Cellulite on Your Buttocks: Exercises and Massage Tips

Want to strengthen your glutes? A few well-chosen fitness exercises, done regularly, can help you get there. Here are several tips to look after your buttocks.

Exercises for your glutes

Here are the 6 best exercises to work and tone your glutes.

1- The glute bridge

This move will help you strengthen your glutes, your transverse and rectus abdominis — and even your back!

Lie on your back with your knees bent, feet about 20 cm from your buttocks and hip-width apart.

Then lift your hips off the floor until your thighs, hips and torso are aligned. Engage your core and squeeze your glutes. Hold the position for a few seconds, then repeat.

Remember to exhale as you contract and inhale as you release.

This exercise primarily targets the gluteus maximus — the largest and most powerful muscle in the buttocks.

2- Donkey kicks, a must-do move for your glutes

Start on all fours, hands aligned with your shoulders and knees directly below your hips. Lift your knees slightly off the floor, resting on your tiptoes. To properly engage your core, your knees should stay off the floor throughout the entire exercise.

Then alternate leg extensions towards the back. Be careful not to raise your leg too high, to protect your lower back. Exhale as you extend your leg and inhale as you bring it back in.

3- Lunges

Standing tall with your feet hip-width apart, back straight and hands on your hips, take a big step forward.

Then bend your front knee to 90°. Push through your leg to return to the starting position.

Switch legs and repeat.

This exercise primarily targets the quadriceps, hamstrings, glutes and calves.

4- Squats, essential for your glutes

It’s the most popular exercise among fitness enthusiasts, and for good reason: it works your whole lower body! Stand with your feet hip-width apart and bend your knees, pushing your buttocks back as you lower down. The key to great squats: go down slowly and come back up faster. Keep your back neutral and your weight in your heels! Variations: try holding a weight in your hands, or add a jump between each squat.

5- The fire hydrant

Get on all fours with your hands shoulder-width apart and your knees hip-width apart. Open your right leg out to the side so that the inner thigh is parallel to the floor. Engage your core and squeeze your thighs, then bring the leg back without shifting your hips. Repeat the movement. This exercise targets the gluteus medius.

6- Elevated lunges, your allies for your glutes

Hold a weight in each hand and use a chair, sofa or bench for your feet. Place one foot on the bench, turn your back to it and plant your other foot firmly on the floor for balance. Keep your back straight. Bend both legs and lower down, squeezing your glutes. Rise back up slowly. Repeat on the other leg. This exercise primarily targets the glutes and quadriceps, and helps strengthen the hamstrings and glutes.

Anti-cellulite massage for your buttocks

To complement your exercise routine, nothing beats an anti-cellulite massage to look after the skin on your buttocks. The perfect tool for this? The Anti-Cellulite Cupping Cup. Easy to use, it’s inspired by the pinch-and-roll massage.

• Grab a massage oil suited to the pinch-and-roll technique.
• You can choose from our anti-cellulite oils: the classic massage oil or the shower massage oil, which cleanses the body and lets you use the cupping massager in the shower to save time.
• Apply a little of your chosen oil to your buttocks.
• Take your cupping massager and work over each buttock for 3 minutes using small circular movements. This suction-and-glide massage becomes part of your skincare routine.
• Follow this routine regularly for about twenty days so it becomes a habit!

Here are some before/after photos shared by customers who followed the anti-cellulite method with the cupping massager for 21 days. Everyone’s skin is different, and how it changes varies from one person to the next.

Anti-cellulite treatments to complement your massages

To complement your buttocks massages, nothing beats a skincare routine! It should be easy to follow, so that you can stick with it regularly. To look after your buttocks, we recommend:

• Starting your skincare routine in the shower by gently exfoliating your skin. Our Cellulite Scrub, enriched with caffeine and micro-exfoliating beads, takes just moments to apply. On damp skin, gently massage your buttocks in small circles for a few minutes, then rinse. Skin is left clean, free of dead cells and beautifully soft!

