Exercises For Cellulite On Thighs And Bum

Exercises For Cellulite On Thighs and Bum

Cellulite on thighs and bum is a major problem for most women battling cellulite. They are common areas where cellulite is formed and it can feel like a never ending battle that just does not want to go away.

cellulite on thighs and bum, woman pinching her right buttock

Designed by Nensuria / Freepik

Having cellulite stored around your thighs and bum can be a bummer (pardon the pun 🙂 for your body confidence, as it seems these areas are the hardest to lose weight from…but its not impossible!

Just follow the exercises I have recommend for you which will target your your cellulite on thighs and bum. Also take note that a strong anti cellulite diet will help you in your quest to rid your thigh and bum cellulite.

Eat well and reduce your junk food, exercise correctly and you will notice the reduction in those cellulite areas.

What Should You Aim For

When it comes to exercising you ideally want a combination of CARDIO and STRENGTH exercises and you really want to focus hard on both.

You want to exercise at least 6 days a week with 45 minutes to 1 hour for cardio (mix it up a bit so no cardio exercise gets stale). After your cardio is complete, then go on and do the strength exercises for about 30 minutes for 3 sets each with 20 reps per set.

Follow that with a 5 minute stretch. And don’t forget to do some warm ups before starting any of these exercises.

Best Cardio Workouts For Cellulite On Thighs And Bum


photo of skipping rope

You may not know this but jumping for 10 minutes will actually BURN MORE CALORIES than running for 10 minutes, so that will be a big hit for your cellulite.

What’s great about jumping is that it can be done anywhere….and it is cheap – all you need is a jump rope. Also consider a mini trampoline to make your jumping a bit more adventurous. A trampoline is also better for you if you have ankle issues.


illustration of woman cycling on stationery bike

Cycling for your cellulite is a great exercise as your thigh muscles get moving a lot. It’s best to switch between fast and medium pace for at least 30 minutes.

Even just getting a stationery bike if you don’t feel like getting out will do the job. Just keep up the hydration and keep cycling away.


woman running with sun in background

Running is the most simplest and best ways to beat off that thigh cellulite as it really focuses on the lower regions of body fat and puts a lot of pressure on your thighs.

As well as being good for your body its also great as a stress reliever, so mentally and physically you are getting the benefits. The best way to target your cellulite on thighs and bum for running is to start off as a jog for 10 minutes and then slowly begin to run at a medium pace until you become out of breath. After that you want to resume jogging again for 5 minutes just so you can cool down a bit, followed by stretches.

And once your stamina has built up a bit over the weeks, try attempting running workouts at intervals to really start battling away that thigh and bum cellulite!

Swimming Freestyle

woman swimming in pool

Swimming is the best cardio workout for your whole body, working both your heart and lungs and increasing their capacity.

Regarding cellulite on thighs and bum, swimming helps make your legs STRONGER and MORE TONED due to the constant motion of flapping while swimming. And because your body gets STRETCHED this is also helps to get that FLEXIBILITY in your thighs, thus making your thighs lose some of those fat cells.

For maximum result, swim for at least an hour.

Step Ups

woman doing step ups on stairs

This is a great little exercise to get your stamina to an increased level as well as getting your thighs moving. You don’t need much space and it is such a simple exercise. If you can, get a stepper to do these steps and go for it.

Just step up with right leg, followed by the left, and then down again with the right and then the left. Do that for 20 reps on the right leg and repeat on the left leg for 20 reps…and be sure to move at a quick pace to get your heart rate going a bit.

Strength Training Workouts


silhouette of woman doing squats

Squats is the MOST EFFECTIVE strength exercise to target cellulite on thighs and bum. Its also pretty simple.

All you need to do is stand with your legs a few inches apart, preferably shoulder-width, and keep your toes pointing straight ahead. Lower your body down as if you are trying to sit on a chair and keep your thighs parallel to floor. Don’t let your knees go inwards or let them go past your toes – and keep your back straight. Keep this position for at least 30 seconds and then stand up again and repeat again.

