Exercises for Cellulite on Legs: A 7-Move Anti Cellulite Workout
The best exercises for cellulite on legs are strength moves that work the glutes, hamstrings and thighs: hip raises, lunges, squat jumps, step-ups and burpees. Done 3 sets of 10-15 reps, 2-3 times a week, they firm the muscle under the skin so dimples look smoother and less visible. Exercise will not erase cellulite on its own, but paired with anti-cellulite leggings it gives faster, more visible results.
Cellulite can show up at any age, even with a good diet, and it is hard to get rid of orange peel skin completely or instantly. What works is a steady at-home routine: an anti cellulite workout for your legs, hips and thighs, done while you wear anti-cellulite leggings that keep working on the skin as you move.
GUAM has made marine skincare in Italy since 1986, founded by Egidio Siena and built on seaweed harvested off the coast of Brittany. Our leggings release that seaweed onto the skin as you move. In a placebo-controlled test by the University of Milan-Bicocca (40 women, 6 hours a day for 30 days), GUAM Slim Night leggings reduced thigh circumference by 1.44 cm on average.
Why Cellulite Exercises Help Your Legs and Thighs
Cellulite forms when fat pushes up against bands of connective tissue under the skin, while poor circulation and water retention make the dimples look deeper. Cellulite exercises help in two ways: they build and tighten the muscle beneath the fat, which gives the skin a firmer base, and they boost blood flow to the thighs, hips and buttocks.
Weight loss alone is not the answer. In one study, cellulite actually looked worse in 32% of women after weight loss, because the skin above lost support (will cellulite go away with weight loss?). That is why the best exercises for cellulite focus on toning, not just burning calories.
Workout Leggings for Your Anti Cellulite Workout
Wear them for every session in this plan. Movement activates the fabric, so a workout gives the seaweed and far infrared (FIR) technology more to work with. Shop all GUAM anti-cellulite leggings.
Power Fit Anti-Cellulite Workout Leggings
Made for the gym, running and tennis. The Power Fit leggings use Fibramar fabric on Emana microfiber with seaweed microcapsules, and panels of different knit density massage thighs and buttocks as you train.
- Squat-proof, opaque fabric
- High shaping waistband
- Massaging knit panels
- Seaweed released as you move
Vital Massage Compression Leggings
For legs that feel heavy and puffy. The Vital Massage leggings add light compression and 3D textures that massage the skin with every step.
- Draining massage effect
- Targeted compression
- Guam Marine Algae
Classic Anti-Cellulite Leggings
Thin enough to wear under your clothes after your workout. The Classic leggings use EMANA fabric, which returns body heat as far infrared rays (FIR), a gentle warmth that supports microcirculation.
- EMANA infrared fabric
- Wear under clothes
- Seaweed microcapsules
7 Best Exercises for Cellulite on Legs, Thighs and Buttocks
These are the most effective and easy exercises for cellulite on thighs, buttocks and hips. You can do all of them at home, most with just your body weight. Start with 3 sets of 10-15 reps per exercise and build up to 20 reps over time.
Single-Leg Hip Raise
Works the glutes and the back of the thighs. Lie on your back, bend your left knee and keep your right leg straight and raised. Pull your tummy in, squeeze your buttocks and lift your hips until your shoulders and knee form a straight line. Hold for 2-3 seconds, lower and repeat, then switch legs.
Keep your lower back straight from start to finish so the glutes do the work, not your hamstrings or back. Too hard? Keep both feet on the floor and do the same movement.
Reverse Lunges with Dumbbells
One of the best thigh exercises for the hamstrings, glutes and quads. Hold a dumbbell in each hand at your sides. Step back and lower your body until your front knee bends to 90 degrees and your back knee is close to the floor. Press through your front heel to come back up, repeat, then switch legs.
New to weights? Start with body weight only and add dumbbells after a few days. To work the glutes harder, use a slider under your back foot.
Squat Jump
A high-impact move that tightens and tones legs, thighs and buttocks faster, if your joints are healthy. Stand with feet hip-width apart, arms at your sides. Squat until your hips drop just below your knees, keeping your core braced and your back arched.
Drive up through your heels and jump as high as you can, swinging your arms down. Land softly, heels first, and go straight into the next squat.
Around-the-Clock Lunges
Targets almost every muscle of your lower body: inner and outer thighs, glutes and hamstrings. Keep your chin up, upper body straight and stomach braced. With hands on your hips, lunge forward with your right foot to 12 o'clock, return, lunge right to 3 o'clock, return, lunge back to 6 o'clock, then to the side at 8 or 9 o'clock. Switch legs.
Too easy? Hold dumbbells in both hands or a kettlebell against your chest.
Step-Up Reverse Lunges
Adding a bench or step to reverse lunges works the inner and outer thigh muscles, hamstrings and glutes. Stand about a foot from the bench, push through your left heel and step up, keeping your right foot raised. Lower your right leg back to the floor. That is one rep.
Do all reps on one side, then switch. Beginners should use body weight only and add weights gradually.
