Predator Jack. Stand with your feet together and hold both arms straight in front of you, palms together. Jump your feet apart, push your hips back, bend your knees and lower into a squat while pulling your arms apart and squeezing your shoulder blades together.

Shift your weight over your right leg, and then your left leg, then right and left again before returning back to center and standing back up. Gradually increase your speed and range of motion throughout the set.

Skater Jump. Start with your weight on your right leg with your knee bent. Bent your left knee so your foot is slightly off the ground. Push off your right leg and jump to your left, landing softly and holding that position for one count, keeping your hips back and down throughout.

Reverse the movement and repeat, gradually increasing your speed and range of motion. Blast-Off Push-Up. Start in a high plank. Push your hips back without arching your lower back until your knees bend to about 90 degrees. Pause for a beat, then explosively extend through your knees, ankles and hips while also pulling with your upper back as you lower into the bottom of a push-up.

Keep your elbows tucked into your sides to protect your shoulders. Tip Skip the push-up and just maintain a hold if you need it to be easier. In-and-Out Squat. Bend your knees, ankles and hips, keeping your feet close together. Jump your feet outward, landing softly and sticking it for a count, without letting your hips rise.

Jump your feet back in. Keep your head and hips down throughout the movement as you repeat for 30 to 60 seconds. Related Reading 12 Essential Squat Variations to Try. Low Box Runner. Place your left foot on a stable low box or step even a sturdy phone book will work.

Hold your right arm forward. Quickly alternate which foot is on the box and which is on the ground from side to side. Stay on the balls of your feet throughout the movement. Tip Perform the move at a slower, more controlled tempo at first, focusing on nice, clean exchanges of your hands and feet, and gradually increase your speed over time.

Low Box Burpee. Assume a wide sumo stance with your feet farther than shoulder-width apart and your toes pointed out slightly with a low box or a step in front of your toes. Drop your weight into your heels and lower your hips until your palms reach the box or step without rounding your lower back.

Jump your feet back into a plank. Reverse the movement and repeat for 30 to 60 seconds. Related Reading 15 Burpee Variations That Put Every Muscle to the Test. Bucking Hop. Assume a modified plank with your elbows slightly bent and your knees bent at degree angles.

Hop your feet up and down while landing softly. Then hop your feet to the left, then back to the middle, then to the right, and back to the middle again — all while keeping your palms firmly planted on the floor. Isometric Towel Row. Start with your left leg forward and your right leg back.

Place your left foot onto one end of a towel and grab the other end in your right hand. Pull the towel as hard as you can without holding your breath. Hold for 30 to 60 seconds, then switch sides and repeat.

Power Step-Up. Place your right foot onto a stable box, bench or step with your knee and ankle aligned, heel loaded and shin vertical. Drive through your right heel and swing your arms overhead as you switch your legs mid-air, landing softly on the other side.

Perform for 30 to 60 seconds at a time. Frog Push-Up. Strength training is the best way to reduce the appearance of cellulite. However, there are other things you should consider when trying to reduce cellulite. Cardio Incorporating cardiovascular exercise is very important to your overall health.

Eating healthy is critical to losing fat. Focus on lean proteins, fruits, and vegetables and reduce your intake of refined carbs and processed foods. Yes, cellulite tends to be passed on through families.

But as you saw at the beginning of this article, there are specific strength training exercises that can help reduce the appearance of cellulite on your lower body.

Thin people have it. Even models have it. They have professional air-brushing and spray-tanning! However, if you do happen to be overweight, losing weight can reduce cellulite.

Losing weight will shrink your fat cells and reduce your body fat. So shed any extra weight that may be exacerbating your cellulite, but then focus on practical solutions like the strength training exercises in this article that will firm you up head-to-toe. Incorporating cardiovascular exercise is very important to your overall health.

Focus on lean proteins, fruits, vegetables and reduce your intake of refined carbs and processed foods. After puberty, pretty much anyone can get cellulite, regardless of weight. Young girls can have it, but it becomes more visible in older women simply because their skin is thinner. In addition, women and men alike tend to gain fat and lose muscle with age, both of which contribute to having cellulite.

These areas carry the most fat, so they naturally have more chance of accumulating cellulite. Related: How To Get A Butt You Will Love. Probably not. Most doctors agree that even extreme surgeries like liposuction may not reduce your cellulite.

Please save your money and spend it on home gym equipment! The models you see in the magazines have been spray-tanned and photo-shopped so many times, any hint of cellulite they possess is not going to show up on the glossy pages of your magazine.

