Health Conditions Discover Plan Connect. How to Get Rid of Cellulite on Thighs. Medically reviewed by Danielle Hildreth, RN, CPT — By Kristeen Cherney — Updated on March 22, The what The why Severity Home remedies Exercises Medications Takeaway. What is cellulite? Why does cellulite develop on the thighs?

Grades of cellulite. Home remedies for cellulite on thighs. Exercises for cellulite on thighs. Medications and creams. Lifestyle changes are your best bet. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Mar 22, Written By Kristeen Cherney, PhD. Dec 22, Medically Reviewed By Danielle Hildreth, RN, CPT. Share this article. More in Your Look, Your Way Dermabrasion.

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Cellulite Cellulite is an incredibly common condition in women. READ MORE. How to Get Rid of Wrinkles. Everything You Need to Know About Laser Skin Resurfacing. Keeping your back straight, bend from the knees and hips as though you are sitting down.

Don't let your knees move forward over your toes. Stop just shy of touching the chair, then stand back up. Follow with a lying hamstring stretch: Lying faceup, with legs extended, use a towel or rope to pull each leg in toward your chest. Don't lock your knee.

Squats hurt your knees? Here's what else you can do. Standing with your feet together, hold dumbbells down at your sides with palms facing in. Take one big step forward with your right leg.

Plant your right foot, then slowly lower your left knee toward the floor. Your right knee should be at a degree angle, and your back straight. Press into your right foot, and push yourself back to the starting position. Repeat with your left leg. Follow with a standing quadriceps stretch: Standing straight, gently pull your right foot toward your butt.

Repeat with the left leg. Advanced Step-Up. Using an aerobic step or regular step and holding dumbbells, start with both feet on the step. Keeping your left foot planted on the step, step off the back with your right foot. Before touching the floor, press up with your left leg to bring the right one up again.

Repeat for one set, then switch legs. Follow with a lying glute stretch: Lying faceup with legs extended, alternately pull each knee grasping behind the thigh toward your chest.

MORE: How To Turn Off Your Weight Gain Hormones. Scissors Press. Tie an exercise band loosely just above your knees. Lie on your back with your arms down at your sides, and extend both legs straight up directly above your hips; your feet should be spread wide enough that the band is taut.

Slowly open your legs as far as you can. Pause when the tension becomes too great to pull any farther, then slowly close back to the starting position.

Follow with a lying figure-four stretch. Lying faceup, cross your right ankle over your left knee, and pull your left leg from behind the thigh toward your chest. Switch legs.

Inner Thigh Squeeze. Lie faceup with your arms at your sides. Bend your knees slightly, and raise your legs so they form a degree angle with your body. If this is too difficult, bend your knees more and lift your legs only as high as is comfortable. Grace on March 6, at AM Reply. I didn't expect much, however after four kids and endless weight losses and gains, I've plenty of cellulite and loose skin around my stomach, so i was willing to strive whatever.

With dermalmd cellulite serum I began noticing a difference almost immediately! My pores and skin is firming and tightening. Mistey Moore on July 13, at AM Reply. YAll need to go look up Ashley Blacks cellulite myths!! The fascia blaster is a huge help with cellulite.

Monica on January 20, at PM Reply. can cellulates be invisible after the exercises though one now have 5 years with deep cellulates on the butt.

Chris Freytag on January 22, at AM Reply. Hi Monica - cellulite is tough Strength training and exercise will definitely help but if it still isn't going away, some topical creams and serums can make a difference.

Leslie Scott Cliff on December 16, at PM Reply. I used dermalmd cellulite serum with a cellulite massager and saw a reduction in cellulite. However, I also had changed my diet and started working out more simultaneously when I using this serum.

I did enjoy the cool feeling of the serum and it helped to use on sore muscles as well. I would highly recommend dermalmd. Joan on June 1, at PM Reply. Any exercise in particular to help tone muscle right above my kneecap and below my quad?

Cellulite or sagging skin is starting to show there. rufit2 comcast. net on June 1, at AM Reply. I am in the medical profession. I have seen obese people with the smoothest skin, no cellulite!

