Overview
Cellulite is an unwanted substance that builds up under the skin, giving it a rough, cottage cheese look. Although cellulite is not a serious medical condition, it can cause mental strife, especially when revealing clothing is worn. If your buttocks are affected by cellulite, your best bet is to burn fat in your butt and perform weight training exercises to build muscle and tone your body. It is hard to eliminate cellulite altogether, but you can make it less noticeable.
Step 1
Eat foods low in fat and high in nutrients to help promote weight loss. Try to give up foods like pizza, wings, cookies, doughnuts, chips, candy and crackers. Instead, consume foods low in sodium, fat and natural sugars found in fruits, vegetables, lean meats, low-fat dairy, whole grains and beans.
Step 2
Perform cardiovascular exercise involving your butt. Cardio can help contribute to weight loss throughout your whole body, including your butt. Do cardio such as stair stepping, spinning, versa climbing, hill running and rowing to ensure you are also working your buttocks. Aim for 45 to 60 minutes of cardio at least three days a week, alternating days.
Step 3
Execute a set of squats with dumbbells. Stand with your feet shoulder-width apart, while holding the dumbbells at your sides. Bend your knees to lower your body, stopping when your thighs are parallel to the floor. Stand up and repeat. Do four to five sets. Each set should be 10 to 12 repetitions. Keep your core tight and back straight throughout.
Step 4
Sit on the seat of a leg press machine to do leg presses. Place your feet shoulder-width apart on the platform, push it up slightly and flip the safety latches over to the sides. Lower the platform down until your knees form 90-degree angles, push back up and repeat. Stop your legs just short of full extension when you push up on the platform. Do four to five sets. Each set should be 10 to 12 repetitions.
Step 5
Step up and down on a weight bench while holding dumbbells. Stand behind the bench with your feet hip-width apart and the weights held at your sides. Place your right foot on the bench, then your left foot. Step down leading with your right foot, then step back up leading with your left foot. Continue to alternate back and forth with each leg leading. Do four to five sets. Each set should be 10 to 12 repetitions.
Step 6
Fasten a pair of ankle weights to your lower legs to do glute kickbacks. Get on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your left leg off the floor and move it in the air above you as high as possible. Push your foot straight toward the ceiling when doing this. Lower your leg back to the starting point and repeat. Do a set of reps and switch sides. Do four to five sets. Each set should be 10 to 12 repetitions.
Step 7
Lie on your back to do butt bridges. Place your arms at your sides, bend your knees and place your feet flat on the floor. Lift your hips up in the air until you form a straight line from your knees to your shoulders and squeeze your buttocks. Slowly lower and repeat. Do four to five sets. Each set should be 10 to 12 repetitions.
