Ugh. Cellulite. Yes, that unsightly, dimply-looking skin that everyone hates, yet so many of us deal with. To make matters worse, it is often on our thighs and buttocks. You work out hard, real hard. But is your cellulite getting worse with exercise? Many think so. In this article, I will share what causes cellulite and ways to reduce it with leading experts.
Let’s get started.
From the Mayo Clinic, “Cellulite is a very common, harmless skin condition that causes lumpy, dimpled flesh on the thighs, hips, buttocks, and abdomen. The condition is most prevalent in women.
Many people try, with variable success, to improve the appearance of their skin through weight loss, exercise, massage, and creams marketed as a solution to cellulite.”[1]
From Healthline.com, “Cellulite is caused by a buildup of fat underneath the skin. Some women are more predisposed to it than others. The amount of cellulite you have and how noticeable it is can be based on your genes, body fat percentage, and age. The thickness of your skin also affects the appearance of cellulite.”[2]
Cellulite is just normal fat. It looks lumpy because it presses against connective tissue, resulting in the skin above it to pucker.
Whether you’re heavy or thin, you can get cellulite. Muscle tone can affect it, and very fit people sometimes have it. Hormonal factors and genetics both play a role. It might also be related to the thickness of your skin. Women are more likely to get it than men. It tends to form more as you get older.
Lifestyle factors may play a role. For example, cellulite may be related to:
- Unhealthy diet
- Fad dieting
- Slow metabolism
- Lack of physical activity
- Dehydration
- Total body fat (But at least one study showed that losing weight doesn’t change cellulite.)[3]
So, why is your cellulite getting worse with exercise?
As we talked about before, several factors impact why some people have cellulite and others don’t.
Genetics certainly plays a role. However, there is not much you can do about this so let’s focus our energy on the causes of cellulite which you can do something about.
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Poor Diet. You’ve probably heard the expression, “you can’t out-exercise a bad diet.” Yes, great bodies are made in the kitchen. This is especially true if you are no longer a teenager with a raging metabolism.
Regardless of how intense you work out, it is extremely easy to overeat and thus, eat more calories than you burn. Even marathon runners, who you would think could eat anything they wanted due to the nature of their activity, still have to carefully monitor what they eat to avoid excess weight gain.
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Exercise fires up your metabolism, as well as your post-workout appetite. Not only do athletic people still have to watch how much they eat, but also the quality of the food they consume.
Too much sugar. From Lipotherapeia, …“sugar is the number one cause of cellulite today and the increase of the appearance of cellulite in women in the mid-twentieth century has coincided with the increase in the consumption of various types of sugars, including sucrose (plain sugar), fructose, high fructose corn syrup (HFCS), etc.”[4]
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Doing the wrong type of exercise. There’s no way to prevent cellulite, according to the American Society for Dermatologic Surgery, and it’s a very common condition. The risk increases with age and certain lifestyle factors.
While you can’t control your age, you can make some changes to your lifestyle that may help reduce the amount of cellulite on your thighs and buttocks, as well as other parts of your body. These changes can include things like starting a regular exercise program and a nutritious diet.
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When it comes to exercise, the most efficient or quickest way to reduce the appearance of cellulite is through strength training.
The use of free weights is a great way to build muscle strength and tighten the skin up around the thigh and buttocks areas. Free weights are easy to use and quite inexpensive for those who like to work out at home.
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Other products that can reduce the appearance of cellulite
Self-tanning lotions. Tanning gives you a darker hue, which reduces the appearance of cellulite. The reason for this phenomenon is darker skin conceals the skin’s texture more than lighter complexions.
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Here are some of our favorite self-tanning lotions:
- SELF TANNER BODY LOTION - Create a flawless light bronze tan with gradual, natural-looking color while nourishing and hydrating dry and extra dry skin
- FIRMING TAN LOTION - Infused with antioxidants and Coconut Water, Jergens +FIRMING Moisturizer’s hydrating blend of nutrients boosts moisturization for healthier looking skin and daily skin hydration.
- CELLULITE REMOVER - Infused with collagen, elastin, and green tea infusions, our fast-acting, anti cellulite formula will help reduce cellulite appearance within 7 days
- A NATURAL, SUN-KISSED GLOW: Goodbye to orange hues and hello to a natural-looking tan. Our bronzing tanning lotion comes in fair to medium & medium to dark shades for all skin types.
- CLEAN BEAUTY: Trust Beauty by Earth for a natural self tanner organic made with organic aloe vera, shea butter, and botanical extracts without any harmful additives or dyes.
- SUITABLE FOR FACE & BODY: Our organic tanning lotion can be used on both face and body for a seamless, all-over tan. For acne-prone skin, use our tanner lotion for glowing skin.
- FRAGRANCE-FREE SELF TANNER - Our lightweight self tanner is fragrance-free and gentle enough to use on your face, allowing you to enjoy your glow without overpowering scents
- ADVANCED HYDRATION FROM HYALURONIC ACID - This hydrating tanning gel is made with Hyaluronic Acid, delivering deep hydration to help your skin feel soft and renewed
- NATURAL-LOOKING TAN - Get a streak-free, sun-kissed glow with this hyaluronic acid tanning lotion, made to develop gradually for a natural-looking tan
Cellulite creams. There are many anti-cellulite creams on the market, which reduce the appearance of cellulite by firming the skin as well as moisturizing it.