It is definitely hereditary. Elena Angelova on October 24, at PM Reply. For cellulite reduction try to use Dermalmd cellulite cream it's really great product. I tried it and it was very effective the product didn't smell at all like some others have a really bad odor that I don't like. But It really helped stain away the cellulite from my ass and my inner thighs that was showing the most.

highly recommend. Meital James on June 2, at AM Reply. Did you know that adding red light therapy to your anti-cellulite gel is proven to enhance your treatment? Claudia Kern on August 26, at AM Reply. I have pain in wrists and am not able to do tricep dips or put any weight on wrists.

Can you provide exercises for triceps. I do skull crushers, and push ups on my fists and sometimes use dumbbells, and triceps kickbacks. Melissa Weber on September 26, at AM Reply. I am a physical therapist and I have women clients with injuries from using very heavy weights.

Do not follow the guidelines you often see on the internet. If you are slender with long limbs avoid heavy weights - your wrists arent "bad" they are trying to tell you its too much and you are causing a strain.

You must engage the scapulae with any arm exercise and probably should use 5 or less if you are having pain. Ginger on June 1, at AM Reply. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.

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It is mandatory to procure user consent prior to running these cookies on your website. Go through this workout to reduce cellulite times per week for best results. WANT TO SAVE THIS ARTICLE? We won't send you spam.

Be creative with the space and equipment you have in your house! Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt.

How to perform plié squats :. 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.

How to perform pistol squats :. Side lunges strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs. How to perform side lunges :. Elevated lunges are a version of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves.

How to perform elevated lunges :. The Deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders, and core! How to perform deadlifts :. The glute kicker is an exercise that will strengthen and tone your glutes, build stability in your core, and help you tone your booty for a more firm backside!

How to perform glute kickers :. Single leg hamstring bridges are a great exercise that strengthens the hamstrings, glutes, core, and lower back. How to perform single leg hamstring bridge :. Now that you know effective exercises for cellulite reduction check out a few common questions and facts about this prevalent type of fat:.

In short, cellulite is a type of fat. However, its unique, dimply appearance is because this particular subcutaneous fat is stuck between the muscle and the fibrous cords connecting the skin to the muscle.

The more fat cells accumulate, the more they push against the skin and cause those cords to pull down. And the looser the muscle fibers are in any part of your body, the easier it is for the fat to push through like little pillows.

While the exact cause of cellulite is unknown, several factors can contribute to the appearance of cellulite: age, hormones, genetics, dietary habits, and lifestyle.

Strength training is the best way to reduce the appearance of cellulite. However, there are other things you should consider when trying to reduce cellulite. Cardio Incorporating cardiovascular exercise is very important to your overall health. Eating healthy is critical to losing fat. Focus on lean proteins, fruits, and vegetables and reduce your intake of refined carbs and processed foods.

Yes, cellulite tends to be passed on through families. But as you saw at the beginning of this article, there are specific strength training exercises that can help reduce the appearance of cellulite on your lower body.

Thin people have it. Even models have it. They have professional air-brushing and spray-tanning! However, if you do happen to be overweight, losing weight can reduce cellulite.

Losing weight will shrink your fat cells and reduce your body fat. So shed any extra weight that may be exacerbating your cellulite, but then focus on practical solutions like the strength training exercises in this article that will firm you up head-to-toe.

Incorporating cardiovascular exercise is very important to your overall health. Focus on lean proteins, fruits, vegetables and reduce your intake of refined carbs and processed foods.

After puberty, pretty much anyone can get cellulite, regardless of weight. Young girls can have it, but it becomes more visible in older women simply because their skin is thinner. In addition, women and men alike tend to gain fat and lose muscle with age, both of which contribute to having cellulite.

These areas carry the most fat, so they naturally have more chance of accumulating cellulite. Related: How To Get A Butt You Will Love. Probably not. Most doctors agree that even extreme surgeries like liposuction may not reduce your cellulite.

Please save your money and spend it on home gym equipment! The models you see in the magazines have been spray-tanned and photo-shopped so many times, any hint of cellulite they possess is not going to show up on the glossy pages of your magazine.

However, if you try the seven exercises listed above, you can tighten and tone your body and reduce the appearance of cellulite.

And like we said above, the vast majority of women have cellulite, so you are NOT alone. Please do yourself a favor and follow some body-positive influencers on Instagram, women who show their curves, cellulite and embrace the beauty within them. Wanting to become healthier is never a bad thing but loving yourself just the way you are is also something to work toward.

