Since cellulite is mostly related to the distribution of connective tissue and people of all sizes have body fat, this means anyone can have cellulite. For instance, a sedentary lifestyle, smoking, and excess alcohol consumption may worsen cellulite 8.

In contrast, a highly active lifestyle paired with a nutritious, anti-inflammatory diet may improve the cellulite you see. In addition, staying hydrated may temporarily reduce its appearance 8. However, the research behind lifestyle behaviors and cellulite is scarce.

Therefore, it cannot be proven that specific lifestyle behaviors will affect the appearance of cellulite 8. Cellulite is believed to be caused from a variety of factors, such as anatomy, sex differences, genetics, age, and body composition. Furthermore, spot-toning — or trying to slim a specific part of the body with extra exercises targeting that area — is also impossible.

To help make muscles more visible, the process requires losing body fat which impacts the entire body, not just one area and increasing muscle mass. This requires a lifestyle commitment rather than just doing a few extra leg exercises every day.

Cardio e. is important for strengthening the heart and lungs while also helping to burn calories during the workout. For example, one day you could go for an hour walk and another day you could do a 20 minute high-intensity workout. Strength training e. is important for building muscle mass and strength, which can help to burn more calories at rest.

If your goal is to build muscle in a specific area, such as your glutes, you may want to dedicate two training days a week to this area Ideally, try to incorporate both cardio and strength training into your fitness routine at least four or more days per week.

As a reminder, exercises alone will not get rid of cellulite. That said, lower body exercises can help improve strength and build muscle mass, which may help to reduce its appearance. This move will fire up your glutes and help you improve your balance.

Take your time with this movement. If needed, secure your balance by placing both feet on the box and then slowly lowering back down. The key to a round booty is to work all sides of the glute muscle.

The curtsy lunge hits the gluteus medius — which is important for hip and knee stabilization — in addition to engaging your quads and hamstrings. Muscles worked: Quadriceps, adductors , glutes, hamstrings, calves. This single-leg exercise helps to build a strong butt and improve your balance.

Muscles worked: Glutes especially gluteus maximus , hamstrings, core. If the traditional glute bridge becomes too easy, switch to a one-legged variation.

For an even bigger challenge, try a weighted hip thrust. Squats are a classic go-to exercise that target your butt, quads, and hamstrings. This explosive move is a great way to build strength and agility.

In that case, stick with traditional squats where your feet are always planted on the ground. If you are looking to reduce the appearance of cellulite, losing body fat and building muscle mass may have a modest effect. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Strength training can provide numerous benefits for people of every age, size, and shape. Read on to find your inspiration. You may wish to both get in shape and add shape to your derriere, not only to improve your appearance, but also to enhance your overall well-being.

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Is It Possible To Get Rid of Cellulite With Exercises? Medically reviewed by Danielle Hildreth, RN, CPT — By Katey Davidson, MScFN, RD, CPT — Updated on April 27, Share on Pinterest. QUICK TIP: Avoid crash dieting; it can make cellulite worse.

When you lose weight quickly, you lose muscle tissue—the stuff that makes your legs and butt look toned and smooth.

THE CELLULITE SOLUTION EXERCISE PLAN Follow this 3-step, minute program 3 days a week, and watch those ripples disappear.

Step 1: Cardio Warm up with 2 minutes of moderate walking, cycling, or stairclimbing you can use indoor stationary machines. Increase intensity for 8 minutes. Work vigorously enough to be breathing hard but still able to talk in short sentences.

Lower the intensity, and cool down for 2 minutes. Step 2: Strength Do one set of 10 to 15 repetitions of each of the following exercises, using a heavy enough weight to fatigue the muscles.

This is essential for optimum muscle building in these areas. Your muscles are fatigued when you feel as though you can't do even one more repetition.

When you can easily complete 15 reps, increase the weight slightly. Work slowly, counting 2 seconds to lift and 4 seconds to lower. Step 3: Flexibility After each strength training exercise, you need to stretch the muscle you just worked. Do each stretch once, holding for 20 seconds. MORE: Your 5-Minute Routine For Killer, Ageless Arm.

THE CELLULITE SOLUTION EXERCISES. Dumbell Squat. Stand with your back to a chair and your feet about shoulder-width apart. Hold dumbbells down by your sides, palms facing in. 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.