However, if you try the seven exercises listed above, you can tighten and tone your body and reduce the appearance of cellulite. And like we said above, the vast majority of women have cellulite, so you are NOT alone.

Please do yourself a favor and follow some body-positive influencers on Instagram, women who show their curves, cellulite and embrace the beauty within them. Wanting to become healthier is never a bad thing but loving yourself just the way you are is also something to work toward.

Beverly on July 9, at AM Reply. Maria on June 13, at AM Reply. You say at the beginning of the cellulite exercises that we need a resistance band for 2 of the exercises, but it does not seem to be the case in these 7 exercises above.

Chris Freytag on August 18, at PM Reply. Hi Maria - well thank you for making us aware of this. We actually updated this workout and forgot to take out this portion from the old exercises and workout.

We have changed it so you will NOT need to use a resistance band as you can see in the video! Thanks for staying on top of us with this! Grace on March 6, at AM Reply. I didn't expect much, however after four kids and endless weight losses and gains, I've plenty of cellulite and loose skin around my stomach, so i was willing to strive whatever.

With dermalmd cellulite serum I began noticing a difference almost immediately! My pores and skin is firming and tightening. Mistey Moore on July 13, at AM Reply. YAll need to go look up Ashley Blacks cellulite myths!!

The fascia blaster is a huge help with cellulite. Monica on January 20, at PM Reply. can cellulates be invisible after the exercises though one now have 5 years with deep cellulates on the butt. Chris Freytag on January 22, at AM Reply. Hi Monica - cellulite is tough Strength training and exercise will definitely help but if it still isn't going away, some topical creams and serums can make a difference.

Leslie Scott Cliff on December 16, at PM Reply. I used dermalmd cellulite serum with a cellulite massager and saw a reduction in cellulite.

Some research suggests that higher body fat percentage may increase the appearance of cellulite. This may be the result of excess body fat being pushed through fibrous septate connective tissue to make the appearance even more pronounced 7.

Further, building more lean muscle through strength training may decrease the appearance of cellulite.

While this is promising, there is surprisingly little research on this topic. That said, having cellulite does not automatically mean you have excess body fat. Since cellulite is mostly related to the distribution of connective tissue and people of all sizes have body fat, this means anyone can have cellulite.

For instance, a sedentary lifestyle, smoking, and excess alcohol consumption may worsen cellulite 8. In contrast, a highly active lifestyle paired with a nutritious, anti-inflammatory diet may improve the cellulite you see.

In addition, staying hydrated may temporarily reduce its appearance 8. However, the research behind lifestyle behaviors and cellulite is scarce. Therefore, it cannot be proven that specific lifestyle behaviors will affect the appearance of cellulite 8.

Cellulite is believed to be caused from a variety of factors, such as anatomy, sex differences, genetics, age, and body composition. Furthermore, spot-toning — or trying to slim a specific part of the body with extra exercises targeting that area — is also impossible.

To help make muscles more visible, the process requires losing body fat which impacts the entire body, not just one area and increasing muscle mass.

This requires a lifestyle commitment rather than just doing a few extra leg exercises every day. Cardio e. is important for strengthening the heart and lungs while also helping to burn calories during the workout.

For example, one day you could go for an hour walk and another day you could do a 20 minute high-intensity workout. Strength training e. is important for building muscle mass and strength, which can help to burn more calories at rest. If your goal is to build muscle in a specific area, such as your glutes, you may want to dedicate two training days a week to this area Ideally, try to incorporate both cardio and strength training into your fitness routine at least four or more days per week.

As a reminder, exercises alone will not get rid of cellulite. That said, lower body exercises can help improve strength and build muscle mass, which may help to reduce its appearance.

This move will fire up your glutes and help you improve your balance. Take your time with this movement. If needed, secure your balance by placing both feet on the box and then slowly lowering back down. The key to a round booty is to work all sides of the glute muscle.

The curtsy lunge hits the gluteus medius — which is important for hip and knee stabilization — in addition to engaging your quads and hamstrings. Muscles worked: Quadriceps, adductors , glutes, hamstrings, calves. This single-leg exercise helps to build a strong butt and improve your balance.

Muscles worked: Glutes especially gluteus maximus , hamstrings, core. If the traditional glute bridge becomes too easy, switch to a one-legged variation. For an even bigger challenge, try a weighted hip thrust.

Squats are a classic go-to exercise that target your butt, quads, and hamstrings. This explosive move is a great way to build strength and agility. In that case, stick with traditional squats where your feet are always planted on the ground. If you are looking to reduce the appearance of cellulite, losing body fat and building muscle mass may have a modest effect.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.