Single-Leg Supine Hip Extension
Simple and effective, with no equipment. It targets the hips and buttocks. Lie on your back, arms out to the sides, right knee bent and left leg straight. Lift your left leg until it lines up with your right thigh, then raise your hips so shoulders and knees form a straight line.
Hold for a moment, lower, and repeat. Switch to the right leg when you finish the left side.
Burpees
A full-body move that burns fat and sculpts your legs, buttocks and stomach in one exercise. From a squat, put your hands on the floor and jump your feet back into a plank. Do one push-up without letting your hips rise.
Jump your feet back to your hands, stand, reach your arms overhead and jump high. Land with knees bent and go straight into the next rep.
How to Build Your Cellulite Workout at Home
A cellulite workout at home works best when you are consistent. Health guidelines recommend muscle-strengthening work at least 2 days a week, which fits this plan well.
- Warm up first5 minutes of marching, skipping or brisk walking gets blood flowing to the legs before you load them.
- Sets and reps3 sets of 10-15 reps for each exercise, resting 30-60 seconds between sets. Build up to 20 reps over time.
- 2-3 times a weekLeave a rest day between sessions so the muscles can recover and firm up.
- Add weight slowlyWhen a move feels easy, add dumbbells, a kettlebell or more reps. Variety keeps your progress going.
- Wear your leggingsPut on your anti-cellulite leggings for every session. Movement activates the fabric.
Why Wear Anti-Cellulite Leggings for Your Workout
GUAM leggings are a cosmeto-textile treatment: the fabric itself carries skincare. Physical activity stimulates the microfibers, so a workout makes them release more of their active ingredients. They are seamless, so you can wear them for your workout and carry on with your day.
EMANA Smart Fabric
EMANA is a polyamide microfiber with bioactive mineral crystals. It captures your body heat and returns it as far infrared rays (FIR), a gentle, invisible warmth that supports skin microcirculation in the thighs, hips and buttocks. The leggings do not heat up on their own; they use your own warmth.
Seaweed Microcapsules
Tiny microcapsules of Guam seaweed are sealed in the fibers. With every movement they break open and release minerals and antioxidants onto the skin, for hands-free cellulite care while you train.
Want leggings that also compress and drain? Read whether compression leggings help with cellulite, and for the stomach, see how to get rid of cellulite on the stomach.
How Long Until You See Results?
Cellulite sits deep in the skin, so getting rid of it is not an overnight job. Most women notice firmer, smoother thighs after 4-6 weeks of regular training. For the leggings, we recommend wearing them at least 6 hours a day for a month to see visible results.
To speed things up, pair your workouts with a daily massage using a leg firming cream or a course of thigh wraps. Change your exercises when they get easy: new moves, more weight and more reps keep your progress going.
Shop GUAM Anti-Cellulite Leggings
Seaweed and far infrared leggings that work while you exercise, made in Italy. Free shipping over $150.
Shop leggings →Frequently Asked Questions About Exercises for Cellulite on Legs
What are the best exercises for cellulite on legs?
Strength moves for the glutes, hamstrings and thighs: single-leg hip raises, reverse lunges, squat jumps, around-the-clock lunges, step-ups, hip extensions and burpees.
Can exercise get rid of cellulite on thighs?
Exercise will not remove cellulite completely, but it firms the muscle under the skin and boosts circulation, so dimples on the thighs look smoother and less visible.
How often should I do cellulite exercises?
Do 3 sets of 10-15 reps of each exercise 2-3 times a week, with a rest day in between. Build up to 20 reps as you get stronger.
How long does it take for an anti cellulite workout to work?
Most women see firmer, smoother legs after 4-6 weeks of regular training. Results come faster when you also wear anti-cellulite leggings and massage with a firming cream.
What is the fastest way to tone buttocks and thighs?
Combine squat jumps, lunges and hip raises with added weight as you progress. Train 2-3 times a week and wear seaweed leggings to support the skin.
Can I do a cellulite workout at home?
Yes. All 7 exercises in this plan work at home with your body weight. Add dumbbells or a kettlebell when the moves feel easy.
Should I wear anti-cellulite leggings while exercising?
Yes. Movement activates the fabric, so the leggings release more seaweed and return more far infrared warmth during a workout. GUAM Power Fit leggings are made for the gym.
Does walking help cellulite on legs?
Walking boosts circulation and burns calories, which helps. For visible firming, add strength exercises like lunges and squats that tone the thigh and glute muscles.
The Bottom Line
The best exercises for cellulite on legs are strength moves for the glutes, hamstrings and thighs: hip raises, lunges, squat jumps, step-ups and burpees. Do 3 sets of 10-15 reps, 2-3 times a week, wear your anti-cellulite leggings while you train, and give it 4-6 weeks for smoother, firmer legs.
Sources
- Cleveland Clinic. Cellulite: causes and treatment. clevelandclinic.org
- Mayo Clinic. Cellulite: diagnosis and treatment. mayoclinic.org
- Smalls LK, et al. Effect of weight loss on cellulite: gynoid lipodystrophy. Plast Reconstr Surg. 2006;118(2):510-516.
- Centers for Disease Control and Prevention. Adult activity: an overview. cdc.gov
