We gotta love our own flaws, but admit it or not, cellulite is one of the worst enemies of fitness enthusiasts, especially women. If you’re battling against these sneaky skin dimples, you probably have hesitated wearing bikinis without coverup or even just a pair of short shorts.
Cellulite is the deposition of fat under the skin, making it look dimply. It is much more common in women than men and is usually found in the thighs and buttocks. Since cellulite typically develops due to fat under the skin in the butt, one of the ways to get rid of them is through butt exercises that strengthen your glutes.
If cellulite gives you problems, it’s about time you consider these amazing buttock-cellulite removal workouts.
1. Barbell Step-ups
Step-ups are a powerful way to work your glutes and lower body; how much more if you incorporate the use of a barbell? Barbell step-ups targets your shoulders, lower back, buttocks, and lower body while improving your symmetry and balance.
To do barbell step-ups:
- Stand upright with a barbell on the back of your shoulders and with a flat bench in front.
- Step your right foot up on the bench, and let your left foot come alongside the right.
- Step your left foot down the floor, followed by the right to return to the starting position.
- Do this for as long as you can. Make sure to engage your glutes as you go on.
Deadlifts engage more major muscles than any other movements. It is a wonderful exercise that targets both your upper and lower body and including the back muscles. If you have to perform just one exercise, deadlifts are the sure win. With deadlift, proper form is vital to avoid any dangerous mistakes.
To do deadlifts:
- Stand with feet hip-width apart and toes pointed slightly outward.
- Grab the bar narrow with your hands approximately shoulder-width apart without bending your legs.
- Bend your knees until the lower legs touch the bar.
- Straighten your back by lifting your chest. Take a breath and start to stand up with the weight.
- Do this for up to 10 times.
3. Squat Jumps
Squat jumps are another butt exercise that doesn’t require any equipment. They are excellent for activating and strengthening the lower body muscles and building your explosive jump and vertical jump.
To do squat jumps:
- Start in a sitting position with your back straight, hands at the back of the head, and feet slightly apart.
- Jump up to return to the starting position. Feel the tightness in your abdominal muscles.
- Do 3 sets of 15 reps.
4. Plie Squat plus Side-kick
This exercise targets and strengthens the quads, hamstrings, and glutes. It is just what it sounds: a plie squat with a side-kick.
To do plie squats plus side-kick:
- Stand with your feet wider than hip-distance apart, toes pointed outward, and hands on your hips.
- Lower your body into a squat.
- Stand up as you shift your weight into your left leg. Immediately raise your right leg off the ground for a kick to the side. Aim to make it parallel to the ground.
- Return to the squat position to complete a rep.
- Do this for 30 seconds, then alternate the legs.
Lunges are great for developing the endurance and strength of your lower body, focusing on the glutes, core, thighs, and hips. Lunges are very simple and can be done everywhere.
To do lunges:
- Stand with your hands on the waist and your feet hip-width apart. Make sure to engage your core.
- Step your right leg forward with the heel first and shift your weight.
- Lower your body until your right knee makes a 90-degree angle.
- Return to the starting position by pressing into your right heel.
- Do 3 sets of 15 reps. Alternate the legs.
6. Donkey kicks
Also known as quadruped hip extension, donkey kicks are a lower-body exercise that works and strengthens your lower back, buttocks, and legs.
To do donkey kicks:
- Get down on all fours with your knees bent and lower legs parallel to the floor.
- Start to lift and extend your right leg while maintaining the bend in your left knee.
- With your right leg raised, kick your right sole up a little higher as you squeeze your buttocks. Feel the tightness in your abs.
- Return to the plank position.
- Do 20 reps on each leg.
7. Mountain climbers
As a compound exercise, mountain climbers work several muscle groups and joints at the same time. Both the steady and moving motions target the glutes and muscles of the legs.
To do mountain climbers:
- Stand with your legs apart and get down to the plank position with your hands on the ground and legs extended to the back.
- Quickly bend your right knee forward as close to your chest as possible, and then return it to the starting position. Do this on the left leg.
- Start to bend your right knee outward to your armpit. Return to the plank position, and do this on the left leg.
- Stand up and repeat the movements again.
It’s hard to beat cellulite without doing anything. Together with the right types of food and regular workout that targets your buttocks, you can say goodbye to cellulite in no time!
Do you have any other secrets for removing cellulite on the butt and thighs? Share with us your favorite exercise to tone your glutes below.