Tips to Get Rid of Cellulite on the Butt

Regular exercise combined with a healthy diet can help you slim down your legs and get rid of butt dimplesRegular exercise combined with a healthy diet can help you slim down your legs and get rid of butt dimples


Causes and Development of the Problem

Cellulite, or the so called "orange peel syndrome" is a real scourge of many modern women. Unhealthy diet, stress, bad habits, low fluid intake, sedentary lifestyle – all these factors lead to the formation of cellulite on thighs, buttocks, and stomach.

The hormonal changes in the female body, such as pubertal period, pregnancy, and menopause, are considered as the main causes of the “cottage cheese skin”.

The worst offenders for causing cellulite are: alcohol, smoking, fast food, and lack of physical activity. It is believed that it happens only to out-of-shape girls. But that’s not true – the problem may affect slender and fit women as well.

Cellulite is a structural change within the subcutaneous adipose layer leading to the disturbance of microcirculation and lymphatic outflow.

The First Stage of Development

The skin loses its elasticity. Usually cellulite starts to appear on the buttocks, then proceeds to the thighs, and then – to the belly. At this stage the “orange peel” is not visible to the naked eye. This is the best time to take measures and start working out.

The Second Stage

The skin at the second stage looks like thisThe skin at the second stage looks like this

Cellulite becomes visible to the naked eye. The fat on the buttocks and legs may be firm to the touch. At this stage it is possible to get rid of it, but you should be patient and persistent with your workouts.

The Third Stage

Fat deposits significantly influence the blood circulation and damage the nerve endings. It leads to the numbness (loss of sensation) of areas affected by cellulite. The muscle tissue also suffers – the problem affects the natural muscular contractions.

Cellulite is already clearly visible. Physical exercises alone would not help reduce or eliminate it – an integrated approach to the problem is required.

The Fourth Stage

This stage has the scientific name – macronadular stage. Cellulite becomes a real pathology because it globally strikes the body tissues. The skin on the buttocks and thighs turns bluish and resembles a sponge; the blood hardly flows to these parts of the body. The skin is cold and solid to the touch.

The metabolic disorders are the basis for the development of this stage. It is necessary, first of all, to consult a doctor who would prescribe the full treatment. The doctor’s recommendations and intense physical activities can help prevent this disease.

Workout Routines

We offer two sets of exercises that would help you get rid of cellulite on the butt. Pick the most convenient scheme for you and go ahead. After each exercise monitor your heart rate and have more rest between the exercises if you need.

The First Training Scheme

You can perform these exercises both at the gym and at home. You should perform the exercises every day. In two weeks you will see visible results. You will require: convenient sports clothes, two sheets of paper, a fitness mat, and a good mood.

Exercise №1

Sit down on the mat, straighten your legs out in front of you, and "walk" on your buttocks forward, keeping your back straight. Once you reach the end of the mat, "walk" on the buttocks backward. Perform the exercise as fast as you can. Do it 10–15 times.

Exercise №2

Begin kneeling on the mat with your arms extended out to the side. Keep your back straight. Sit down to the right on one of your buttocks. Then return to the starting position. Sit down to the left of your legs, and return to the starting position. Perform 2–3 sets of 10–15 reps for each side. This exercise targets the hips and the waist.

Exercise №3

Begin by lying down on the mat on your back. Bend your knees so your heels are a few inches from your butt and hip-width apart, your hands should reach your heels. Push your heels into the floor and squeeze your glutes as you lift your hips up. Next slowly lower your hips back to the floor without touching it, and then immediately press your hips back up, squeezing your glutes again. Perform 3–5 sets of 10–15 reps.

Exercise №4

Take two sheets of paper. Stand with your left foot on one of these sheets of paper and your right foot on the other. Move your left leg out to the side as far as you can, keeping it on the paper, shift your body weight to the left leg, and then move your right leg to the left leg, keeping it on the paper as well. Repeat the same movements for the other leg. This exercise not only targets your buttocks, but also tightens and tones your inner thighs.

