Are you dreaming of visible, sculpted core muscles? To get there, you should introduce a properly developed ABS workout into your training routine – we've known for quite a while now that ordinary crunches
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Published: 3/12/2025💡 Tips|🏋 Fitness|🤸 Training plans
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Best exercises for cellulite reduction. Reduce 'orange peel skin'
It appears on the thighs, buttocks and abdomen, and very often gives rise to our insecurities. Cellulite is a common issue. Fortunately, there are tried-and-true ways to reduce it. Which exercises for cellulite will be the most effective? We're here to answer your questions.
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Strength exercises, such as squats and lunges, strengthen the thighs and buttocks, reducing cellulite.
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Cardio, such as running or cycling, improves circulation and fat burning.
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Interval training speeds up metabolism and promotes adipose tissue reduction.
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Regular workouts and appropriate diet matter too.
Short summary:
Cellulite: what is it, and what causes it?
Cellulite, often referred to as 'orange peel skin', manifests as a characteristic lumpy skin texture that appears most often on the thighs and buttocks. This problem primarily affects women, but many men also struggle with it. The causes of cellulite can range from poor eating habits to hormonal disorders. However, the formation of 'orange peel skin' is always due to the accumulation of water (water cellulite) or fat (soft cellulite) under the skin.
How to get rid of cellulite? Exercise is key
Although hormonal problems or genetics are often the root cause of cellulite, a sedentary lifestyle and insufficient physical activity are factors that increase the risk of developing 'orange peel skin'. If you're wondering how to get rid of it, properly selected exercises for cellulite reduction are fundamental. Activity should go hand in hand with a healthy, balanced diet and a healthy lifestyle.
Which exercises for cellulite reduction to choose?
Regular physical activity improves blood and lymphatic flow, preventing fat accumulation and the formation of cellulite. If you want to get rid of stubborn 'orange peel skin', just start moving. Running, cycling or taking long walks — any amount and form of exercise will help you keep extra weight at bay along with the characteristic lumps and dimples on your skin. Effective exercises for cellulite on the legs or buttocks will also help. Which exercises specifically?
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Squats — the most effective exercise for cellulite reduction on thighs
Squats are the simplest, yet most effective exercise for cellulite on the legs. You can do them anywhere. All you need to do is assume the correct starting position, standing with your feet slightly apart and your back straight. Then do a squat, moving your pelvis backwards.
You can do squats for cellulite reduction without any additional equipment, but also with resistance bands or dumbbells. Jump squats or jumping jack squats also work well, as they boost fat burning.
Lunges — a good exercise for cellulite on the legs
Lunges are a great exercise to target cellulite on the legs. Stand with your feet about hip-width apart. Take a large step forward and then lower the hip of the front leg so that it forms a 90-degree angle between the knee and thigh. You can do this exercise with your own body weight or use dumbbells.
Glute bridge — exercise for thigh and buttock cellulite
A frequently recommended exercise for thigh and buttock cellulite is also the glute bridge or hip bridge. How to do it? Lie on a mat on your back and bend your legs ever so slightly. Then lift your pelvis upwards, keeping your shoulders on the ground. Brace your abdominal muscles and glutes. Bring the pelvis down. Perform 3 sets, 10–12 repetitions in each.
Cardio exercises for cellulite
Exercises that elevate the heart rate and accelerate fat burning are an important part of a workout aimed at cellulite reduction. You can choose running, riding a stationary bike, or incorporating more dynamic exercises into your training plan. Running in place or burpees are great options. These exercises burn plenty of calories, reduce body fat, and therefore help tone the body and eliminate cellulite.
What results do we get with exercises for cellulite reduction? Effects
Regular exercise for cellulite reduction improves blood circulation and helps burn fat. You will notice visible results after just a few weeks of regular physical activity. The dimensions of the thighs and hips will be reduced, and the skin will become firmer, smoother, and tighter. However, to successfully fight the stubborn 'orange peel skin', training must go hand in hand with a healthy, balanced diet. What else can help?
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Avoiding salt in food — salt can retain water in the body, contributing to water cellulite.
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Skin-firming lotions — based on caffeine or ginger extracts that stimulate blood flow and fat burning.
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Body rolling-out and anti-cellulite massages — boost blood and lymphatic flow and additionally tone the skin.
Although cellulite is not something we should be ashamed of, a healthy diet and daily exercise can help reduce it to a minimum. Make sure you exercise regularly and do tried-and-true exercises for cellulite reduction, and the results will positively surprise you!
€14.90
€49.90
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