Some people feel self-conscious about arm cellulite and avoid wearing short-sleeved tops, but there are fortunately solutions to help reduce it.
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What is cellulite?
Cellulite results from excess fat stored in the adipose cells. Adipose tissue is made up of fibres and cells called “adipocytes”. These sit just beneath the skin and are distributed across various areas of the body, including the arms.
As adipocytes multiply, cellulite becomes increasingly visible. Instead of a smooth surface, your skin takes on the appearance of a orange peel, with a dimpled, uneven texture. Cellulite most commonly appears on the thighs, the stomach and the buttocks, but it can also develop on the arms — which is exactly what we’ll be exploring in this article.
For more information on what cellulite is, you can read our full guide dedicated to the subject.
Why do we get cellulite on the arms?
The causes of cellulite are many and varied. Women are more prone to cellulite than men (2). This is simply because adipose cells are not structured the same way in both sexes (3). This change in skin texture is linked to hormones, collagen, genetics and poor circulation. In addition, diet, lifestyle, lack of physical activity and weight gain can also contribute to the appearance of cellulite. Poor habits can lead to fat accumulation in any part of the body, including the arms.
What are the solutions for getting rid of arm cellulite?
There are several solutions to help you get rid of arm cellulite, including exercises, massages, anti-cellulite treatments, a healthy diet and various other approaches.
Arm cellulite: exercises to help tackle it
Weight loss and targeted exercises can play an important role in reducing cellulite. Start by getting active. Focus on endurance sports to help reduce your overall weight first. Opt for cardio activities that engage the arms — such as skipping rope, swimming, kickboxing or using an elliptical trainer with arm handles.
If you lead a sedentary lifestyle, build up gradually. Regular exercise helps reduce fat cells, build muscle mass and diminish the appearance of cellulite.
Specific arm-targeted exercises can help reduce localised cellulite in this area. Aim to work your biceps and triceps around 3 times a week.
Shoulder press
This arm exercise targets both the triceps and biceps. Hold a dumbbell in each hand. Position your hands on either side of your shoulders and press them upwards. Complete 3 sets of 10 repetitions.
Triceps extensions
This exercise targets the triceps. Stand upright and hold your dumbbells. Extend your arms above your head, then bend them behind your neck. Complete 3 sets of 15 reps.
Seated extensions
This cellulite-targeting exercise is performed seated on a bench. Hold your arms at 90° on either side of your shoulders. Push your arms upward for 10 repetitions over 2 minutes. Repeat twice.
Massages to reduce arm cellulite
There are many types of massage to help tackle unwanted fat, but the most recommended and effective technique for arm cellulite is the pinch-and-roll. This anti-cellulite massage method improves lymphatic and blood drainage as well as microcirculation. It also promotes toxin elimination.
You can perform a manual pinch-and-roll on your arms yourself, though it can be a little tricky. For a simpler and more effective approach, we recommend using an anti-cellulite cupping device.
Anti-cellulite cups replicate the pinch-and-roll technique in a quick and easy way. You can find an anti-cellulite cup along with the complete method in our Pack Méthode Anti-Cellulite! It includes all the products and accessories needed to follow the complete Cellublue Method in 3 steps to smooth away dimples. This method is effective on all cellulite types in just 21 days. Here’s how to use it to target arm cellulite:
The first step for an effective anti-cellulite arm massage is applying the Massage Oil. This step is essential to allow the cups to glide smoothly over your arms.
Take your Cup and squeeze the sides between your fingers to release the air. Always start with light pressure.
You can control the suction of the cup on your skin by gently pressing the sides to release more or less air.
⏱1 minute
Place the cup at elbow level, then glide it upward without lifting it, towards the shoulder. Lift the cup, reposition it at the bottom and repeat.
⏱1 minute
To reshape the arm, place the cup on the underside of the arm and glide it up to the shoulder in a zig-zag motion. Repeat.
⏱1 minute
Make circular movements from bottom to top, always moving up the arm towards the shoulder. Repeat.
⏱3 minutes
Gently roll the Orange Peel Massager over the arms so that the skin passes between the nodules to break down adipocytes. Repeat.
Anti-cellulite treatments for the arms
When it comes to anti-cellulite treatments, the most recommended are those containing caffeine or algae, as they have long been recognised for their slimming and fat-releasing properties. These types of creams activate fibroblasts that support the skin, helping it feel firmer and more toned. Apply them daily to your arms.
Also use anti-cellulite scrubs to exfoliate the skin 2 to 3 times a week. Scrubs help remove impurities from the arms and smooth the orange-peel texture.
In summer, UV rays can damage collagen and make cellulite more visible. Don’t forget to apply sunscreen to your arms for protection — this also helps limit the appearance of cellulite in this area.
A balanced diet to help reduce arm cellulite
Eating well is one of the best ways to tackle arm cellulite. Focus on eating more fruit and vegetables, which are rich in antioxidants and water. Nourish your body with quality nutrients. There are no specific foods that target arm cellulite directly, but a balanced diet will help you maintain a healthy weight and reduce overall fat and cellulite. Oranges, apples and spinach are great examples of cellulite-friendly foods.
Avoid snacking between meals and limit your intake of sugary or salty foods.
Drinking plenty of water helps flush out toxins and fat from the body. Water is essential for overall health and circulation — and good circulation is key to reducing arm cellulite.
Dermatological treatments for arm cellulite
You may also consider dermatological treatments to address arm cellulite. Options include laser therapy, shockwave therapy and liposuction.
Laser therapy
Laser therapy can help reduce the bumps and hollows caused by arm cellulite. It emits rays at a specific wavelength, producing infrared light that heats the fat to melt it at a set temperature (around 60°C). It is delivered beneath the skin via a cannula.
Liposuction
Liposuction is a surgical procedure that involves suctioning out fat. It can be performed on any area of the body, including the arms — both the outer and inner sides. The surgeon makes small incisions in the skin and inserts cannula tubes. The procedure is carried out under local or general anaesthesia and lasts around forty minutes. Scars from the operation take approximately one year to fade. The cost is typically around €3,000.
Shockwave therapy
The shockwave therapy is another well-suited treatment for cellulite. It helps reduce the volume of fat cells. There are several types: planar shockwaves, radial pressure waves and high-frequency waves. These waves emit vibrations that penetrate all layers of the skin to target cellulite. Results vary depending on the type of cellulite. Around 10 sessions are typically needed to achieve noticeable results. Each session costs approximately €100.
Sources and references
(1) Janda K, Tomikowska A. (Cellulite.causes, prevention,treatment). Ann Acad Med Stetin.2014 ;60 (1) :29-38. https://www.ncbi.nlm.nih.gov/pubmed/25518090
(2) Proebstle TM. (Cellulite). Hautarzt.2010 Oct ;61 (10) : 864-72.doi : https://www.10.1007/s00105-010-1986-8
(3) De la Casa Almeida M, Suarez Serrano C, Rebollo Roldàn J,Jiménez Rejano JJ. Cellulite’s aetiology : a review. J Eur Acad Dermatol Venereol.2013 Mar ;27 (3) :273-8.doi : https://www.10.1111/j.1468-3083.2012.04622.x.