Do 2–3 sets of 15–20 reps with each leg.

Exercise №5

This exercise helps tighten your butt, eliminate cellulite, and trim your waistline. Stand straight with your hands on your hips. Step back with your left leg as far as you can and put your left knee behind the heel of your right leg. Return to the starting position and do the same with the other leg.

Perform 2–3 sets of 15–20 reps with each leg.

The Second Training Scheme

For this routine you will require: sports clothes, a fitness mat, a chair, and a jump rope.

Pay attention to the position of your back – it should be straightPay attention to the position of your back – it should be straight

Exercise №1

Get down on all fours with one of your knees slightly raised – this is your starting position. Lift your leg while keeping it semi-flexed. Lower your leg and return to the starting position.

Performing this exercise, you involve your gluteus maximus muscle and increase the blood flow. It promotes elimination of cellulite on the buttocks. Do 3–5 sets of 10–15 reps with each leg.

Exercise №2

For this exercise you need a chair. Stand straight and grab the back of the chair with both arms. Lift your leg back and up, and return slowly. Perform 3–5 sets of 15–20 raises with each leg.

Exercise №3

The starting position is the same as in the previous exercise, but you should raise your legs to the side as high as you can. Do 15–20 swings with each leg, and perform 3–5 sets.

Exercise №4

Stand straight with your feet shoulder-width apart. Shift your weight to one side, bending the knee and falling down into a side lunge. Count to 5 as you stretch the leg. Then slowly shift to a squat on the other side and count to 5 again. Do 3 sets of 10-15 "shifts" on each side.

Exercise №5

Take a jump rope and hop over it. In general you should do 50-100 jumps. If you are an advanced athlete, you can perform 50 hops on both legs, then 25 hops on the right leg, and 25 hops on the left leg.

Anti-Cellulite Massage

Anti-cellulite massage can be performed not only at the expensive beauty salons, but also at home. Homemade treatment is no less effective. The process should not be painful. Rough movements can lead to injuries, such as bruises, inflammations, edemas, rupture of capillaries and tissues. Besides, the condition of the muscle pressed by fat deposits does not improve at all. The goals of the homemade anti-cellulite massage are:

  1. Improvement of blood and lymph circulation in the areas affected by cellulite.
  2. Intramuscular decompression.
  3. Metabolism acceleration.
  4. Lactic acid breakdown.

It results in growth of the cells that absorb fat deposits and harmful substances.

The following techniques are suitable for homemade anti-cellulite treatment:

  • Stroking – the session starts and ends with it. One works with the palms gently using circular or straight up–down movements;
  • Kneading – one uses the palms to gently grasp and pinch the affected areas of the skin;
  • Patting – one should pat the problem area with the finger-tips, palms, or knuckles;
  • Pushing – one should gently press the affected area with the knuckle or the back of the hand for a few seconds, then move to another area and repeat.


You should take the existing restrictions seriously, otherwise you may get another problem, in addition to the "orange peel". Such kind of massage treatment is not recommended for pregnant women and people who have the following health problems:

  1. Dermatitis.
  2. Tumors.
  3. Heart failure.
  4. Hypertension.

The massage course usually consists of 8-10 sessions with a day in between each session. This rest day is needed for restoration, smoothing, and improvement of the skin.

Some tips

Before you start massage, take a warm shower or bath and rub the skin on the butt and thighs with a loofah for 5 minutes. You should also exfoliate your skin. For this purpose, use a chemical or natural homemade body scrub to open the pores and remove the dead cells. Your movements should be vigorous, but not traumatic. The direction of the movements should be from the knees to the pelvis.

Thus, not only the particular problem area, but also all the areas affected by cellulite are involved. Within 30 minutes after the massage session, it would be useful to wrap your skin in a blanket or warm clothes. Homemade massage should last 15 minutes twice or three times a week. The full course is 10-12 procedures. Once the course is completed, a two-week break is needed.

