Getting Rid Of Cellulite On Thighs And Bum – You are here: Home / Fat Burning Exercises / How To Get Rid Of Cellulite From Butt (15 Must Have Workouts)
When was the last time you ran your finger over an orange peel and thought, “I wish I could look like my exfoliated skin”?
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So it’s not surprising that if you have cellulite – often described as an “orange-peel” or “cottage cheese” skin texture – it’s a feature of your life.
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The good news is you are not alone. Almost everyone has at least a little cellulite, and I have yet to meet anyone who loves it.
But first, let’s talk about exactly what cellulite is, so we can understand how to get rid of it.
Think of your fat cells as oozing mayo between two layers of bread: your muscles on the bottom and your skin on the top.
When your body starts storing fat, it doesn’t do so in smooth layers, but rather as clumps that push under the skin. This causes a blotchy or dull appearance on the outside.
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Sure, they can tighten the skin to reduce the appearance of cellulite in the short term, but we’re after a long-term solution.
Of course, factors like improving skin health and elasticity through hydration and a healthy diet can actually help reduce the appearance of dimples by helping to keep your skin tighter than your fat cells (1).
However, losing fat while building muscle will help get rid of cellulite. Because the development of cellulite is largely based on hormones and blood circulation, high levels of insulin and estrogen are associated with an increased risk of developing cellulite (2).
When you exercise and build muscle, you increase your sensitivity to insulin, which helps your body use calories more efficiently and store less fat. Plus, you improve circulation to help break down excess fluid in tissues that can cause blockages.
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Most of the exercises below are a good combination of the two, so you get a cellulite-busting routine in one workout.
Not to mention, some of these cycles are high-intensity interval training (HIIT) workouts, which alternate between high-intensity exercise and low-intensity rest periods.
This type of training has been shown to be the best way to burn fat faster (and more efficiently than spending hours on the treadmill) (3).
Now, before you start with any of these exercises, make sure you do a 5 to 10 minute dynamic warm up that includes light and body weight movements to help warm up your muscles.
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This workout uses a variety of Pilates moves like the bridge and Superman to fully engage and tone your glutes.
Since all the exercises use only your own body weight, it is ideal for beginners to get big and toned thighs in less than 20 minutes.
This exercise increases the intensity of squats and sumo squats by adding dumbbells, then placing them with glute bridges for an incredible burn.
Adding a glute and leg workout to the end of your regular workout is a great way to get in lower body training if you’re short on time. This finisher uses only the bench and exercises like Bulgarian split squats and hip hinges to give you perfect fullness and thigh burn.
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This lower-body circuit not only helps sculpt and lift your hips with glute-stimulating exercises like single-leg hip thrusts, it also gets your heart rate up to burn more fat.
This type of exercise is important because it ensures that you are using your glutes in your lower body workout instead of just your thighs. When we sit regularly, the glutes become inactive due to use, so it takes targeted exercise to fully activate them.
Plus, your balance will also be challenged with some of these moves, which will help strengthen your stabilizing muscles.
A small band might not look too tight on its own, but wrap it around your thigh and you’re ready for some gum-and-thigh burn.
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These exercises include belted squats and hip thrusts that force the glutes to work to their full capacity, leaving you with a round, firm butt.
It uses simple movements like squats and bridges with excellent instructions for proper form while raising your heart rate with short rest intervals.
While this video doesn’t explain every workout, Abby provides information on cellulite and 8 great moves to sculpt slim legs and a firm butt. You can add these 8 moves to your lower body routine, or even plan them as a finishing exercise.
For example, using half of the exercises involved, you can put together an active routine by doing 2 to 3 rounds:
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This “workout” is another video like the one above that gives you a list of the best exercises to target your glutes as much as possible without building your thighs.
This is a great resource for those of you who are worried about getting big thighs from lifting heavy weights, but want to increase your glutes.
The routine, created by champion bikini contestant Ashley Kaltwasser, includes exercises like heart-pounding lunges and belted fire hoses to burn excess fat and activate the glutes.
In this running cycle, you’ll do max (and by max, I mean 200) repetitions of glute exercises and ab exercises. Be prepared to burn.
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Here’s another two-way workout that will make you wonder how such a small workout can produce such a big burn.
It has a unique structure where you alternate each leg 5 times for 5 minutes of an exercise, then move to the next one and do the same for another 5 minutes.
Pro bikini competitor Amanda Latona offers a challenging workout that will banish dimples from your thighs in no time.
Challenging supersets using dumbbells also get your heart rate up, so you get a great two-in-one combination of glute sculpting and fat burning in your circuit.
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International fitness model Ashley Horner takes you through several powerful supersets that will blast cellulite from your lower body while sculpting toned legs.
Seesaw lungs sound exciting, right? Keep that mindset when your legs start to feel like they’re burning. This workout combines movements like this with great glute stimulators like the hip thrust.
A short rest period between workouts makes it a high-interval workout that will help burn excess fat.
This workout is the HIIT version and a lower body circuit that will explode every last dimple on those thighs if done regularly.
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A combination of glute-opening bands, HIIT cardio, and plyometric and weight-bearing movements will have you feeling white-hot while breaking a big sweat.
If you want to maximize your results, add a day of intense interval training to boost your fat burn.
You can use HIIT-based workouts like the metacardio lower body workouts listed above, or do HIIT intervals on the treadmill, rowing machine or even while cycling. However, make sure you limit your HIIT to a maximum of two times a week, as it is very hard on the body.
Another way to incorporate these exercises into your routine is to use them as “finishers” in your regular workouts.
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Finishers are shorter than full workouts, and usually consist of 2 to 3 sets of one of the most effective lower body exercises. See some finishing touches above for examples.
In addition to exercise, there are several other techniques you can try that can help eliminate or at least reduce the appearance of cellulite.
Foam rolling is not only great for improving cellulite by increasing blood circulation, but it’s also a great way to relieve any soreness you may feel after the exercises listed here (4).
Try foam rolling at least a few times a week to help loosen knots in your muscles and other fibrous tissue that can block blood flow to your lower body. This post will give you a good wrap up step.
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Incorporating dry brushing into your skin care routine is an inexpensive and effective way to help increase circulation (which we know helps with cellulite) and help improve skin texture and tone.
Set aside for about 10 minutes to use a dry brush on the problem area (keep brushing toward your heart) in long strokes.
Limiting processed carbohydrates, which are quickly converted to sugar in the body, will go a long way in preventing excess fat storage.
So what should your diet look like? As a rule, the fuller and more natural the better. Think healthy fats like organic, free-range meats, wild-caught fish, almonds, olive and coconut oils, and plenty of green leafy vegetables like avocado, broccoli, squash, spinach and kale, and other starches like sweet potatoes and tubers.
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Staying hydrated is also important to help reduce the appearance of skin dimpling. In fact, the more hydrated you are, the plumper your skin will look. Stick with plain water and tea, adding any of these ingredients to taste if you like.
Not to mention, you’ll build a strong and toned lower body and bum that will help you burn fat.
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