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The 3 Most Effective Exercises To Get Rid Of Cellulite, Trainer Says

Strength training movements that build muscle are key.
FACT CHECKED BY Alexa Mellardo

One of the biggest trouble areas my female clients tell me they'd like to eliminate is cellulite in the lower body. It can be a very frustrating mission, and it takes just the right diet and training program to help improve it. But before we get into the most effective exercises to get rid of cellulite, here are some quick notes on cellulite and why it forms.

Read on to learn more about the best exercises to get rid of cellulite, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Here's what to know about cellulite

woman looking at cellulite on leg in bathroom
Shutterstock

Cellulite is fat that shapes pockets right under the skin's surface. This gives your skin a "dimpled" appearance. Anyone can get cellulite, although it's more prevalent among women because of the different allocations of muscle, connective tissue, and fat.

That being said, cellulite is totally, 100% normal. You can't completely eliminate it, but you can greatly reduce it. You can do so by first lowering your overall body fat and eating a calorie deficit with foods high in lean protein and cruciferous vegetables. Second, you need to train properly, and that means incorporating the right exercises into your routine.

In order to reduce the amount of cellulite you have, you should perform strength training movements that will build muscle in that area. You also need to incorporate higher-intensity cardio activities to drive blood flow to the legs. If you want to reduce your cellulite, below are three effective exercises to include in your fitness routine.

Related: The 3 Best Strength Training Exercises To Shrink Belly Fat Fast, Trainer Says

1

Stability Ball (or Machine) Leg Curl

trainer working out with stability ball on mat
Tim Liu, C.S.C.S.

Lying flat on your back, place your feet on top of a stability ball. Lift your hips off the ground, and begin curling the ball towards you with your heels, flexing your hamstrings and glutes at the end of the movement. Return the ball to the starting position, and repeat. Be sure to keep your hips up the entire time, and continue bridging as you curl the ball in. Complete 15 to 20 reps of this exercise.

2

Hip Thrust

trainer doing dumbbell hip thrust
Tim Liu, C.S.C.S.

Start the movement by setting your upper back on a bench or sturdy platform. Place a dumbbell (or barbell) on your lap with your feet shoulder-width apart. Keeping your core tight, lower your weight down. Push through your heels and hips until they're fully extended, squeezing your glutes hard at the top for 2 seconds. Do 10 to 12 reps.

3

Treadmill Sprint Intervals

trainer doing treadmill sprints
Tim Liu, C.S.C.S.

Start this exercise by standing with your legs outside of the belt and setting your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop onto the belt, and sprint hard for 30 seconds.

Once you've sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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