If you’ve got into the habit of wearing yourself out with cardio to tackle the look of orange peel skin, it might be time for a change of strategy! Strength training is one activity you can include in your fitness routine when you have cellulite. We’ll explain why, then share a selection of fitness exercises you can do at home with nothing more than a mat: lunges, squats, the wall sit, bridges, leg raises and two yoga-inspired poses.
Why choose strength training when you have cellulite?
Cardio definitely has its place when it comes to getting active. But if you’d like to focus on your orange peel skin, you can also add a more targeted activity, such as strength training! Resistance work involves the muscles in the areas where cellulite often settles: the thighs, bum, hips and stomach. When practised regularly, it strengthens the muscles in these areas.
The best anti-cellulite exercises to do at home
All you need for these exercises is a mat! You can easily fit them into your routine at home.
If you’d like to step up the intensity, feel free to add a resistance band or some weights.
Lunges
Stand tall and take a big step forward with your right leg. Bend both knees, keeping your right knee directly above your ankle, your back straight, and your left knee as close to the floor as possible. Slowly return to the starting position and repeat. Work one leg, then switch to the other.
Single-leg bridges
Lie on your back, bend your right leg and extend your arms along your sides. Engage your core and push through your glutes to lift your hips, raising your left leg at the same time. Your body should form a straight line from your shoulders to your left foot. Return to the starting position and repeat, then switch sides.
Jump squats
Stand with your feet hip-width apart and lower into a squat as if you were about to sit down. Your knees should not go past your toes, your weight should be in your heels, and your back should stay straight. Lower until your thighs are parallel to the floor, then drive up explosively into a jump, keeping your core tight, and land back into the squat position.
Straight-leg extensions
Start on all fours on your mat, then extend your right leg straight back with your foot pointing toward the ceiling. Slowly bring it back down without letting it touch the floor, then repeat the movement. Switch legs. Keep your back flat throughout the exercise.
Squats: a must-have anti-cellulite fitness exercise
It bears repeating: squats are an essential exercise, working the legs and glutes in particular. For this move, stand with your feet shoulder-width apart and your toes turned out slightly. Perform 50 squats (as if you were sitting down on a chair), then rise slowly while engaging your core. Keep your back straight and your weight in your heels. Aim to do this squat series several times a week to work your legs and stomach, two areas often affected by cellulite.
The wall sit: simple and accessible
A true classic for working the thighs, where cellulite often settles: stand against a wall and slide down until your knees are bent, thighs parallel to the floor, as if sitting on an invisible chair. Hold for 2 minutes. To make it more challenging, lift one leg, then the other, from the same starting position.
Lateral leg raises
An excellent exercise for the abductors, adductors and obliques, and ideal for anyone with cellulite on the thighs and love handles.
Lie on your side, propped up on your elbow, body perfectly aligned and feet together. Raise your top leg as high as you can while keeping your body in line and your bottom leg on the floor. Lower slowly. For those who are more advanced, add small rotations with the raised leg before bringing it back down.
Then move on to a second variation. Lie on your side, propped up on your elbow. Keep your top leg bent over the bottom leg, with your foot flat on the floor — you can hold your ankle with your hand. Lift the bottom leg as high as possible, then exhale as you lower it back to the floor.
For both exercises, aim for 3 sets of 15 raises on each side. This simple routine is a great way to work your thighs and hips.
Hip thrusts
This exercise is similar to the bridge, but places greater emphasis on the glutes and core.
Sit on the floor with your glutes, feet and hands on the ground, knees bent and arms behind you. Push your hips upward, squeezing your glutes as you rise. Hold the position for a few seconds, then slowly lower back down.
Do 10 hip thrusts. Rest for 30 seconds. Repeat for 3 sets. This pushing movement works areas that are often affected by cellulite: the glutes, thighs and stomach.
Downward dog and pigeon pose: yoga-inspired moves!
These two poses, inspired by yoga, are the perfect way to round off your workout routine for your legs and thighs, as they give them a gentle stretch.
Start on all fours, hands, knees and feet on the floor, back flat and head in line with your spine. On an inhale, straighten your arms and legs, pushing your hips up toward the ceiling. Ideally, press your feet flat on the floor — if that’s not possible, stay on your toes. Hold downward dog for 5 breaths, keeping your back straight and your neck aligned. On your last exhale, lower down and bring one knee forward into a bent position, while the other leg stays extended behind you on the floor. Lower your torso over your bent leg, arms stretched out in front on the floor. Breathe deeply and hold pigeon pose for 5 breaths. Return to all fours, repeat both poses, then switch legs.
When it comes down to it, looking after those dimples all over our bodies isn’t that difficult, ladies: all it takes is a good dose of motivation to get these fitness exercises done! With regular anti-cellulite workouts (and a balanced diet, we can’t say it enough), you’ll soon get a taste for this little routine. To take things further, don’t forget to use your Cellublue Cup alongside your workout routine, on the areas affected by cellulite.
The cupping tool that replicates pinching and rolling, 3 minutes per zone
- The professionals' technique, at home: you lift, glide, and release, and the tool grips the skin fold like a manual pinching and rolling
- Soft silicone that fits thighs, buttocks, stomach, and arms
- 3 minutes per zone, every day, always with a massage oil so the tool glides
Frequently asked questions
Which sport should I do if I have cellulite?
There is no single sport that addresses the appearance of cellulite. Strength training can be included in a varied physical-activity routine alongside what you already do, and it involves the thighs, bum and stomach. You’ll find the exercises in the section “The best anti-cellulite exercises to do at home”.
Which exercises should I do for cellulite on my thighs?
Several exercises in this article particularly target the thighs: the wall sit, lunges, squats and lateral leg raises, which work the abductors and adductors. If you also have cellulite on your bum, add single-leg bridges and hip thrusts.
How many times a week should I do these anti-cellulite exercises?
The article recommends doing the exercises several times a week, particularly the squat series. Follow the sets and reps given for each one: 3 sets of 15 raises on each side for the lateral leg raises, or 3 sets of 10 hip thrusts with a 30-second rest. Above all, focus on consistency.
Can I do these exercises if I’m in pain or pregnant?
If you’re experiencing pain, are pregnant or have joint problems, ask your GP or another medical professional for advice before starting or continuing these exercises.
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Useful categories: Anti-Cellulite Exercises.
