tool to use when performing exercises for cellulite reduction. 

There are many other resistance training exercises good for reducing cellulite. Don't be afraid to add them to your training. 

› Exercises for Cellulite

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