Sick of Cellulite? Here Are 7 Workouts to Remove Them!

If you have seen it somewhere on your body, do not freak out. According to some data, about 80 – 90% of adult women are having the same problem.

Cellulite varies in sizes. Actually, many people may be genetically susceptible to the condition. Although there is no way to remove cellulite completely, you can still minimise its appearance thanks to some methods. 

Exercises, especially when combined with cardio and proper diet, help reduce body fat and sculpt muscles, which erase some of those dimples. 

Ready for some appealing changes? Spend 20 minutes only a day on this lower-body routine. 

DO THIS Complete the set of three first moves, then round out your routine with two of the final four exercises. Mix them up!

1. Step up with reverse lunge

To prepare for this combo move, you will need a bench or other elevated surface. This workouts engages your quads, glutes, and hamstrings, giving you more bang for your buck. 

How to do:

  1. Stand next to the bench, 1-2 feet apart, both feet planted on the ground.
  2. Step onto the elevated surface with your right foot, pushing through your heel. Once it reaches the surface, drive your left knee toward the sky.
  3. Lower your left leg down, stepping back off the platform to the starting position.
  4. When your left foot reaches the ground, sink into a lunge. Return to the starting position. 
  5. Switch legs and repeat. Try to complete at least three sets of 10 reps. 

2. Curtsy lunge

For a bangin’ butt, the key is to work all sides of the glute muscle. This workout not only hits the gluteus medius, which is important for hip stabilization, but also engages your quads and hamstrings. 

How to do:

  1. Stand on your two feet shoulder-width apart and leave your arms bent comfortably in front of you for balance.
  2. Keeping your chest up and your core engaged, start to bend your left leg and step your right leg backwards so your thighs cross. Now bend both knees as if you were curtsying, hovering your knee a couple of inches off the floor.
  3. Hold the position for a few seconds, push through your left heel and come back to the starting position.
  4. Switch sides and repeat for one complete rep.
  5. Try do to at least 3 sets of 10 reps, resting one minute before the next set.

3. Lateral lunge

Side lunge (or lateral lunge) works on the inner and outer thighs, helping you achieve your booty gains. 

How to do:

  1. Begin with your two feet shoulder-width apart and your arms by your sides. 
  2. Starting with your right leg, take a large step out to the side as wide as possible — bending your left knee, lowering into a lunge — and raise your arms out in front of chest simultaneously for balance. Keep your right leg straight.
  3. Check to make sure your chest is up and your butt is back and down, really targeting those glutes and hamstrings. Do not force if your body does not feel right.
  4. Push back up and return to the full standing start position. Do 10-12 reps on one leg before switching side and repeating 10-12 more reps. 

4. Split squat

For this workout, you will need a bench or some other elevated surface. Split squat targets your quads, hamstrings, and glutes. 

For better results, you can hold a light-weight to medium-weight dumbbell in each hand to really feel the burn.

How to do:

  1. Start by standing with your left foot on top of a bench and your right foot planted on the floor a lunge-length apart from the bench. 
  2. With your core tight and chest up, lower slowly until your back knee almost touches the floor. The placement of your right foot may need adjusting to ensure you maintain proper form. 
  3. Return to the starting position. 
  4. Repeat 12 reps before switching legs.

5. Glute bridge

Unlike other leg exercises, this move targets the glutes but doesn’t put any pressure on your lower back. 

If you want it to be more challenging, try the one-legged variation. Or if you look for an even bigger challenge, go for a weighted hip thrust. 

How to do:

  1. Start by lying down, face up, knees bent, feet flat and arms at your sides with palms facing down.
  2. Breathe in and push through your heels. Engage your core, glutes and hamstrings to lift your hips off the ground until your knees, hips and shoulders form a straight line.
  3. At the top, hold and squeeze before returning to the starting position.
  4. Try to do at least 3 sets of 15-20 reps. 

6. Squat jump

If you are a beginner or have concerns about your joints, this high-impact move might not be for you.

How to do:

  1. Stand tall with your two feet shoulder-width apart and your arms at your sides. 
  2. Begin to squat down until your thighs are parallel to the floor — to imagine it better, pretend as if you were sitting back in a chair with your arms coming out in front of you. 
  3. When hitting the bottom of your squat, squeeze your butt tight and propel yourself into a jump, bringing your arms down to assist the movement. 
  4. Land as softly as possible, then use the momentum from landing to go right into your next squat for a complete rep. 
  5. Try to do at least 3 sets of 10-15 reps. 

7. Stability ball hamstring curl

For this move, you will surely need a stability ball. You might think this bodyweight move is simple, but expect some soreness the next day.

How to do:

  1. Prepare an exercise ball and a mat. Lie down on your back with the ball underneath your lower legs and feet and arms at your sides with palms facing down 
  2. Get your core and glutes engaged, press your hips up off the floor until your body forms a straight line from your heels to your shoulders. 
  3. For stability, press your lower legs and feet into the ball.
  4. Pull your heels toward your butt by using your hamstrings. Stop when your feet are flat on the ball.
  5. Return to the starting position. This is one complete rep. 
  6. Try to achieve at least 3 sets of 10-12 reps.


Aim to follow this routine at least twice a week to get your lower body in shape and blast cellulite. 

Do not start without a proper warm-up. Before you begin, you should do 10 minutes of light cardio and some dynamic stretching.

Add more reps if the moves get too easy for you. Add more weight with a barbell or dumbbells when you can do 20 at bodyweight already.

For the best results, you should combine it with a balanced diet and regular cardio. For a sculpted physique and less cellulite, reducing body fat is the key!


Expect to see results in just a few months if you follow this routine!