What Is Cellulite? Best Exercises For Women To Reduce It

From adolescence into adulthood as a woman, you must have noticed so many things at some point, cellulite being one of them. When you may have noticed it, and you must have wondered, why me? But the truth is cellulite is extremely common. According to a study published in Aesthetic Surgery Journal, 80 to 90% of women will develop it at some stage, regardless of age, weight or fitness level. It is not a disease, and it is not a sign of poor health. It is simply a natural change in how fat, muscle, and connective tissue sit beneath the skin.

What exactly is cellulite?

Cellulite happens when fat cells push up against the skin while the connective tissue underneath pulls downward. This creates that uneven, dimpled appearance often described as orange peel or cottage cheese skin. Women are more prone to cellulite than men because of differences in fat distribution, hormones and the structure of connective tissue. Oestrogen plays a big role in this condition. As hormone levels shift with age, pregnancy or menopause, circulation and collagen production can slow down, making cellulite more visible. Journal Cureus says genetics also matters, which means your mother or grandmother had cellulite, chances are you might notice it as well. It is important to say this clearly. Cellulite is not caused by being lazy, unfit, or overweight. Slim and athletic women get it too.

Can exercise really reduce cellulite?

Exercise cannot completely remove cellulite, and anyone promising that is overselling it. What exercise can do is reduce the appearance of cellulite by building muscle, improving circulation and helping lower overall body fat. When muscles are firmer and skin is better supported, dimpling often looks smoother and less noticeable.

Read more: Nutritionist Busts Misconception About Cellulite, Shares What Can Help

Strength training, in particular, is far more effective than endless cardio alone. The goal is to tone the muscles under the areas where cellulite commonly appears.

Best exercises for women to reduce cellulite

Under the supervision of an expert, here are some of the most effective exercises to include in your routine.

1. Squats

Squats are a powerhouse move for the thighs and glutes, where cellulite most commonly shows up. Stand with your feet shoulder width apart, push your hips back and lower yourself as if sitting on a chair. Keep your chest lifted and your knees tracking over your toes. Aim for 3 sets of 12 to 15 reps. Squats help build muscle in the legs and improve blood flow, both of which can make skin look smoother over time.

2. Lunges

Lunges target the thighs, hips and buttocks and also help improve balance. Step one foot forward, lower your hips until both knees form roughly a right angle, then push back to standing. Alternate legs and complete 10 to 12 reps on each side for 3 sets. For extra challenge, try walking lunges or reverse lunges.

3. Glute bridges

This is an excellent exercise for lifting and strengthening the buttocks. Just you need to lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold for a second, then lower slowly. You can try doing 3 sets of 15 reps. You can progress by doing single leg glute bridges.

4. Step ups

Step ups are brilliant for toning the legs and glutes while also improving coordination.Use a sturdy bench or step. Step up with one foot, bring the other foot up, then step back down. Switch sides. Aim for 10 to 12 reps per leg for 3 sets. This move mimics everyday movements and helps strengthen problem areas effectively.

5. Deadlifts

Deadlifts work the hamstrings and glutes, areas where cellulite often appears on the back of the thighs. Stand with feet hip width apart, hinge at the hips while keeping your back straight and lower the weights towards your shins, then return to standing by squeezing your glutes. Start light and focus on form. Do 3 sets of 10 to 12 reps.

Read more: Lift, Run, Sweat But Rest Too: Dermatologist Explains Why Recovery Matters As Much As Exercise

6. Cycling and brisk walking

While strength training is key, adding steady cardio helps improve circulation and fat metabolism. Cycling, brisk walking or incline treadmill walking for 30 to 40 minutes a few times a week can support overall skin tone and leg strength. Other habits that support smoother looking skin

Exercise works best when paired with healthy lifestyle habits. It is always advised to stay hydrated to help keep skin more elastic. Eating enough protein supports muscle building, while fruits and vegetables provide antioxidants that support skin health. Limiting ultra processed foods and excess salt may help reduce fluid retention, which can make cellulite appear more obvious.Massage, foam rolling and dry brushing can temporarily improve circulation and make skin look smoother, though results are short term.

Cellulite is perfectly normal, and very common. Although it is impossible to eliminate it entirely, exercise can help reduce the visibility of cellulite. You should focus on accumulating muscles and staying active instead of concentrating on how to eliminate your cellulite.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.