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What is Cellulite and How to Reduce It

Discover what cellulite is, common causes, and 5 ways to help reduce the appearance of cellulite on your legs, thighs and arms

What's in this article:

Read Time: 5 minutes

What is Cellulite?
6 Common Causes of Cellulite
Facts Overview
5 Ways to Help Reduce & Prevent Cellulite
Exercises to Help Remove Cellulite from the Thighs & Legs
Skincare tips to improve skin elasticity
Summary
FAQs

How to Help Get Rid of Cellulite

Cellulite is completely normal, but if you're looking to reduce its appearance, you’re in the right place. While it can’t be removed entirely, there are gentle ways to help improve the look and feel of cellulite on areas like the thighs, arms and legs. From lifestyle habits to targeted skincare, discover how to support smoother, firmer-looking skin every day.

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What is Cellulite?

Cellulite is a common and completely natural skin condition that affects many people. It happens when fat deposits push through the connective tissue under the skin, creating a dimpled or uneven appearance. You might also hear it called “orange peel skin” or “cottage cheese skin.”

While its completely normal, many people look for ways to reduce the appearance of cellulite to feel more confident in their skin. The good news is, there are simple and gentle, caring ways to help smooth and firm the skin’s look and feel, including skincare, movement, and healthy daily habits.

Where Does Cellulite Appear?

Cellulite tends to affect women more than men due to the different fat, muscle, and connective tissue distribution. In fact, cellulite is thought to affect 80 to 90 percent* of women in varying degrees.

Cellulite is commonly found on:

Hips
Thighs
Abdomen
Buttocks
Breasts

^{**Sparavigna, A., Guglielmini, G., Togni, S., Cristoni, A., & Maramaldi, G. (2011). Evaluation of anti-cellulite efficacy: a topical cosmetic treatment for cellulite imperfections – a multifunctional formulation. Journal of Cosmetic Science, 62(3), 305–316. https://pubmed.ncbi.nlm.nih.gov/21839033/}

Q10 Firming+ Energising Body Serum-Lotion

6 Common Causes of Cellulite

So, what causes cellulite? The truth is, we don’t fully understand every detail of how cellulite forms. But experts believe it’s linked to a mix of hormonal changes, genetics, lifestyle, and how your skin and connective tissue are structured. Here are some of the most common causes of cellulite:

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1. Hormones

Hormones, especially oestrogen, are thought to play a big role in the development of cellulite. As women age and hormone levels change, particularly around menopause, blood flow to the skin can slow down. This means less oxygen and fewer nutrients reach the connective tissue, which can reduce Collagen production. As these tissues weaken, fat cells underneath become more visible, creating the dimpled appearance known as cellulite.

2. Genetics

Your genes can influence things like skin structure, circulation, and how your body stores fat, all of which affect your chances of developing cellulite. This is why some people are more likely to get cellulite on their thighs, legs, or arms than others, even if they have similar lifestyles.

3. Lifestyle factors

A less active lifestyle and a diet high in processed foods, sugar, or salt can also contribute to cellulite. These habits can lead to fat build-up, poor circulation, and water retention, all of which may make cellulite more visible. Smoking and excess alcohol can also affect the skin’s strength and elasticity, increasing the chance of cellulite appearing.

4. Poor blood circulation

Healthy blood flow supports the skin by delivering oxygen and nutrients that help it repair and stay firm. When circulation is slower, due to inactivity, sitting for long periods, or other health factors, skin can become weaker, making cellulite more noticeable.

5. Ageing

As we age, our skin naturally becomes thinner and loses elasticity. This makes cellulite more visible, especially on the thighs, legs, and buttocks. Oestrogen levels also drop with age, which may reduce circulation in certain areas of the body, another factor that can lead to the appearance of cellulite.

6. Stress

High stress levels may also affect how cellulite forms. Cortisol, the stress hormone, can affect blood flow, digestion and how the body stores fat. Stress can also lead to habits like eating poorly or skipping exercise, which are known to increase the appearance of cellulite.

How to Reduce Cellulite

Facts Overview

What is cellulite? Cellulite is a common skin condition caused by fat pushing through connective tissue, often appearing on the thighs, legs, arms, and buttocks.

What are common causes of cellulite? Common causes of cellulite include; hormonal changes, genetics, poor circulation, ageing, and lifestyle factors like diet and stress.

How to get rid of cellulite: While you can’t completely remove cellulite, healthy lifestyle changes and a skincare routine could help reduce cellulite on legs, thighs, and arms.

Cellulite skincare routine to firm the skin: Paired with hydration, exercise and dry brushing, firming products may help provide smoother-looking skin and improve its appearance. However, they have no direct effect on cellulite.

How to Help Remove Cellulite?

Many people search for ways to completely remove cellulite, especially from common areas like the thighs, legs, or arms. But while its difficult eliminate cellulite entirely (except through invasive methods such as surgery), you can take steps to help reduce its appearance and support smoother, firmer-looking skin.

Rather than focusing on how to get rid of cellulite for good, the most effective approach is to combine simple, consistent habits that work with your body, like staying active, nourishing your skin, and making healthy lifestyle choices. We explore how to help prevent against cellulite below.

5 Ways to Help Reduce and Prevent Cellulite

While cellulite is very common, it is difficult to reduce or prevent. However there are a few simple lifestyle habits that may help reduce its appearance and support firmer-looking skin.

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Eat a balanced diet to help reduce cellulite

A healthy, balanced diet which includes, wholegrains, fresh fruit, and vegetables, can support your skin and help reduce the buildup of fat beneath the surface. Processed foods that are high in sugar, fat or salt may contribute to inflammation, water retention and fat accumulation, making cellulite on thighs and legs appear more noticeable.

