How To Get Rid Of Cellulite: 5 Beginners Exercises

If you are reading this article then there is a high chance that you have cellulite and you want to get rid of it right now. But there’s no need to worry. Every 9 out of 10 people have cellulite at some part of their body.

More than 90% of women have cellulite.

It’s not true that only overweight women have cellulite, it can occur to every body type be it slim or fat.

At first, let us understand what is cellulite and why it occurs.

Table of contents

  1. What is cellulite
  2. What causes cellulite
  3. 5 Beginners exercise to get rid of cellulite
  4. Detox & Healthy Diet

What is cellulite

Cellulite is the dimpling of the skin that commonly occurs on thighs and buttocks. It mainly occurs due to the deposition of fat that pushes up through the connective tissue beneath the skin.

Cellulite tends to occur more in women than men because women have more fatty tissue that does not have the criss-cross structured coverage of tissue resulting in exposure of the fat cells. It is totally harmless so there’s nothing to be afraid of but you might not be comfortable with its appearance.

What causes cellulite

There are several factors that result in cellulite. Many studies have been done on it and researchers have found that people who consume more fat, salt and carbs are more likely to have cellulite on their body.

Factors that can cause cellulites

  • Sudden weight gain
  • Hormone imbalance
  • Age
  • Loss of collagen
  • Genetics
  • High carb diet
  • Pregnancy
  • Smoking
  • Lack of physical activity

Now let’s look at the exercises which can help get rid of cellulite quickly

5 Beginners exercises that everyone can do to get rid of cellulites

What exercise does is, it help to tighten the skin tissues and makes your muscle stronger which can significantly reduce the appearance of cellulite. Each exercise will work in that part of your body which has cellulite like your thighs, butt and hips.

Each exercise is very effective and doing them regularly at least 3 times a week will get you a toned and cellulite free body.

Now, let’s look at the exercises

1. Squat

Squat is a beginner exercise that does not require any types of equipment and can be done anywhere.

How to do a squat

To do a perfect squat first, stand up straight and bend your knees. Push your glutes backwards till your knee is parallel to the ground.

Then slowly come back to the original position. Always keep your back straight while doing squats. Squats work every part of your leg especially glutes and thigh muscles. It burns fat faster and reduces the appearance of cellulite.

Start by performing 3 sets with 12 reps each. Do it least 3 times a week and increase the repetition as you progress.

2. Step-up

This exercise requires a bench or something to step up and a pair of dumbbells. It works your quadriceps, glutes and hamstrings.

How to do step-up

Hold a pair of dumbells by your side and place one of your foot on the bench at an angle of 90 degrees. Your chest should be up, then push your body up until its fully straight.

Make sure your back is straight, then come back to the original position and perform again with the other leg.

Perform 3 sets with 20 reps each. Increase the weight of the dumbbell to make it harder as you progress.

3. Side Lunge

Side lunge is a great exercise to tone your lower body including hamstring, glutes, inner thighs and outer thighs. Instead of moving forward you need to move sideways.

How to do side lunge

Keep your feet shoulder-width apart with your toes pointing forward. Stretch right leg to the right side and lunge towards the floor. Bend the knee until it makes a 90-degree angle with the floor.

Push the heel of your right leg to get back to the original position and again stretch to the other side.

Perform 3 sets with 15 reps each and increase it as you progress.

4. Split squat

Split squat work your same muscle group as the normal squat, but it adds more tension on the muscles.

How to do split squats

Start from a standing position and stretch your right leg forward, the heel of the left leg should be raised. Stretch until your right knee make a 90-degree angle with the floor and your left knee (back knee) is about to touch the floor.

Switch to the other leg and repeat the process.

Perform 3 sets with 12- 15 reps each. You can also hold dumbbells to increase the intensity.

5. Glute bridge

This exercise works your three gluteal muscles i.e. Maximus, medius and minimus. Glute bridge will strengthen your glutes and reduce the appearance of cellulite.

How to do glute bridge

Lie on the floor facing up, then bend your knees and keep your feet flat on the floor. Squeeze your glutes and lift your hips up until your knees, hips and shoulders form a straight line. Hold the position and slowly come back down.

Make sure that you are pushing from the hips, not your heel.

Perform 2 sets with 15 reps each and increase as you progress.

Along with the above exercises, there are some more things which you need to take care of to reduce cellulite.


Toxins can build up in your body which can affect the dermis and causes cellulite. It’s important to detox your body and remove all the toxins. There are lots of detox drinks that you can try. Drink plenty of water every day.

Healthy Diet

Add plenty of vitamin, minerals and antioxidant-rich food in your diet. Antioxidants defend your skin cells against free radicals which cause damage to your skin resulting in cellulite formation. Some foods that are high in antioxidants are:

  • Dark chocolate (Yummy!)
  • Berries like strawberries, blueberries, raspberries, cranberries etc
  • Kale
  • Beans
  • Spinach
  • Herbs like clove, turmeric, parsley, ginger, oregano

Include healthy fats in your diet as it helps with blood circulation and provides nutrients to skin cells. Healthy fats can be found in avocados, fish, flaxseed, nuts, cheese etc.

The bottom line

Perform the above-mentioned exercises regularly along with a properly balanced diet to reduce cellulite. Exercise will help to strengthen your leg muscles and improve blood circulation which can help reduce the appearance of cellulite. Always maintain a healthy diet as it will not only help you to reduce cellulite but will also keep your body healthy and active.


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