Saturday, January 16, 2021

Full Body Cellulite Home Workout


Table of Contents


The basis for any good cellulite-reducing workout is cardio, workouts that get your body steadily moving to raise the target heart rate and get you sweating. You’re going to need to burn calories and rev up your metabolism to see a significant reduction in fat overall, and cardio is the best way to do this. And while cardio doesn’t need to specifically target the areas with the cellulite, you can maximize your cellulite-reducing efforts by choosing cardio exercises that work those areas. This will help to tone and build muscle in those cellulite-prone areas, reducing the overall appearance of that unattractive, puckered fat.

Cardio workouts that target the legs, butt and abs include running, biking and using the elliptical machine at the gym. These three activities will not only torch calories, the muscles in the areas of the body prone to cellulite will get an intense workout. If you want to really step up your game and give that cellulite the boot, try climbing stairs or using the stair-stepper cardio machine, biking on a stationary bike with added resistance, walking or jogging on an uphill treadmill, and running on an elliptical trainer with a high resistance level. By adding resistance to a cardio workout, you’re maximizing not only the fat and calories being burned, you’re building those muscles faster.

Aim for 20-30 minutes of moderate to intense cardio 3 times per week. You can gauge your level of intensity by using a heart rate monitor or with a simple talk test. While performing your cardio, try talking with a friend (or out loud to yourself if you’re at the gym, don’t worry, no one will think you’re crazy!). If you can keep up a steady, unbroken conversation, you’re not working hard enough. You should have to pause every few words to take a breath. That will maximize your fat burn and put you on your way to eliminating that cellulite for good.


To take your cellulite-reducing workout to the next level, you’ve got to add in a strength training regimen two to three times per week. The best exercises for cellulite reduction are ones that target and tone the abdomen, the major muscles in the legs, the hamstrings, quadriceps and calves, the calves, and the gluteus (your booty). And you don’t need to lift huge weights to do this. Many workouts that use your own body weight for resistance are extremely effective and can be done at home or at the gym.


If you want to exercise away cellulite, then toning the legs is certainly a great place to start. Leg muscles are large and powerful, and toning workouts will also help to burn a lot of calories and reduce overall fat. Start with the basic squat for overall toning and cellulite reduction. Stand facing away from a wall and place an exercise ball against your back. Lean into the wall, and walk your feet slightly away from you. With feet in a wide stance, bend the knees and lower the body until the thighs are parallel to the floor. Then press through the heels to return to standing. Repeat 10 to 15 times. You’ll feel your buttocks and thighs burning away the cellulite with each squat.

The 100-rep squat challenge is something you should try and build up to:

Lunges are also an excellent cellulite toning exercise. Start with feel together and arms by your side. Take a large step forward with one leg and bend both knees. Make sure your front knee is not going forward over the toe and the back knee is pointing towards the floor in a 90 degree angle. Straighten knees and step feet back together. Do this 10 times on each leg. When you’re ready for a greater challenge, grab some weights and feel the resistance as you lower and lift with each lunge. When your legs get toned from lunges and squats, cellulite will appear less noticeable and will being to disappear once and for all.


The gluteus maximus is the largest muscle in the body, even when toned and lifted. To get rid of chunky, puckery cellulite on the buttocks, build muscle with ‘doggies.’ Doggies are a great, simple exercise that target the butt and outer thighs, areas where most women loathe their cellulite, especially during bikini season. Start out on your knees on a mat with arms straight, just like a dog. Moving one leg at a time, bend the leg at the knee and lift the leg out to the side until it’s parallel to the floor (just like a peeing dog, hence the name). Repeat 15-20 times with each leg to the side. You can also do doggies to the back, lifting the leg directly behind the body. Press through the heel of the foot and lift the sole of the foot towards the ceiling, squeezing the buttocks at the top, then lower back down to all fours. If these become easy (and that means completing 3 sets of side doggies and back doggies on each side with ease), you can add resistance bands around your ankles. Doggies may look a bit silly, but they’re one of the best exercises out there to tone those cellulite-prone areas you want to tighten for that bikini bottom this summer.