• Applying a cooling treatment. The Cellulite Cream is massaged into the areas where orange-peel skin is visible. Its refreshing actives give a pleasant cool sensation on the skin. Not to be confused with cryolipolysis: this is simply a cream with a cooling feel. A cream is no substitute for exercise or a balanced diet: it rounds off your routine and leaves your skin soft.

Diet: which foods to favour day to day?

Without keeping an eye on your diet, cellulite can develop — including on your buttocks. No need to panic! By choosing wholesome foods, you can keep it in check!

• Prioritise protein

Focus on protein, especially if you’re following a regular fitness routine like the one described above. Your glute muscles need protein to develop. To support your workouts, opt for lean proteins from white meat and fish. And don’t overlook plant-based proteins, which are easily absorbed by the body: think soya, pulses and nuts.

• Eat your vegetables!

Vegetables are rich in fibre and water, both useful in a balanced diet. Be mindful of eating too many raw vegetables, which can sometimes be hard to digest. Opt for gentle cooking methods to make the most of their vitamins and minerals: steamed, lightly sautéed with a little fat, grilled or in soups.

• Don’t skip carbohydrates

Don’t cut out carbs — just choose wholegrains and limit your intake to once or twice a day. Ideally, avoid slow-release carbs at dinner, which should remain a light meal.

• Add healthy fats and dairy to your diet

Think avocados, oily fish, a drizzle of olive or rapeseed oil in your dishes, and quality dairy products such as fromage blanc, fresh cheese, and goat’s or sheep’s milk.

• Finally, drink plenty of water

Aim for 1.5 to 2 litres of water a day. To mix things up, even if you’re prone to water retention, try drinks such as green tea, herbal teas or our drink concentrate. It’s made with green tea and guarana, a plant from the Amazon. Simply dilute one dose in your drinking water each day: it’s an easy way to keep drinking throughout the day.

These eating habits go hand in hand with exercise and skincare, so you can look after your beautiful buttocks over time.

How to look after your buttocks in the long run?

Sorry ladies, but there’s no secret: you have to keep up the effort! Cellulite is a natural phenomenon that affects 90% of women. It’s partly caused by female hormones, which encourage the body to store fat (including around the buttocks) in preparation for a possible pregnancy. Women’s skin also has a particular structure, meaning that adipocytes, when full, tend to distort the surrounding tissue. That’s why cellulite has that ‘orange peel’ appearance that bothers so many of us… In short, to look after your buttocks: consistently apply the advice outlined above (exercise, massage, skincare and diet) without letting up!

Cellulite on your bum: what to do day to day?

When it comes to cellulite on your bum, there’s no single magic move. The idea is to combine several habits within one routine. For exercise, you can alternate the moves covered above: glute bridges, donkey kicks, lunges, squats, fire hydrants and elevated lunges. For skincare, the pinch-and-roll massage with the cupping massager is done with a massage oil, followed by the scrub and the cream. A balanced diet and staying well hydrated round everything off.

Consistency matters more than how hard you push in a single session. Simple steps repeated every week are better than one big one-off effort.

Can you get rid of cellulite on your buttocks quickly?

Many women wonder how to get rid of cellulite on their buttocks, and fast. Cellulite is a natural phenomenon, linked in particular to female hormones and to the particular structure of the dermis. So there’s no quick fix for the little dimples and orange-peel appearance on your glutes.

Rather than a single step on its own, focus on a routine you can stick to: exercises for your glutes, massage with the cupping massager and an oil, the scrub and the cream, as well as a balanced diet and staying well hydrated. For the cupping massager, follow the routine for about twenty days so it becomes a habit, then keep it up regularly.

Frequently asked questions

How can I tackle cellulite on my bum and thighs at the same time?

Several of the exercises in this article work both the glutes and the thighs. Lunges, squats and elevated lunges target the quadriceps and hamstrings as well as the glutes. You can pair them with a balanced diet and good hydration, which concern the whole body.

Which exercise is best for toning the glutes?

Squats are the most popular exercise among fitness fans. The glute bridge mainly works the gluteus maximus, while the fire hydrant targets the gluteus medius. Ideally, alternate the 6 exercises presented in the exercise section.

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Useful categories: Cellulite on buttocks, Anti-Cellulite Exercises.