7 Exercises to Reduce Cellulite On Your Butt & Thighs

The first time you see cellulite on your butt or thighs is akin to seeing that first gray hair: it catches you off guard.

You don’t have to be overweight or a certain age to get cellulite; in fact, it’s something 93% of women have. While you may not be able to completely rid yourself of cellulite, there are some things you can do to get reduce cellulite. (Spoiler alert: strength training is the cheapest cellulite treatment out there!)

So before you have a panic attack, sit back, breathe deep, and get ready to learn the seven best exercises to reduce cellulite on your butt and thighs plus a few facts about cellulite.

These seven strength training exercises focus on the most cellulite-prone areas of your lower body, including your butt and thighs.

When you build nice, firm muscle underneath your skin, it will fill the space with a solid structure and create a smoother surface. The webbing of muscle fibers tightens up and they won’t allow the fat to push through. Plus, the more muscle means the more fat burn, and more fat burn means less fat to produce cellulite!

Go through this workout to reduce cellulite 2-3 times per week for the best results.

• You will need a long resistance band for two of the exercises.
• Perform each move 8-12 times then move to the next one.

Go through the sequence two times for best results

1. Plié Squat

Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt.

Stand with feet slightly wider than shoulder-distance apart and toes turned out. Bend knees, lowering torso and keeping your back straight and abs tight. Tuck your tailbone.

Squeeze your glutes and come to the standing position.

Reps: 8-12Sets: 2

2. Pistol Squat

Pistol squats are an effective lower body exercise that strengthens your glutes, quads, and core while training your body for better balance and ankle stability.

Stand with feet hip-distance apart and extend one leg long in front of the body.

Bring hands to hips or the front of your body for balance. Sit back into a squat with the weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for the desired number of reps and switch sides.

Reps: 8-12Sets: 2

3. Side Lunge

Side lunges strengthen the quadriceps, glutes, and hamstrings while targeting both the inner and outer thighs.

Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.

Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.

Reps: 8-12Sets: 2

4. Elevated Lunge

Elevated lunges are a version of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves.

Begin by standing a few feet in front of a step and reach your left foot back so toes are on the bench and heels lifted.

Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.

Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for the desired number of reps and switch sides.

Reps: 8-12Sets: 2

5. Resistance Band Alternating Glute Squeeze

Resistance band glute squeezes use the band to target the outer thighs and the glutes, helping to tone and shape your lower body.

Hold handles next to hips with elbows bent and place both feet on the band, hip-width apart.

Lift right foot and press the band back at an angle squeezing your glute. Keep the leg straight. Release and switch sides.

Reps: 8-12Sets: 2

6. Resistance Band Butt Blaster

The resistance band butt blaster uses the resistance of the band’s pressure to strengthen the glute muscles.