Can exercising reduce cellulite?

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Cellulite is a natural part of the human body and affects up to 80–90% of people, especially women. However, it’s been labeled a “problem” that we’re conditioned to think we need to get rid of, mostly thanks to endless photo editing that showcases smooth, flawless skin.

To be perfectly candid, it’s not possible to get rid of cellulite with exercise alone. Even the most lean people can have visible cellulite.

That said, there are things you can do to reduce the appearance of cellulite, which may help you feel more confident in your skin.

What exercise will do is make the muscles under your cellulite stronger. The stronger your muscles are, the better you’ll feel. And the better you feel, the more confidence you’ll have — which will hopefully help you look beyond cellulite and focus on your power, instead.

Cellulite is visible subcutaneous fat that creates a “dimpled” or “orange-peel” appearance. It’s mostly found on the buttocks and thighs. Though exercise won’t get rid of cellulite, it may help reduce its appearance.

When designing an exercise program, you want to make sure that you’re doing a combination of cardio and strength training exercises 4–7 days a week, as this helps to achieve weight loss and prevent muscle loss.

Cardio, e.g., walking, running, biking, swimming, etc. is important for strengthening the heart and lungs while also helping to burn calories during the workout.

You’ll want to have a mixture of moderate and high intensity cardio. 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.g., lifting weights, using resistance bands, Pilates, etc. is important for building muscle mass and strength, which can help to burn more calories at rest.

Though your exercise plan may vary depending on your needs, goals, and intensity, it’s a good idea to get in at least 2–3 days of strength training per week.

Since weight loss is dependent on a calorie deficit and muscle building is dependent on a high protein intake, you’ll also want to make sure that you’re eating a nutritious diet with plenty of protein, e.g., fish, poultry, beef, eggs, dairy, lentils, beans, tofu.

If you are looking to reduce the appearance of cellulite, losing body fat and building muscle mass may have a modest effect. But, remember it’s not something you can completely get rid of with exercise alone.

Instead of focusing on getting rid of a natural part of your body, you’re much better off focusing on sustainable lifestyle habits that will improve your health and wellbeing.

Sources: Healthline.com