Do at least 15 reps of this. For added benefit use a barbell with a weight you are comfortable in.


cellulite on thighs and bum, woman performing lunges

Designed by Nensuria / Freepik

Lunges are a GREAT SLIMMING EXERCISE for your thighs and can be done with or without weights.

Have a stance shoulder-width apart and then put your left foot forward until your thigh becomes parallel to the floor and your right knee is almost about to touch the floor. Keep your knee straight and ensure it doesn’t lurch too much forward past your toes. Then slowly raise yourself up until you are back in the starting stance.

Repeat this for 20 reps on the left leg, then again on the right leg.

Seated Leg Raise

A great exercise to focus on your front thighs. Just sit on a chair with handles that you can grab on to. Once you grab the handle, gradually lift up your left leg until it is at right angles from your right leg, and hold this position for at least 30 seconds – anything less and you wont get the full benefit.

Do this for 20 reps and then repeat with the left leg. 

Leg Lifts

illustration of a woman doing a leg lift

One exercise that focuses on your outer thighs is the leg lift.

Get a mat and lay down on your side with one leg on top of the other leg and straighten them out. All you basically need to do is raise the leg that is on top as high as you can. Hold it up there for a few seconds and lower it down again.

For your arms positioning, keep one arm bent at the elbow with the hand planted on your head so to support your neck. Place the other hand palm down on the floor just in front of you.

All you need to do are 3 sets of 20 reps.

Seated Bridge

A good exercise to hit the cellulite on the back of your thighs.

Like the Seated Leg Raises, get into the same sitting position on the chair. Once you are sitting with your feet on the floor and your knees bent at 90 degrees…gently lift your hips off the chair allowing your weight to be taken up by your hands.

The idea is to have your body in a shape of a bridge which you can achieve by lifting your body up and at the same time getting your inner core involved. This is the whole purpose of this exercise – stimulation of that core!

Hold for at least 30 seconds and then repeat back to starting position. Do this for 3 sets of 15-20 reps.

Additional Tips For Cellulite On Thighs And Bum

As you become accustomed to these exercises and are in good form, you can then start to ADD WEIGHTS to them which will really give that ADDED STRENGTH in fighting your cellulite on thighs and bum.

If you are feeling up to it and feel like you can add in more exercises then go ahead an push yourself to include some exercises with a STABILITY BALL – great for your core. And you can also add in some RESISTANCE BAND exercises too.

To get even more faster results, consider adding in a few yoga sessions which will also be good for your flexibility. I have a few yoga blogs you can read about including Bikram yoga, right here – https://fixmycellulite.com/category/yoga/

Wrapping Up

If you are dedicated and determined to ridding cellulite on thighs and bum then please give this workout program a go.

I know targeting these cellulite areas might seem difficult but if you do nothing, cellulite will not go away by itself. You really have to work at it.

Cellulite doesn’t have to be permanent.

Doing these exercises will work along with a GOOD DIET and consider breaking the habit of eating just 3 meals a day, but rather break it up into 5-6 small meals throughout the day.

Eat fresh fruit and vegetables and cut down on saturated fat. Read here for Best Anti Cellulite Foods.

Also get a  good 8 hour sleep each night which will aid with your recovery and make your progression more quicker.

Its these little things that will make your cellulite reduction that bit easier.

Good luck starting out and I hope you get the results you desire from doing these workouts.

If you have had success with other exercises for your cellulite on thighs and bum, please comment below and share so others can also give it a go.




One thought

  1. Lack of an adequate amount of physical exercise is solely responsible for several health-related disorders including the deposition of cellulite on the thigh and the bum portion of the body. So, I completely agree with the fact that a person should actively participate in different types of physical exercise regularly to live a healthy life and to get rid of cellulite.

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