Best exercises to reduce cellulite: Fitness benefits of Squats, Lunges, Glute Bridges, Deadlifts, more

Cellulite — skin with a dimpled, lumpy appearance generally on the thighs, hips and buttocks —  may be natural and even harmless. However, it could bother many people who are conscious of their appearance. The good news is that you can minimise it with a consistent exercise routine that targets muscle toning and fat loss.

Best exercises to tone muscles, burn fat

Mumbai-based fitness and wellness expert Dr Liana Kapoor suggests these 8 easy-yet-effective exercises that will help you tighten skin, burn fat and tone muscles.

• Best exercises: Squats

Squats are weight bearing exercises that help strengthen and tone the lower body by reducing fat and tightening the skin. Consistent practice will help you gradually increase the load for added effect.

Targets: Thighs, hips, glutes

Frequency: 3 straight sets of 15 in a day

• Best exercises: Lunges

Lunges are easy exercises that strengthen the lower body. To mix it up a bit, you can do walking lunges or side lunges.

Targets: Thighs, glutes, hamstrings

Frequency: 3 × 10 per leg

• Best exercises: Glute Bridges (Hip Raises)

Glute Bridges help build the muscles of your legs and improve blood circulation to common cellulite locations. For best results, hold there for 2–3 seconds at the top of each rep.

Targets: Glutes, lower back

Frequency: 3 sets of 20 reps

• Best exercises: Step-Ups

You can use a sturdy bench or step for best results. Step-ups are weight-bearing exercises for the legs which activate some of the largest muscles in the body, which can increase fat loss from the activation of blood circulation.

Targets: Glutes, thighs, calves

Frequency: 3 sets of 12 reps per leg

• Best exercises: Deadlifts (Bodyweight or Dumbbell)

Like squat exercises, deadlifts help build the lean muscle mass. A consistent routine of deadlifts burns fat, and reduces the appearance of cellulite over time.

Targets: Hamstrings, glutes, back

Frequency: 3 sets of 12 reps, 3–4 times a week

• Best exercises: Jump Rope or High Knees

These cardio exercises help boost blood circulation quickly and burn calories. Also, it helps burn fat all over the body, including cellulite.

Targets: Full body, especially thighs

Time needed: 5-10 minutes a day

• Best exercises: Leg Lifts (Side and Back)

Leg lifts help tone up your hip and thigh muscles. As you improve, you can add some ankle weights for a tougher workout.

Targets: Outer thighs, glutes

Frequency: 3 sets of 15 reps on each leg

• Best exercises: Foam Rolling (Myofascial Release)

While it's not technically a workout, foam rolling works to loosen up tight fascia, increase blood flow, and overtime may lead to smoother skin.

Targets: Fascia and connective tissue

Frequency: 10–15 minutes, 4–5 days in a week

Consistency is key

Five to six days a week, spend 30 minutes or more hammering the lower body. Drink plenty of water and accompany workouts with a balanced diet that avoids processed sugars and saturated fats. Massage and dry brushing can simply been added to exercise as part of the routine.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.