5 Exercises to Bust the Cellulite in Your Butt and Thighs

5 Exercises to Bust the Cellulite in Your Butt and Thighs
Carlos Fabián Avila

Reviewed and approved by Doctor Carlos Fabián Avila.

Last update: 11 June, 2022

Women all over the world have cellulite in their legs and behind. These little lumps of fat just under the skin’s surface can appear as a result of being overweight, fluid retention or toxin build-up.

While they’re quite common and aren’t serious, they can signal hormonal imbalances, complications in the lymphatic system or metabolic disorders.

However, there are dozens of treatments out there to make cellulite less noticeable. There are topical products, but also healthy habits you can add to your routine as well. Below, we’d like to tell you about 5 interesting exercises that can help fight cellulite in your butt and thighs.

1. High back kick
high back kick versus cellulite

You’ll minimize cellulite in your butt and thigh areas with this strengthening and toning exercise. It’s great for improving blood circulation to the lower part of your body, plus it helps relax your lower back as well.

How can you do it?

  • Facing down on a mat, support yourself on your forearms and knees (on all fours).
  • Make sure that your elbows are directly below your shoulders and that your back is straight.
  • Then, lift one of your legs towards the ceiling, slightly bending your knee.
  • Lower your leg and lift it again.
  • Do 15 reps with each leg.
  • Complete 3 sets of the exercise.

Check out: The Best Yoga Poses for Back Pain

2. Abductor kicks

This exercise will put your balance and physical strength to the test. In addition, it’ll tone your leg and glutes, minimizing any appearance of saggy or dimpled skin.

How can you do it?

  • Lay down on a mat or rug and roll on your right side, stretching out your legs one on top of the other.
  • Support your neck with your right hand and use your other hand to keep your balance by anchoring yourself on the floor.
  • Next, slowly lift your left leg as high as you can.
  • Return to the starting position and without touching the supporting leg, do 15 or 20 reps.
  • Once you’re finished, switch sides and do the same number of reps.
  • Do 2 or 3 sets.

3. Bridge


The bridge is a strengthening exercise that works the abductors and butt. It’s great for firming up your muscles as well as reducing cellulite in your butt and thighs.

How can you do it?

  • Lay down on your back on your mat with your knees bent. Put your feet on the floor and keep your hands at your sides.
  • Then, tighten your butt as much as you can, holding in your abs and lifting your pelvis towards the ceiling.
  • Hold the position for 3 seconds and lower yourself back to the floor.
  • Do 3 sets of 15 reps.

4. Lunges

Lunges are a great way to strengthen the muscles in the lower part of your body, including your butt and thighs. They improve your balance, relax your lower back and also significantly reduce the appearance of cellulite.

How can you do it?

  • Stand tall, looking forward with one leg forward and the other behind.
  • Shift your weight to your back leg and, then bend the leg you have in front until it makes a 90° angle.
  • Makes sure that your knee doesn’t go over the tip of your toes. Meanwhile, the knee of your back leg should almost be touching the floor.
  • Keep your chest straight, tighten your core and hold the position for 3 seconds before going back to the starting position.
  • Do 3 sets of 15 reps on each side.

We recommend that you read: Don’t Have Time for the Gym? Get In Shape at Home with These Exercises

5. Squats


The oh-so-popular squats are a must for any routine focusing on the legs and butt. Squats don’t just strengthen muscles, but they also help burn fat, reducing the dimpling that results from cellulite.

How can you do it?

  • Stand tall with your feet a shoulder-width apart and bend your knees slightly.
  • Lower your butt as if you were going to sit down. Make sure that your knees don’t go over the tips of your toes.
  • Try to keep your thighs parallel to the ground; hold the position for 3 seconds and go back up.
  • Do 3 sets of 15 reps.
  • If you want to increase the intensity, use dumbbells or barbells with the squats.

Are you trying to get rid of your cellulite in your butt and thighs? If you want to get visible results in no time, try the exercises above!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.