7 BEST EXERCISES TO REDUCE CELLULITE ON BUTTOCKS AND THIGHS AT HOME

Here are the seven best strength training exercises to reduce cellulite. They focus on the most cellulite-prone areas of your lower body, including the glutes and thighs.

Try these exercises 2-3 times per week for best results. You will need a long resistance band for two of the exercises. Perform each move 8-12 times then move to the next one. Go through the sequence two times for best results.



1. PLIÉ SQUAT

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1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.
2. Raise your heels off the floor and squeeze your calves.
3. Lower your heels and return to the starting position.
4. Repeat until set is complete.

Keep your abs tight, your back straight and maintain your knees in line with your toes. Breathe out as you raise your heels and squeeze your calves and then slowly lower your feet to the starting position.

The plie squat with calf raises is a great exercise to strengthen your legs and glutes. This exercise targets the muscles on the back of the lower legs, your calves, but due to the plie squat position you’re in, it also strengthens your glutes and inner thighs.

2. PISTOL SQUAT

Freeletics Exercises: Pistol Squats

1. Stand up straight with your feet hip-width apart and lift your left leg in front of you.
2. Start bending your right knee and slowly lower your hips back.
3. Push through the right heel to return to the starting position.
4. Switch to the left side and repeat.

When doing the pistol squat, keep your back straight, chest open, shoulders back and your core tight. Lower your hips back slowly, keep your balance and go only as low as you can without losing form. Breathe out as you push through the heel to get back up and keep your raised leg straight.

The pistol squat is an advanced move that tones and builds your lower body and corrects muscle imbalances. Since this exercise requires core support and posture alignment, it also challenges and strengthens the core and improves both stability and coordination.

3. SIDE LUNGE

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1. Stand straight with your feet hip-width apart.
2. Step out to the side and transfer your weight to that leg.
3. Use your lead foot to push you back to the starting position.
4. Repeat and then switch sides.

When doing the side lunge, pull your abs in, keep your back straight and face forward. Don’t step too wide to the side, breathe in and keep your knees pointing in the same direction as your feet. Keep both heels flat on the floor and, as you breathe out, use the lead foot to push you back into the starting position.

The side lunge adds a lateral movement that is often neglected in more traditional lower body exercises, such as squats and forward or backward lunges. This lateral movement targets the inner and outer thighs and helps to strengthen and tone those areas of your legs. This is also an excellent move to strengthen your quads, hamstrings and glutes, which makes the side lunge a very complete lower body exercise.



4. ELEVATED LUNGE

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A) Begin by standing a few feet in front of a step and reach your left foot back so toes are on the bench and heels lifted.

B) Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.

C) Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for desired number of reps and switch sides.

 5. RESISTANCE BAND ALTERNATING GLUTE SQUEEZE

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A) Hold handles next to hips with elbows bent and place both feet on the band, hip-width apart.

B) Lift right foot and press the band back at an angle squeezing your glute. Keep leg straight. Release and switch sides.

6. RESISTANCE BAND BUTT BLASTER

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A) Kneel on the floor and wrap band under right foot, placing hands down under shoulders while holding handles against the floor.

B) Lift right knee off the floor slightly and push right foot back to extend leg straight against the band, squeezing your glute.

C) Release slowly, bringing knee back into a bent position. Continue for desired reps and switch feet.

7. SINGLE LEG HAMSTRING BRIDGE

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A) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.

B) Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on another side.

Great job completing one round! Get a drink of water, go back to the top of the list and go through the entire set one more time.