You’ve made up your mind: you want to take action against your cellulite. Fed up with those dimples on your bottom, thighs and tummy? Your goal: smoother-looking skin and a more toned silhouette. To give you a helping hand, here’s a selection of 10 anti-cellulite exercises to start tomorrow. You’ll find cardio (jump rope, jump knee raise, shadow boxing, jumping jacks), thigh and glute work (squat lifts, wall sit, lateral hip extensions, hip raise) and core work (the plank and side plank).
Exercise 1: Jump rope
We’ll admit it: this one isn’t strictly a gym move. Even so, this little cardio exercise deserves its place in an anti-cellulite routine, including for cellulite on your legs. It also works well as a transition between other, gentler exercises.
- Grab a good pair of trainers and a jump rope.
- Wrists away from your hips, jump with both feet together or alternating one foot at a time, without letting your heels touch the ground.
- Throughout the exercise, keep your core engaged and your body braced.
- Jump for one minute, then move on to a lower-intensity exercise.
Exercise 2: Jump knee raise
A dynamic exercise that works your thighs, hips and glutes.
- Stand upright with your arms bent and fists clenched in front of you, then take a step forward.
- With an explosive movement, drive the knee of your back leg upward. The thigh of the raised leg should be parallel to the ground.
- Lower your knee, step back and return to your starting position.
Aim for 2 to 4 sets of 20 knee raises (10 on each side).
Exercise 3: Shadow boxing
Keep the sweat going with this exercise, which mimics boxing movements. It’s ideal for working the tummy area!
- Stand with your knees slightly bent, left leg back, elbows at rib height and fists raised to cheek level.
- As you exhale, drive your left fist forward, extending your arm as far as possible.
- Return to your starting position, this time with your right leg back.
- Throw your fist forward… and keep alternating.
2 to 3 sets of 20 punches (10 on each side) will get your core working.
Exercise 4: Squat lifts
An exercise that combines the anti-cellulite benefits of squats (quads and hamstrings) with those of lateral lifts (glutes and hips).
- Start with a squat: feet shoulder-width apart, back straight, lower into a knee bend as if you were about to sit down.
- As you rise, extend one leg out to the side. Your toes should point outward and your standing leg should be slightly bent.
- To make it more challenging, you can use a resistance band placed just above your knees.
Aim for 2 to 4 sets of 20 reps (10 on each side) of this anti-cellulite exercise.
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Exercise 5: Wall sit
Time to slow things down with a very static anti-cellulite exercise. It’s a demanding one, though, and it targets the thighs.
- With your back against a wall and hands resting on your thighs, lower your hips until your legs form a right angle, as if you were sitting on a chair.
- Hold the position for 30 seconds, then gradually work up to holding for 1 minute.
- Repeat this move 5 times, with a 30-second rest between each “seated” hold.
Exercise 6: Lateral hip extensions
A fitness classic that you can do with or without a resistance band. This exercise works the outer glutes and hips, if the dimpled appearance of cellulite bothers you in that area.
- Standing and holding onto a chair or wall for support, raise one leg out to the side as high as you can.
- Make sure to keep your body upright throughout the entire exercise.
Aim for 3 sets of 20 extensions (10 on each side).
Exercise 7: The plank
Time to add some core work to the mix! Another must-do is the plank. It’s ideal for working the tummy area if abdominal cellulite is a concern for you.
- Place your forearms on the floor with your elbows pointing back.
- Extend your body and rest on the balls of your feet. Keep your back straight and your neck aligned with your spine.
- Hold the position while breathing deeply — 30 seconds for beginners, longer as you progress.
- Repeat 5 times, with a 30-second rest between each plank.
Exercise 8: The side plank
Next in the anti-cellulite programme is the side plank. It works the entire core and gets your arms working too.
- Place one hand on the floor with your arm fully extended and legs together. Lift your body weight off the ground.
- Raise your opposite arm toward the ceiling and hold the position, just as you would for the classic plank.
- If the exercise feels too challenging, you can rest on your forearm instead.
- Perform the exercise 5 times on each side.
Exercise 9: Hip raise
A well-rounded anti-cellulite move that works the abs, thighs and glutes all at once. It works your back too!
- Sit on the floor with your arms behind you, palms flat on the ground, legs slightly bent and feet flat.
- Lift your hips as high as possible.
- Unlike the bridge, your back is not on the floor. Your arms are active and help you lift your torso off the ground.
Exercise 10: Jumping Jacks
We’re wrapping up our anti-cellulite workout with a cardio finisher! Jumping jacks need no introduction, and they get your whole body moving.
- Stand upright with your arms by your sides and your feet together.
- Jump your feet apart while raising your arms overhead. Feel free to clap your hands at the top.
- Jump again to return to the starting position, feet together.
- Do 2–3 sets of 10 to 20 jumping jacks, depending on your fitness level, to finish your workout on an energising note.
Frequently asked questions
What’s the best exercise for cellulite?
There’s no single best exercise for cellulite. The simplest approach is to choose an activity you genuinely enjoy: that way, you’re far more likely to stick with it and do it regularly.
How can I reduce the appearance of cellulite?
No exercise will make cellulite disappear. Regular physical activity that works your bottom, thighs, hips and tummy is one of the good habits worth adopting, and the exercises in this article give you some examples. For an overview of the topic, take a look at our cellulite guide, linked in the introduction.
Which anti-cellulite exercises work the thighs?
Several exercises in this selection work the thighs: the wall sit, squat lifts (quads and hamstrings), the jump knee raise and the hip raise. Follow the instructions for each one and adapt them to your fitness level.
Can I do these exercises if I’m in pain or pregnant?
If you’re in pain, have a medical condition or are pregnant, ask your doctor or another medical professional for advice before doing these exercises.
Related articles
- 6 exercises for better blood circulation you absolutely need to try
- Which gym exercises slim the waist?
- Pilates: 6 exercises to get a flat stomach
Useful categories: Anti-Cellulite Exercises, Anti-Cellulite Solutions.
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