Beverly on July 9, at AM Reply. In one swift movement, press off right foot and bring it behind you. Left foot doesn't move. Lower into another lunge so left thigh is parallel to floor, holding for 1 count.

Continue passing right foot through into a front then a back lunge without bringing feet together. Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.

The Eating Plan. Lose a pound a week. Maybe two. That's the best pace to shed body fat; gradual weight loss may help smooth out lumps and bumps. Stay in the slow lane—and keep fueling your cellulite-smoothing workouts—by following these five fat-blasting strategies.

Cue your portions: These are what healthy serving sizes look like—or you can use your hand: Your palm is about the size of a 3-ounce serving of meat, and your fist is good for a half cup, perfect for pasta. Your thumb is about an ounce cheese is 1½ thumbs , and the tip measures 1 teaspoon, which counts for one serving of oil.

Graze, don't gorge: Plan on three small meals and two or three snacks a day, spaced no more than 4 hours apart. Women who follow this mini-meal plan are leaner and have less body fat than women who eat the same number of calories packed into two or three big meals, found researchers at the University of Michigan.

Eating small portions often also helps keep your metabolism revved and stomach full so you don't overeat. Cut calories per meal: It's a lot easier than you may think, and it adds up fast: With to calories cut plus more burned with our exercise plan, you'll lose slow and steady.

Skip the croutons in your salad and use 1 less tablespoon of butter on bread; both are good for saving Choose extrafilling foods: That means those that are high in fiber and water, such as broth-based soups and raw veggies, which are particularly talented at quelling appetite, so you'll want to stop eating sooner.

Get A Week's Worth Of Celluite-Fighting Meals Here! Pass on processed junk: Cookies, crackers, chips—they're all packed with a lot of calories and not nearly enough nutrients per ounce as healthier options. A recent CDC survey of more than 7, adults confirmed that women who ate a calorie-dense diet had a higher BMI and weighed more.

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Consider some of the exercises below. Certain leg and glute exercises may help tighten the skin around the thigh region. In turn, you may also see a reduction in cellulite. Each of the exercises above allows you to use your body weight to your advantage.

You can also incorporate handheld weights and barbells as you see fit. Do 12 to 15 repetitions at a time. You can increase the weights or repetitions as you get stronger. Rather than focus on one single exercise, aim for a regular workout routine that combines aerobic exercises and strength training.

Aerobic activities help you burn fat, while strength exercises build muscle and help with overall skin elasticity. In , the Food and Drug Administration FDA did approve an injectable treatment called QWO, also called collagenase clostridium histolyticum-aaes CCH , for cellulite treatment on the buttocks.

A double-blind, placebo-controlled trial of participants suggested CCH was safe and effective at treating moderate to severe buttock and thigh cellulite. The American Academy of Dermatology AAD says some creams may effectively aid in cellulite treatment. The AAD notes daily use of a product with caffeine may reduce the appearance of cellulite by dehydrating cells.

The AAD also indicates that creams with 0. The AAD notes that it may take 6 months or longer to notice results. The chances of cellulite developing increase with age and certain lifestyle factors.

These changes can include things like regular exercise and a balanced diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Cosmetics can contain ingredients that are harmful to you and the environment.

Here's how to be an informed consumer of healthy cosmetic products. Your lifestyle has an enormous impact on your skin's health and the development of wrinkles.

Learn about lifestyle changes that can minimize wrinkles. IPL is a type of light therapy that's used to treat wrinkles, spots, and unwanted hair. Find out how it works, how much it costs, and more. If you have cellulite, there are many treatment options you can try.

We explain treatment methods, plus ways to prevent and reduce the appearance of…. Cellulite is an incredibly common condition in women. This article explores what causes it and what you can do to get rid of it.

Learn how to get rid of wrinkles and prevent further skin damage. Laser skin resurfacing can help reduce the appearance of scars and fine lines, deep wrinkles, acne-related inflammation, and more.

Senescent cells can cause a number of age-related diseases, yet also perform important functions. New drugs target these cells while letting them do…. A coffee scrub is exactly as it sounds: a scrub for your skin made from coffee grounds.