7 Beginner Exercises to Combat Cellulite

Exercise is NOT required to get rid of cellulite.

That might seem strange as the first statement in a “beginner’s exercises for cellulite” article, but it’s true.

This is because cellulite is not a muscular problem, and lack of muscle mass does not cause cellulite as many people think.

So, what is the primary cause of cellulite?

thin woman with cellulite

Lack of blood flow to the affected region.

This is why exercise can help, but it is not required. There are plenty of ways to get blood flow moving without doing endless amounts of jump squats.

Movement is more of the name of the game.  Getting up and walking around.

All this being said, exercise can help with blood flow and also has plenty of other health benefits.

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1. High Knees

high knees to bust cellulite

This is a great low-impact exercise for improving blood flow without any jumping.

The two big things to concentrate on in the movement is keeping the chest tall and flexing the working glute at the top of the movement. So, when bringing the right leg up, flex the right glute.  Bring the leg up as high as you can, and hold for one second before lowering.

Once the working leg is on the ground, immediately bring the next leg up.

Do this exercise for 2 full minutes for 3 total sets.  It makes it easier if you do it in front of the TV while watching your favorite show!

2. Glute Bridges

glute bridges

These are one of the best exercises for the glutes and giving that butt a lift. Bret Contreaus, known as the glute guy, was the one who popularized the movement and also teaches people how to add weights to it.

Bring the hips to the top, flex the glute muscles, and hold for 3 seconds before lowing back down.

Perform 20 repetitions in a row before breaking. Do this for a total of 4 rounds!

3. Bulgarian Split Squats

bulgarian split squats

This exercise will also work the thighs and hamstrings as well as the glutes.

Place your foot up on a slightly elevated surface (stairs will work), keep your chest high, and slowly lower the body down. The goal is to come down to where your back knee is 1 inch from the floor and then to come right back up.

Again, remember to squeeze the glutes at the top of the movement!

Do 10 on each side before moving to the next. Complete 3 total rounds!

4. Side-to-Side Hops

Side hops exercise

This exercise will also work your abs and give you some cardio.

Place a band or a thin article of clothing on the ground in between the hands. Simply hop both feet back and forth over the “line” as fast as possible without getting out of control.

Do for one minute at a time for a total of 3 sets.

5. Bent Knee Kickbacks

bent knee kickbacks

(Also called Scorpion Kicks)

This is an awesome exercise for glute development and blood flow.

Start with the hands and knees on the mat or carpet.  Press one leg up and back behind the body as if trying to touch your toe to your head. At the top of the movement, flex the glute before bringing the knee back down.  Once the knee comes back down, repeat the movement on the same leg again.

Repeat on the same leg for 12 repetitions before switching legs.  Complete 3 full sets.

6. Lunges

lunges for cellulite

As a personal trainer, I have to say that this is one of the most effective exercise that has consistently gotten my clients results.

Remember to keep the chest tall and the hands off the leg.  The big mistake many people make is bringing too much weight to the front leg which causes too much pressure on the knee.

Stay tall, and keep those eyes up!

Perform 50-100 total lunges in as many sets as needed.  As you progress with this exercise, work on getting more total lunges in with each set.

7. Straight Leg Kickbacks

straight leg kickbacks

Begin on your hands and knees.

The leg should stay straight throughout the entire movement.  The key is to focus on raising the leg not with the back, but with the working glute. If doing it right, you will feel an intense burn after about 8 of these.  Perform 12 one each side before switching. Complete a total of 4 sets.

Your butt should feel very sore the next morning!

Remember, exercise is only ONE of the many ways to increase blood flow to cellulite areas.

A healthy diet and solid, healthy eating habits will go the longest way towards preventing cellulite and keeping it off forever.

Some of the best testimonials we have received from our 21-Day Fat Loss Challenge are from those that tell us how the Challenge has truly changed their lives and their eating habits, aside from the weight that was lost.

Our 21-day diet helps people to develop and establish healthy eating habits and learn how their bodies respond to certain foods.  This helps them not only lose the weight, but KEEP IT OFF!

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The best part is that it does start off with a detox that causes the average person to lose around 7 lbs in just the first week of the diet.  This helps to motivate people so much more in the short-term and the long-term.

Click here to start YOUR 21-Day Fat Loss Challenge today if you’re interested in establishing healthier eating habits and preventing fat accumulation on your body!

Leave a comment below if you enjoyed this article on beginner exercises to combat cellulite or have any questions!


  1. First off I’d like to say, Thank you for your time, energy and positive responses!!! You two completely have this all right, in my opinion!!!
    I lost my healthy husband at his young age of 39 years old to the swine flu 2 1/2 years ago! We have 4 children! So not only am I a young mother but a very heartbroken wife!!! With that being said, I have ate myself to misery!! I once ran marathons, exercised daily and fed our family with healthy choices!! I couldn’t find myself energy to breath deep anymore, my exercise went by the wayside, my enthusiasm of feeding my family with great choices went as well, no planning came with that!
    Nothing I love more than to be a heathy momma and show my children by example!!
    I’m know I’m getting back in my feet…with 25# added to my “plate” SOOOO with all that ramble I’m thankful to be starting in the right place!!! My kitchen;))
    I thank you so much for this because what I’ve read I love and I’m starting with you two!!!
    Thank you for this!! Out to get my lemons and cider today!!!❤️ THANK YOU!!!

    1. Thanks so much for your kind words, Jen!! You sound like a strong and courageous woman, and we’re so happy to have you on this healthy journey with us! 🙂

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