Cellulite  on the legs and buttocks spoils the anticipation of warm temperatures, short dresses and tight  bikinis for many women . The unsightly dents cannot be magically removed, but you can prevent them or at least mitigate them with physical activity. We show you the eight best anti-cellulite exercises for firm legs and a firm bottom.

The workout against cellulite is most effective if you perform the following exercises in three sets, 15 times per leg. Make sure you breathe regularly and take a break of about 20 seconds between each exercise. You should also take a five-minute break between each set.

Warm-up exercise: jump rope

Before you start the  workout  , you should warm up. A good example of this is jumping rope.

While standing, place the rope behind your feet and bend your elbows slightly. Now push yourself off the ground with your feet over your toes while swinging the rope. It is important to ensure that the circular movements are controlled with the wrists and that you only jump high enough for the rope to slide under your feet.

You can vary this basic jump slightly by alternately jumping only on the right leg, then only on the left leg, while keeping the other leg slightly bent.

cymbal jack

The pelvic lift is a classic anti-cellulite exercise:

  1. To do this, lie on your back and place your knees on the floor. The arms rest beside the body.
  2. Now slowly lift your pelvis and back off the floor until your thighs and torso form a straight line. It’s important to tighten your glutes, abdominals, and back as you do this, and to maintain that tension throughout the exercise.
  3. Stay in this position for about ten seconds and then slowly lower your pelvis back down.
  4. Before your buttocks reach the floor, lift them up again.

quadruped stand

The quadruped stand gently shapes the buttocks and the back of the thighs and thus helps against cellulite.

  1. Get on all fours, propped up on your forearms and knees.
  2. Make sure your elbows are on the floor at a 90-degree angle, your knees are under your hips, and your head is in line with your spine.
  3. Now lift your right leg up at a 90 degree angle and hold this position for a few seconds.
  4. Slowly lower the leg back down, but without putting it on the floor, and then raise it again.

Squat on the wall

This anti-cellulite exercise is simple but highly effective for toned thighs and a firm bottom:

  1. To do this, lean your back against a wall. The legs are shoulder-width apart and stand firmly on the floor.
  2. Now slide along the wall until your thighs and lower legs form a right angle.
  3. Hold this position for at least 30 seconds and return to the starting position.
  4. Repeat this exercise a total of five times.

Alternative: If you’re working out with a partner, you can rearrange this exercise to lean against each other’s backs.

lunge forward

The lunge forward is also a suitable exercise against cellulite:

  1. From a standing position, take a large step forward and place your front foot flat on the floor. The rear one stands only on the ball of the foot.
  2. Now lower the knee of the back leg towards the floor. The front thigh is parallel to the floor. The angles in both knees should be approximately 90 degrees.
  3. Hold this position for a moment, then dynamically push off to return to the starting position.
  4. When performing the exercise, make sure that your upper body remains straight and that your front knee does not protrude beyond your toes.

To increase the intensity of the exercise, experienced people can also hold a  dumbbell in each hand  and keep their arms bent in front of their upper body.

leg lift

This anti-cellulite exercise gives the bottom a firm, round shape:

  1. To do this, lie on your stomach with your arms and legs outstretched and tighten your buttocks, leg and back muscles.
  2. Arms are on the floor, chin is pointing toward chest, gaze is down.
  3. Now slowly lift both straight legs about five centimeters off the floor.
  4. After ten seconds, lower your legs again, but without completely lowering your thighs, and do the exercise again.

You can extend the exercise by pressing your heels together while lifting your legs, or quickly crossing and uncrossing your legs.


The tree is a  yoga exercise that not only trains your sense of balance, but also strengthens your standing leg – which is why it is also suitable as an anti-cellulite exercise:

  1. To do this, stand up straight with your feet together and stretch your arms out to the sides.
  2. Shift your weight to the right leg.
  3. Lift your left foot and place the sole of your foot on the inside of your right thigh.
  4. Raise your arms slightly bent, clasp your hands and tense your stomach.
  5. Hold the position for about ten seconds before repeating the exercise with the other leg.

Climb stairs

An everyday exercise that is extremely effective in fighting cellulite is climbing stairs. It trains the thigh, butt and calf muscles. You can do the exercise specifically as a training unit, but you can also easily integrate it into your everyday life. 

When climbing stairs you should consider the following:

  • Climb the stairs quickly, taking one step per step.
  • Elevate your knees higher than jogging and reinforce your footprint.
  • The muscles work harder when you land with the balls of your feet rather than your heels.
  • Don’t forget to use your arms for support.
  • The faster your running speed and the higher the stairs, the better the training success.



Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *