How to reduce cellulite?

Invisible training
November 3, 2020
Body fat reduction
November 18, 2020

Cellulite is not related to being overweight, it also affects thin women and athletes. Find out how you can fight it.

DATE: November 2020
AUTHOR: Rui Madeira | Exercise

Several studies show that about 90% of women have cellulite or are concerned about it. Cellulite, also called orange peel skin, arises as a result of circulatory disorders that cause fat retention in certain body areas. This produces an increase in the body's fatty tissue causing irregularities in the skin that form lumps in the affected areas due to the accumulation of fat.

No matter what weight you may be, if you have a thin body or a few extra pounds, cellulite can appear anyway.

The most frequent areas of cellulite appearance are the legs, butt, abdomen and arms, and the most common causes are two: genes and hormones. An excessive caloric diet, circulation problems, a sedentary lifestyle or the consumption of alcoholic beverages can also trigger the appearance of cellulite in the body.

Women, the most affected!

Estrogens, known as female hormones, are involved in the women metabolism and influence the body fat distribution, defining the female silhouette, as they provide more fat in the thighs, butt and chest.

There are no magic formulas or miracle recipes to fight cellulite. The secret is to lead an active lifestyle, follow a healthy and balanced diet, practice specific exercises to tone the most affected body areas and maintain good hydration.

Some examples of exercises to reduce cellulite:


They are highly recommended for toning the legs and butt. They also help to improve flexibility and strength, an aspect that improves muscle power. There are several exercises, such as the front squat, walking sideways with the resistance band or doing leg extensions. A tip: use them a few times a week and combine them with aerobic exercise.


They are very effective for legs and reduce cellulite in the area. You can even do this exercise with a chair. With your feet shoulder-width apart, get up from the chair in a second and descend in 3 seconds, bringing your arms forward at the level of your chest each time you sit down (it will improve your balance). Advanced level: squat with only one foot on the ground. You can rest your hand on a table, if necessary. Respect the same rule of 1sec / 3sec cadences. It will be important that during this slow descent your spine is not impacted when you sit down.


Standing with your feet together, step forward a sufficient distance to allow both knees to be bent 90 degrees at the end of the descent, return to the starting position and alternate your leg after each repetition. Perform 10 repetitions for each leg. You can also add dumbbells or some weight element, to slightly increase the intensity.


This exercise will help you tone your arms and reduce local cellulite. With the help of dumbbells, the bíceps curl consists of raising the dumbbells towards the shoulders, flexing the elbows.


In supine position with knees bent, arms extended along the body and feet and hands firmly on the floor. Perform a controlled hip lifting movement, gradually lifting and separating the back from the ground until only the upper part is supported. Take the route in reverse trying to articulate the vertebrae throughout the exercise.

These are just a few examples of general exercises, which can help in reducing cellulite. However, RM Trainer always emphasizes the importance of individualizing the exercises, adapting them to the specificity of each person so that the results are the best.

It should also be remembered that, in addition to physical exercise, nutrition, hydration and an active and healthy lifestyle will always be key to the success in reducing the so unwanted orange peel skin.