Cellulite is a totally normal and common thing that happens when fat cells push through the connective tissue under your skin. It’s not harmful to your health, but some people don’t love how it looks.
There’s no surefire way to get rid of cellulite for good, but certain lifestyle habits, products, and treatments can help make it less noticeable and improve your skin’s overall health.
1. Exercise
Staying active—especially focusing on your lower body—can help reduce the look of cellulite.
Research shows that cardio and endurance exercises (like cycling) can make a difference. Experts suggest doing daily cardio plus strength training 2-3 times a week to target cellulite on your thighs and lower body.
For example, you could try:
- 20 minutes of brisk walking or jogging
- 20 minutes of strength exercises (like squats, hip abductions, leg presses, or bodyweight moves) using dumbbells, resistance bands, or machines.
Where Cellulite Shows Up
Cellulite can pop up anywhere with extra fat, but it’s most common on:
- Buttocks
- Hips
- Thighs
2. Hydration
Drinking enough water keeps your body running smoothly and your skin hydrated, which can help it look better.
Well-hydrated skin has better elasticity and texture, making it more resilient. One study even found that staying hydrated works as well as using a moisturizer.
While there’s not much direct research on hydration and cellulite, drinking water improves skin elasticity, which might make cellulite less noticeable.
3. Healthy Diet
Eating plenty of fruits, veggies, and fiber is great for your overall health—and it might help prevent cellulite, too.
A balanced diet helps you avoid excess fat, keeps your skin and connective tissue strong, reduces inflammation, and prevents water retention—all of which could help minimize cellulite.
4. Dry Brushing
Dry brushing is an Ayurvedic technique where you exfoliate your skin with a natural bristle brush using specific strokes. It boosts circulation and stimulates the lymphatic system (which helps remove excess fluid).
Fans of dry brushing say it can temporarily plump the skin and reduce cellulite’s appearance. While there’s not a ton of direct proof, some studies suggest it helps—especially after liposuction or when paired with lymphatic drainage.
5. Massage Therapy
Massage increases blood flow, and when combined with lymphatic drainage, it might help with cellulite.
Lymphatic drainage massage helps move fluid buildup in tissues, reducing swelling and possibly improving cellulite. Some studies also show that deep massage (like vacuum-assisted or vibration massage) can temporarily smooth out dimpled skin.
6. Skin Care Solutions
Certain skincare products can improve your skin’s texture, though they won’t magically erase cellulite.
Some ingredients to try:
- Caffeine – Can improve circulation and temporarily tighten skin (even DIY coffee scrubs help!).
- Essential oils – May soften skin, but more research is needed.
- Retinol – Products with at least 0.3% retinol boost collagen over time, thickening skin and smoothing cellulite (results take ~6 months).
7. Collagen Supplements
Collagen (a protein in your skin, bones, and cartilage) might help when taken as a supplement. Early research suggests collagen peptides improve skin health, but more studies are needed to confirm their effect on cellulite.
8. Medical Treatments
For more noticeable results, in-office procedures like these can temporarily improve cellulite:
- Subcision – A needle breaks up fibrous bands under the skin (lasts up to 3 years).
- Laser treatments – Devices like Cellulaze use heat to thicken skin and smooth dimples (lasts ~1 year).
- Radiofrequency – Heats the area to boost collagen and break down fat.
- Acoustic wave therapy – Shock waves break down fat and stimulate circulation.
- Carboxytherapy – CO₂ injections dissolve fat cells.
- Injectables – Fillers like CaHa or Xiaflex plump skin or break down collagen.
For best results, some providers combine multiple treatments.
9. Lifestyle Tips
You can’t always prevent cellulite, but these habits help:
- Cut back on alcohol – It dehydrates and ages skin.
- Maintain a healthy weight – Prevents loose skin and fat fluctuations.
- Get enough sleep – Lowers stress hormones and supports collagen.
- Quit smoking – Damages skin’s connective tissue.
What Causes Cellulite?
Cellulite forms when collagen fibers weaken, letting fat bulge and create dimples. Factors like age, genetics, hormones, metabolism, hydration, and sex all play a role.
Embracing Cellulite
If you have cellulite, you’re in good company—about 90% of women (and some men) have it! It’s natural and not a health risk. If it bothers you, a doctor can suggest treatments, but it can’t be permanently erased.
What Not to Try
Experts don’t recommend:
- CoolSculpting – Freezes fat but doesn’t target cellulite.
- Mesotherapy – Unproven injections with mixed results.
- Supplements – No solid proof that pills (like caffeine or ginkgo) work.
Bottom Line
Cellulite is normal and happens when fat pushes under the skin. While genes, age, and hormones affect it, staying hydrated, eating well, and exercising can help. At-home tricks like dry brushing, retinol, and massage might improve its look, and in-office treatments offer temporary fixes. If you’re curious about options, talk to a dermatologist!