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Exercises to Get Rid of Cellulite on the Buttocks

author image Jesica Salyer
Jesica Salyer graduated from Midwestern State University with a Bachelor of Science in kinesiology. She has 10 years of experience in volleyball mentoring, four years working in fitness training and coordination, and experience playing collegiate volleyball for Rutgers University. She also created RunOnOrganic.com and co-founded Further Faster Forever, a community created to encourage active individuals to challenge themselves.
Exercises to Get Rid of Cellulite on the Buttocks
A woman doing cardio exercises on a path with her dog. Photo Credit blyjak/iStock/Getty Images

Cellulite is essentially a culmination of extra fat stored in between muscle tissue and skin. Women are more often susceptible to cellulite than men because of higher levels of estrogen. Women typically store this excess fat in the buttocks and hip area. Fortunately, there are several exercises you can do to help rid your buttocks of cellulite. Eating sensibly is an important factor to getting rid of cellulite on the buttocks.

Buttocks Bridge

This move is performed as a pose, holding your body in one static posture. Get on all fours, like you're doing a crab walk. Drive your butt upward so that it is tight and contracted. Make sure to press your weight down through your heels, rather than your toes. Keep up this posture for one-minute sets and repeat it three times. You should feel a tightness in your glutes at that point. Work up to two-minute sets. Combine this move with these other cellulite ridding exercises to optimize your results.

Upright Posterior Leg Lifts

This move can be done anywhere you can sit or stand, making it an ideal move for those with minimal space to work out. While standing upright, extend one leg backwards with the toe pointed and leg straight. Extend it as far back as you can, then relax your buttockss and bring your leg forward. This is one repetition. Do 10 to 15 repetitions on each leg. You should feel a tightness in your buttocks after three sets. This move targets your three buttock muscles: gluteus minimus, gluteus medius and gluteus maximus as well as your hamstring, or bicep femoris.

Bent Over Upward Leg Thrusts

Leg thrusts are a dynamic move that you can feel targeting all three buttocks muscles right away. Start with your forearms and your knees on the ground. Keep your arms shoulder-width apart to help stabilize you. Bring your knee into your abdomen first, then drive your leg upwards by squeezing your buttocks and pointing your toe upwards. Full range of motion and extending as far as possible is key to feeling the burn. Perform 15 to 20 repetitions on each leg. Try using a yoga mat beneath you to minimize the discomfort on your knees.

Dumbbell Lunges & Squats

Lunges and squats are two of the most effective exercises you can perform to target your buttocks. To perform a lunge, take a big step forward and let your front knee sink down into a 90-degree angle. Use that front leg to push your body back upwards. That completes one repetition. To perform a squat, start with feet shoulder-width apart, bend your knees, push your butt back, sink down, then drive your weight downward and propel your body upright. Adding dumbbells to each move will make them more effective in fighting fat.

Cardiovascular Training

Cardiovascular training helps you burn fat all over the body by elevating your heart rate and metabolism. When combined with these strength exercises, this training will help target and eliminate cellulite in the buttocks area. Some effective cardiovascular workouts include walking or running on the treadmill at an incline, rowing, using the elliptical, riding a bike, doing step aerobics and using the StairMaster. These cardio routines will be optimized if you integrate it into your routine five to six days a week. Allow at least three weeks until you expect to see noticeable results in buttocks cellulite reduction.

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