To make the process more effective, you can make body wraps and masks on the rest days. It is important not just to take active measures against cellulite, but also to go in for sports and eat properly. Only complex fight against cellulite would lead to positive results.

You can also use a massage brush, special mittens, or vacuum massage banks to affect the problem areas. Hydro massage is also effective. It is the treatment that uses high-pressure water jets as massage tools to target the tissues, without injuring them. Massage implies the corrective effect in several directions:

  • improvement of aesthetic appearance of the skin: it becomes elastic and smooth;
  • increase of blood flow to the problem areas;
  • splitting and elimination of fats and waste products from the body;
  • elimination of congestion effects due to the increased oxygen supply.

After the procedure you should have a cup of green tea – it helps get rid of harmful substances.

Beauty treatments

All the cosmetic cellulite removal procedures are performed in beauty salons, except for wraps and hydro massage that can be done at home. Corrective body wraps have a positive effect on body shaping: they improve skin elasticity and reduce fat. There are two kinds of wraps: hot and cold. Hot wraps are used for weight loss, and cold wraps are used to tone the skin, strengthen the blood vessels and eliminate toxins. Body wraps are made of clay, seaweed powder, chocolate, and other substances. Such mixtures are applied on the buttocks and thighs, wrapped with plastic wrap, left for 20–30 minutes, and then rinsed off with warm water.

As to hydrotherapy, it improves lymph and blood circulation, eliminates fat cells, and accelerates metabolism. Hydro massage has a peeling effect. After taking a shower you can apply anti-cellulite cream on your buttocks and thighs. Beauty salons offer a special technique called mesotherapy – it employs microinjections into subcutaneous fat. Vitamins and essential elements used for these injections can eliminate fat, excess water, and toxins from the body, strengthen the blood vessels, and tone the skin.

Myostimulation implies the passive muscle contraction under the influence of the electric current. As a result, the muscles become stronger and toned. Such procedure breaks down fat deposits due to the alternating waves and frequency of the current. It normalizes the water balance, helps reduce the volume of hips and strengthen the muscles. Ultrasound therapy is no less effective. It is the use of sound waves to treat deep tissues. Vacuum massage breaks down fat deposits by means of a special nozzle. Non-aesthetic dimples disappear, and the muscle tone and skin elasticity increase. 

Cellulite is also treated by means of air flows – this is the press therapy. The air pressure is conducted to the affected areas. This method improves lymph and blood circulation. The course of press therapy consists of about 15 sessions lasting 30–45 minutes.

Cosmetic products that offer the “lifting” effect should contain the following components in their structure:

Caffeine It promotes active metabolism and tones up capillaries and vessels
Seaweed It reduces edemas, splits fat, and moisturizes skin
Chili pepper It warms up skin and muscle, improves microcirculation and blood flow
Plant extracts Green tea, horsetail, mint, grape seed, jojoba, arnica extracts have anti-inflammatory effect
Essential oils They boost metabolism, eliminate toxins, tone and nourish the problem areas. Chamomile, lemon, lavender, geranium, and rhodium oils are effective

The described procedures and tools should be selected depending on the individual health. If you have any contraindications, such as allergy, dermatological diseases, etc., you should better choose other methods, or put off the solution to the cellulite problem for a while.


Follow through with your goals and never give up while performing the physical exercises that help get rid of cellulite on the butt. Your result is directly proportional to your diligence and persistence. Try to train as hard as you can to feel the muscle working.

Regular physical exercises help both prevent and eliminate fat deposits, and not just on the buttocks.

Shalukhin Alexander
Shalukhin Alexander
Personal trainer, sports doctor, physical therapist
  • Builds individualized exercise programs and leads personal training sessions;
  • Specializes in sports traumatology and physiotherapy;
  • Provides classic therapeutic and sports massage sessions;
  • Conducts research studies on new exercise and recovery techniques;
  • Chief website editor. Writes articles on sports injuries and sports supplements reviews.


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