Here are some of our favorite anti-cellulite creams:
- Eliminates Persistent Cellulite. Results are just a click away! The Eveline Cosmetics Slim Extreme 4D Cosmetic Liposuction Professional Intensely Slimming and Remodeling Serum is an easy, fast, in home solution for hard to remove cellulite
- Inhibits growth of fat tissue. Visibly reduces the lumps and dimples under the skin, working on cellular level to effectively overcome stubborn fat cells and cellulite
- Lifts and firms the skin. Innovative ingredients energize the skin, improve blood circulation, tighten and firm the skin. Massaging the product into the skin helps with burning fatty deposits and purifies the skin
- ☀【Natural and Safe】This slimming cream contains is formulated with natural plant ingredients and other safe extracts, without any preservatives, non-irritating, easy to absorb. Suitable for all skin types. Belly fat burner for women men.
- ☀【Effective Slimming】Fat burning cream for stomach, waist, legs, arms, thighs, helps to shape a nice and attractive body. It can also be used as a body massage cream, Alleviate aches and relax the muscles.
- ☀【Firming Skin】 Hot cream ultra-moisturizing tightening & slimming works to firm your skin and keep you moist, helping to improve loose skin. This anti cellulite cream promotes blood circulation, helps in burning fats, and accelerates the metabolism and slimming process. After fully burning fat, it will help shape the muscle lines and make the muscles firmer.
- Slim cream - Try our cellulite cream for stomach butt and thighs that targets stubborn areas and see how our ultra moisturizing hot cream tightening and slimming formula can help you reach your goals
- Whipped body butter - Reach your goals faster through superior hydration with our whipped body cream for women and men looking for a thigh slimmer and tummy cream with potent moisturizing ingredients
- Slimming gel - Unlock your best figure with our hot sweat cream and workout enhancing sweat gel designed to promote better results alongside workouts and body sculpting tools for full body coverage
Anti-cellulite massagers. These massagers work by naturally drawing the toxins from your deep tissue using utility and eliminating the fluid retention and creating the sculpting, contouring effect.
- ✅ 4-in-1 Lymphatic drainage massage:Combining soothing heat, red light, deep vibration, and gentle bio-pulse massage, this lymphatic drainage massager delivers a relaxing full-body massage experience designed for daily wellness, self-care, and spa-like body care at home.
- ✅ Helps Improve the Appearance of Cellulite:This anti cellulite massage tool helps improve the appearance of cellulite, uneven skin texture,and stretch marks while supporting smoother, firmer-looking skin.It improves skin elasticity and promotes a smoother‑looking silhouette naturally for a more comfortable and polished look.
- ✅ 30 Adjustable Intensity Levels:Customize your massage routine with 30 adjustable heat,vibration,and pulse levels to match your preferred comfort and intensity. Pair with body oil or lotion for a smoother glide and enhanced massage experience.
- 3-in-1 Multifunctional Design - Featuring cupping therapy, micro-current massage and red light heating, this tool boosts lymphatic drainage, reduces cellulite and firms uneven skin.
- Customizable Intensity & Dual Modes - Featuring 9-level adjustable negative pressure (up to 60Kpa). Choose between Body Mode (with 2 interchangeable cups) for large areas like legs, abdomen, and back, or Face Mode (cup-free) for gentle facial care, meeting different care needs.
- Safe & Easy Home Spa Use - The built-in LED display shows real-time gear levels for simple operation. With a 20-minute auto shut-off and one-touch pressure release, this body sculpting machine ensures safe and painless use, suitable for daily self-care.
- Advanced Lymphatic Drainage & Detox Massage – Reduce Swelling & Water Retention: This lymphatic drainage massager uses multi-needle precision massage and Bioelectric SoothingPulse to deeply boost lymphatic flow, helping reduce swelling, water retention, and bloating. The enhanced detox process promotes better circulation, leaving your body feeling lighter, sculpted, and energized.
- Anti-Cellulite Technology – Smooth & Tighten Your Skin: This cellulite massager combines light, heat, vibration, and SoothingPulse to target stubborn cellulite & stretch marks. It boosts circulation, enhances collagen production, and improves skin elasticity, leaving you with firmer, more toned, and smoother skin. Ideal for legs, arms, stomach, thighs & waist.
- Full-Body Use – Target Cellulite & Fascia Release: Designed as a fascia blaster for cellulite, this device provides deep tissue massage for legs, arms, stomach, back, and thighs. If you need a lymphatic drainage tool, it seamlessly integrates into your beauty and wellness routine, enhancing circulation, muscle relaxation, and skin toning.
References
[1] https://www.mayoclinic.org/diseases-conditions/cellulite/symptoms-causes/syc-20354945
[2] https://www.healthline.com/health/cellulite
[3] https://www.webmd.com/beauty/get-rid-of-cellulite#1
[4] https://www.lipotherapeia.com/the-peach-factor-blog/sugar-and-cellulite
Claudia Faucher is a fitness and lifestyle blogger who shares practical tips for women over 50 on staying active, stylish, and confident. As the creator of FitFab50.com and Beyond59.com, she covers topics like workout gear, beauty trends, and wellness routines. Claudia is passionate about helping others live their best life at any age.
Last update on 2026-07-21 / Affiliate links / Images from Amazon Product Advertising API