You may not be able to completely get rid of the cellulite on the back of your legs or butt, but there are some exercises you can do to reduce it!

Building nice, firm muscle underneath your skin will fill the space with a solid structure and create a smoother surface. Plus, more muscle means more burned fat, which means less fat to produce cellulite.

We’ve rounded up our favorite exercises to help you reduce the appearance of cellulite on your thighs and rear end, no matter what your age!

Here are the instructions for our cellulite workout:

• Perform each exercise for 40 seconds, followed by 20 seconds of rest.
• Repeat the entire circuit twice for a 20-minute workout.
• Try to incorporate this workout 2-3 times a week for the best results.

Notes:

• One exercise will require a chair or something with a higher surface; you can use a step, couch, etc. Be creative with the space and equipment you have in your house!
• If you do not own dumbbells, you can use other small-weighted objects such as water bottles, books, canned goods, etc.

Let’s get started!

1. Plié Squats

Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt.

How to perform plié squats:

1. Stand with feet slightly wider than shoulder distance apart, and toes turned out.
2. Bend your knees, lower your torso, and keep your back straight and abs tight. Tuck your tailbone.
3. Squeeze your glutes and come to the standing position.

Reps: 8-12
Sets: 2

2. Pistol 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:

1. Stand with feet hip-distance apart and extend one leg long in front of the body.
2. Bring your hands to your hips or the front of your body for balance. Sit back into a squat with your weight on the heel of the foot, then slowly stand back up using your glute and hamstring muscles.
3. Repeat on the other side.

Reps: 8-12
Sets: 2

3. Side Lunges

Side lunges strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs.

How to perform side lunges:

1. Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.
2. Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle while keeping the other leg straight. Glutes are pressing back behind you.
3. Return to center and switch sides.

Reps: 8-12
Sets: 2

4. Elevated 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:

1. Begin by standing a few feet in front of a step or other surface and reach your left foot back so your toes are on the step and heels are lifted.
2. Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.
3. Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for the desired number of reps and switch sides.

Reps: 8-12
Sets: 2

5. Deadlifts Exercise

The deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders, and core!

How to perform deadlifts:

1. Start standing with feet hip distance apart and dumbbells (or water bottles, canned goods, etc.) resting in front of thighs.
2. Tighten your abdominals and keep a flat back as you bend your knees slightly, lowering the dumbbells toward the floor.
3. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.

Reps: 8-12
Sets: 2

6. Glute Kickers Exercise

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 firmer backside!

How to perform glute kickers:

1. Kneel on all fours and bring your right knee off the mat, holding your right heel above the knee with your foot flexed.
2. Squeeze the right glute and press your right foot up toward the ceiling. Release slightly down and squeeze up again. Repeat for the desired number of reps, then switch sides.
3. Keep abs tight throughout!

Reps: 8-12
Sets: 2

7. Single-Leg Hamstring Bridge

Single-leg hamstring bridges are a great exercise that strengthens the hamstrings, glutes, core, and lower back.

How to perform single-leg hamstring bridge:

1. Lie on your back with bent knees hip distance apart, and feet flat on the mat stacked under the knees. Extend one leg long towards the ceiling.
2. Squeeze your glutes and lift your hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on the other side.

Reps: 8-12
Sets: 2

Now, go back through all 7 exercises a second time. Remember to stretch at the end!

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