This is a good 5-minute workout you can also follow:


Of course everyone thinks of the infamous crunches when they think of toning the abs, but those aren’t the most effective ab exercise, and most people do crunches improperly anyways. The single best ab exercise that will tighten lower tummy muscles and reduce the appearance of cellulite is the plank. Start by lying face-down on a mat. Tuck your arms underneath your chest and push your body up off the floor using your elbows and toes. You want to squeeze your abdominal muscles and your glutes so that your body is a straight line from head to toe, parallel to the floor. Make sure that your buttocks isn’t up in the air or drooped towards the ground, and hold for as long as you can maintain this straight line, then relax.

For maximum results, try the Plank Challenge. Each day for 30 days you’ll hold the plank position, and each day the duration of the plank increases until you can hold it for over 2 minutes without a break. Start at 15 seconds, and each day increase by 5 seconds. At the end of the 30 days you’ll be able to hold that plank for 2 minutes and 30 seconds, and that cellulite on your lower tummy is definitely going to be less noticeable. After the Plank Challenge, or if you’re already able to hold a plank without too much effort, attempt to lift one leg at a time while squeezing the buttocks and hold for 30 seconds. This one-legged plank will not only melt away cellulite on the lower abs, but it will attack the cellulite on your butt and the back of the legs too.

Remember, the best workouts to reduce cellulite are ones that burn fat and calories and tone and tighten the problem areas. If you keep up a steady regimen of both cardio and area-specific strength training, your cellulite will begin to melt away. You’ll be ready to rock those short shorts and bikini bottoms in no time!


  1. Jody

    Really trying to get rid of my cellulite from home and i have so many questions…

    Can you get rid of cellulite after you have it?
    What are the foods that cause cellulite on legs?
    Can you get rid of cellulite with exercise and workout?
    What is the best treatment for cellulite?

    • Lori Ruiz

      You can get rid of cellulite usually if it is not very severe. But you really need to focus on your lower body workouts like doing squats, lunges and many other exercises to work your legs, hips and thighs.

  2. Lora

    @ Brandy If you are here online and have online access at home, a great place to start would be exercise programs through youtube videos. I really like Denise Austin exercise workouts — she makes them normal for normal people. She can be a little chirpy and too cheerful in the mornings, but her workout routines are such that, using the power of “pause” on a youtube video, you can do the whole workout routine, or pick and choose which moves to follow as you go. I really recommend you start with her “power yoga” workouts to put your muscles and breathing into shape before going into her workouts with weights. Your fist goals, for a complete beginner, are to first get your body and muscles used to moving and working, and so a beginner yoga stretching program will help teach you to stretch and get your whole body and muscles used to standing firmly in one position, balance, flexibility, and beginning endurance of going through a whole 20-minute workout routine. When you have done 30 days of doing a daily beginner yoga video workout, you can then start adding to it a morning yoga stretch, but going for a 1-mile walk in the evenings to build up endurance and breathing. Your goal is to be able to have the energy and muscle endurance to do a daily 20-minute yoga stretch routine in the morning plus a 1-mile walk each evening to a point where you have no problems breathing regular and evenly, have endurance with little muscle pain or soreness in your muscles when you sleep or wake up or get from sitting down for a period of time. Your goal is to build up endurance, but also to have your body use energy without being sore or used up depleted energy the next day after your workouts. In 90 days, you can then begin a good workout using muscle development and a good workout/fitness magazine should have some workout ideas to try to keep you interested. But a good place to start is still youtube and some exercise videos to build up a body for strength, endurance, and movement without soreness for the first 60 days. Good luck!

  3. Dorothy

    @ Brandy Hip thrusts, squats, lunges etc. You can work up to pistol squats, single leg hip thrusts etc but you will need to add weight eventually. You need progressive overload to build muscle. Once your body gets use to pistol squats they wont build muscle anymore.
    You cannot fill in hip dips with muscle. You can gain fat and hope it goes there or you can get surgery.
    You also cannot target exactly where you build muscle. Every exercise that hits the glutes also hits the legs so you will see some growth there as well. Its a good thing though. A big butt on skinny legs doesn’t look right.

  4. Brandy

    I’m a female… roughly 5’4 and currently 120 lbs. Im mainly only looking to workout so I can get a bigger bum and build muscle on my hips to make my “hip dips” less noticeable. Now I am a beginner and I’ll be doing exercises at home. What are some exercises that could help me get a bigger bum and help fill in my hips? I need exercises that don’t involve equipment as I’ll be doing this at home. Please leave exercise names and the number of reps and sets I should do for each exercise. Thanks

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