Get Rid of Cellulite: 9 Best Exercises for Thighs, Legs, and Bum

Cellulite is a common problem that affects many women. This unsightly condition makes skin appear dimpled and uneven, and it’s often found on the thighs, legs, and bum. While cellulite is not harmful, it can be frustrating to deal with and may make you feel self-conscious.

Fortunately, there are ways to reduce the appearance of cellulite. Exercise can help tone and firm the muscles beneath the skin, which can reduce the appearance of cellulite. In this article, we’ll explore some of the best exercises for getting rid of cellulite on the thighs, legs, and bum.

1. Squats

• Squats are a great way to work the muscles in your thighs and bum, which can help reduce the appearance of cellulite.
• To do a squat, stand with your feet shoulder-width apart. Lower your body down as if you’re sitting in a chair, keeping your back straight and your knees over your ankles.
• Push up through your heels to return to the starting position.
• Complete three sets of 10-12 reps.

2. Lunges

• Lunges are another great exercise for toning the muscles in your thighs and bum.
• To do a lunge, step forward with one foot and lower your body down until your front knee is at a 90-degree angle. Your back knee should hover just above the ground.
• Push through your front heel to return to the starting position.
• Complete three sets of 10-12 reps on each leg.

3. Deadlifts

• Deadlifts are a compound exercise that work the muscles in your back, bum, and thighs.
• To do a deadlift, stand with your feet hip-width apart and hold a barbell or dumbbells in front of your body with your palms facing down.
• Slowly lower the weight down by hinging at the hips, keeping your back straight and your core engaged. Pause when the weight reaches mid-shin level.
• Stand up by pushing through your heels and squeezing your glutes at the top of the movement.
• Complete three sets of 8-10 reps.

4. Step-Ups

• Step-ups are a great way to work your thighs and bum, and they also get your heart rate up for a cardio workout.
• To do a step-up, stand in front of a bench or step. Step up onto the bench with one foot, then step back down to the starting position.
• Complete three sets of 10-12 reps on each leg.

5. Glute Bridges

• Glute bridges are a great way to work your glutes and hamstrings, which can help reduce the appearance of cellulite.
• To do a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Push through your heels to lift your hips up towards the ceiling, keeping your core engaged.
• Lower your hips back down to the starting position.
• Complete three sets of 12-15 reps.

6. Calf Raises

• Calf raises are a simple but effective way to tone your calf muscles, which can help improve the overall appearance of your legs.
• To do a calf raise, stand with your feet hip-width apart and lift up onto the balls of your feet, squeezing your calves at the top of the movement.
• Lower back down to the starting position.
• Complete three sets of 15-20 reps.

7. Side Leg Raises

• Side leg raises work the muscles in your outer thighs, which can help reduce the appearance of cellulite.
• To do a side leg raise, lie on your side with your legs straight. Lift your top leg up towards the ceiling, then lower it back down.
• Complete three sets of 10-12 reps on each leg.

8. Clamshells

• Clamshells are another exercise that work the muscles in your outer thighs, helping to reduce the appearance of cellulite.
• To do a clamshell, lie on your side with your knees bent and your feet together. Lift your top knee up as high as you can, keeping your feet together.
• Lower your knee back down to the starting position.
• Complete three sets of 10-12 reps on each leg.

9. Bicycle Crunches

• Bicycle crunches work your abs, obliques, and thighs, making them a great all-around exercise for toning your lower body.
• To do a bicycle crunch, lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and twist your torso to bring one elbow towards the opposite knee.
• Extend your other leg straight out as you twist.
• Switch sides, bringing your other elbow towards your opposite knee as you extend your other leg.
• Complete three sets of 15-20 reps.

Conclusion

Reducing the appearance of cellulite takes time and effort, but sticking to a regular exercise routine can make a big difference. Try incorporating these nine exercises into your workouts to help tone and firm your thighs, legs, and bum.

Exercise	Muscles Worked
Squats	Quads, hamstrings, glutes
Lunges	Quads, hamstrings, glutes
Deadlifts	Lower back, glutes, hamstrings, quads
Step-Ups	Quads, hamstrings, glutes
Glute Bridges	Glutes, hamstrings, lower back
Calf Raises	Calves
Side Leg Raises	Outer thighs
Clamshells	Outer thighs
Bicycle Crunches	Abs, obliques, thighs

FAQ

What causes cellulite?

Cellulite is caused by fat deposits pushing through the connective tissue beneath the skin. It’s more common in women than men, and it can be influenced by genetics, hormones, lifestyle factors, and other factors.

Can exercise get rid of cellulite?

Exercise can help reduce the appearance of cellulite by toning and firming the muscles beneath the skin. It can also help reduce overall body fat, which can make cellulite less noticeable.

What other lifestyle changes can help reduce cellulite?

In addition to exercise, eating a healthy diet and staying hydrated can help reduce the appearance of cellulite. Maintaining a healthy weight and avoiding smoking and excessive alcohol consumption can also help.

Are there any creams or treatments that can get rid of cellulite?

There are many creams and treatments that claim to get rid of cellulite, but there is little scientific evidence to support their effectiveness. Some treatments, such as laser therapy and radiofrequency therapy, may help improve the appearance of cellulite, but they can be expensive and the results may not be permanent.

Is cellulite harmful?

No, cellulite is not harmful and it does not indicate any underlying health problems. However, it can be frustrating to deal with and may affect a person’s self-esteem.

Can men get cellulite?

While cellulite is more common in women, men can also develop cellulite. However, it is less common in men because they tend to store fat differently than women.

Kesimpulan

Mengurangi tampilan selulit memerlukan waktu dan usaha, tetapi tetap menjaga rutinitas olahraga yang teratur dapat membuat perbedaan besar. Coba masukkan sembilan latihan ini ke dalam rutinitas olahraga Anda untuk membantu mengencangkan dan memperkuat paha, kaki, dan bokong Anda.