Exercises for Cellulite

Last Updated on May 4, 2026

Today I’m sharing the best exercises for cellulite that I’ve used over the course of my 20-year career.

Over the course of my 20-year career, I would say 99.9% of my clients have felt self-conscious about their cellulite. Whether you have it on your butt, your inner thighs, or your outer thighs, which is where it most commonly shows up, this workout is for you.

Even if you have cellulite on your arms or stomach, you can still use this workout to help burn fat, build muscle, maximize your metabolism, and improve circulation, all of which can help reduce the appearance of cellulite.

 

 

Important Disclaimer About These Exercises for Cellulite

 

You cannot spot treat cellulite.

These exercises for cellulite are a powerful piece of the puzzle, but they are not the entire solution.

If your nutrition is poor, if your lifestyle is sedentary, if your lymphatic system is stagnant, or if toxicity and inflammation are high, exercise alone will not dramatically improve cellulite.

Reducing cellulite requires:

• Strength training
• Improved circulation
• Metabolic support
• Proper nutrition
• Reduced inflammation

Think of this workout as a foundational strategy that works best when paired with proper metabolic nutrition and overall healthy living.

 

 

Why These Exercises for Cellulite Work

 

The best exercises for cellulite work for three main reasons.

1. They Improve Circulation

Cellulite is often associated with poor circulation and fluid retention. These movements increase blood flow to the glutes and thighs, helping deliver oxygen and nutrients while supporting lymphatic drainage.

2. They Target the Muscles Where Cellulite Is Most Common

Cellulite most commonly appears on the butt, inner thighs, and outer thighs. These exercises directly strengthen and tone the glute muscles, adductors, abductors, and hamstrings, helping create a firmer, smoother appearance.

3. They Increase Muscle Mass and Metabolic Rate

Strength training increases lean muscle tissue. More muscle improves metabolic function, supports fat burning, and helps tighten the skin’s appearance over time.

When paired with proper nutrition and metabolic support, these exercises for cellulite can significantly improve tone and texture.

 

The Best Exercises for Cellulite

 

STANDING FIREHYDRANTS

Start standing. Place a dumbbell behind one knee and lift your foot at a 90 degree angle to hold the weight with you knee facing the floor.  This is your start position.  Keeping your hips straight forward and core in tight, raise the knee with the weight up and out to the side. (Like a dog would if they were about to pee on a firehydrant).  Lift up and out as far as you can while keeping everything else still.  Then lower your knee back down to the start position to complete one rep.  Complete the same number of reps with your other leg to complete one set.

PLIE SQUAT

Stand with feet slightly wider than shoulder-width apart with toes turned out.  Hold a dumbbell down in front of you.  This is your start position.  Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels.  Squeeze your glutes and push back up to the start position to complete one rep.

 

SQUAT SIDE LEG LIFT

Stand up straight with your feet shoulder width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg as far up to the side as you can, keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.

 

SIDE LUNGE

Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells.  This is your start position.  Lower your butt back and down to the side and lunge to the side towards the floor.  Don’t extend your knee past your toes.  Then push back up to the start position to complete one rep.  Complete the prescribed number of reps with your other leg to complete one set.

 

BRIDGE

Lie on your back with your feet planted flat on the floor shoulder width apart.  Rest dumbbells (or barbell) across your hips.  This is your start position.  Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line.  Lower back down to the start position to complete one rep.

 

CURTSEY LUNGE

Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position.  Cross one leg back behind you as you lower down into a curtsey.  Push up to the start position then repeat the curtsey on the opposite side.  Do the same number of reps with both legs to complete one set.

 

How to Structure This Cellulite Workout

 

If you want to use all of these exercises for a complete cellulite workout, perform three sets of 15 reps for each movement.

Complete all six exercises for one full round. That equals one set. Then complete three full rounds total.

You can optionally begin with 5 to 10 minutes of light cardio and finish with gentle stretching. I recommend incorporating leg stretches to improve flexibility and recovery.

 

Nutrition Matters More Than You Think for Cellulite

 

As always, abs are made in the kitchen.

For the best results, it is essential that you are eating the right nutrients to support your metabolism. The problem is that there are different metabolic types.

If you are not eating according to your unique metabolic needs, you may continue to struggle with inflammation, cravings, fat storage, and stagnant results that make cellulite worse.

Take the Metabolic Type Quiz to discover your metabolic type and learn how specific foods affect your body.

 

Final Thoughts on Exercises for Cellulite

 

The best exercises for cellulite are those that build muscle, improve circulation, and support metabolic function.

Consistency is key. Pair this workout with proper nutrition, daily movement, hydration, and metabolic support for the best results.

You do not need perfection. You need consistency and strategy.

Dr. Christina Carlyle

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If You Like These Exercises for Cellulite, You’ll Also Like

 

• How to Get Rid of Cellulite
• Fat Burning Butt Workout to Get Rid of Cellulite
• Cellulite Exercises for Legs
• Exercises for Thigh Cellulite That Actually Work