Stay hydrated

Drinking enough water - around 2 litres a day - is one of the simplest and most effective ways to support your skin’s natural elasticity. When your skin is dehydrated, it can lead to an uneven tone and complexion, which may increase the appearance of cellulite on the skin.

Try dry brushing or massage

Massaging or dry brushing areas prone to cellulite, such as the thighs or buttocks, can help stimulate circulation and support lymphatic drainage. Whilst dry brushing can’t treat, reduce or eliminate cellulite, it may help reduce the appearance by leaving it smoother and more toned.

Regular Exercise

Exercise is a great way to help reduce cellulite on the legs and thighs by increasing blood flow and supporting fat metabolism. Focus on lower body workouts such as walking, cycling or strength training, to help tone muscles.

Manage stress

High stress levels can affect hormones like cortisol, which may contribute to fat storage and poor skin health, factors linked to cellulite. Whether it’s a quiet bath, a short walk or simply slowing down, small acts of self-care can go a long way.

Exercises to Help Remove Cellulite from the Thighs and Legs

The thighs and legs are among the most common areas where cellulite appears. While there’s no instant fix, regular exercise can play a key role in improving the look and feel of your skin.

Targeted strengthening and toning exercises, such as squats, lunges, step-ups, and cycling, can help firm the muscles underneath the skin, which in turn may reduce the appearance of cellulite. These movements not only build muscle but also support better circulation and lymphatic drainage, both of which are important for skin health and texture.

Consistency is key. You don’t need to spend hours in the gym; even short workouts a few times a week can make a noticeable difference over time.

Skincare tips to improve skin elasticity

While cosmetic treatments only act on the surface of the skin and cannot eliminate cellulite located deep beneath the skin, a consistent body skincare routine can help reduce its appearance and support firmer, smoother-looking skin. Try the NIVEA firming products designed to care for your skin intensely and gently.

Step 1: Prep with a Dry Brush

Before showering, use a dry brush to gently massage areas where cellulite is most common such as the thighs, legs, arms or buttocks. This helps stimulate circulation and support lymphatic drainage, which may improve skin tone and texture over time. Use light, upward strokes and follow with a warm shower to prepare your skin for moisturising.

Step 2: Hydrate and Firm Daily

After bathing, choose from one of NIVEA’s targeted Q10 firming moisturisers to lock in moisture and support skin firmness:

The NIVEA Q10 Firming Body Lotion + Vitamin C is enriched a nourishing Collagen Booster Complex containing pure Q10 and Vitamin C, to help visibly firm the skin and improve elasticity within 7 days**. It also provides up to 72 hours of deep moisture, leaving your skin feeling soft, smooth and hydrated**. It’s ideal for daily use, especially on areas like the legs, thighs and arms where cellulite may appear.

^{*Complex tested in-vitro on skin cells

**Instrumental test, 44 volunteers}

NIVEA Q10 Firming Body Lotion

Alternatively, choose the NIVEA Q10 Firming & Energising Body Serum-Lotion, which offers a targeted blend of active ingredients. Its advanced formula contains NIVEA’s highest concentration of pure Q10*, plus Vitamin C and Hyaluronic Acid, to help visibly reduce the appearance of cellulite and give skin a firmer, more radiant look. Clinically proven** and fast absorbing, it delivers a firming energising effect while deeply hydrating skin for up to 72 hours***. Apply daily to areas on the thighs, legs or arms for the best results.

A gentle, consistent skincare routine can help your skin look softer , smoother, and more nourished. For targeting skin firmness, NIVEA’s Q10 Firming Body Lotion’s combine effective ingredients with skin-loving care to help you feel confident every day.

^{*Within the NIVEA body care range

****Instrumental test, 40 women}

Firming & Energising Body Serum Lotion

Summary

Cellulite is a very common and natural skin condition that affects many people, especially on areas like the thighs, legs, and arms. While it’s not possible to completely remove cellulite, there are effective ways to reduce its appearance and support firmer, smoother-looking skin. Understanding what causes cellulite - such as hormones, genetics, lifestyle, and ageing - can help you take gentle, caring steps to improve your skin’s texture and tone.

By combining healthy habits like eating a balanced diet, staying hydrated, regular exercise, and dry brushing with a consistent skincare routine, you can help reduce the look of cellulite on your skin. Combining these measures with a regular skincare routine helps maintain firmer, more elastic skin.

FAQs

What naturally reduces cellulite?

Healthy lifestyle habits like eating a balanced diet, staying hydrated, exercising regularly, and managing stress can naturally help reduce the appearance of cellulite.

Can exercise get rid of cellulite?

Exercise can’t completely get rid of cellulite, but it can help reduce its appearance. Regular workouts, especially those that tone and strengthen muscles, improve circulation and reduce fat, which can make cellulite less noticeable, particularly on areas like the thighs and legs. While getting toned won’t make cellulite disappear entirely, it can help skin look firmer and smoother over time.

Can you get rid of cellulite if you have it?

Cellulite can’t be fully eliminated (except by invasive methods such as surgery), but consistent lifestyle changes and skincare can help reduce its appearance and support smoother, firmer skin.

Does dry brushing help cellulite?

Dry brushing may help stimulate circulation and lymphatic drainage, which can improve skin texture and reduce the look of cellulite over time when combined with moisturising.

Does drinking water help cellulite?

Although hydration does not directly affect cellulite, drinking plenty of water keeps your skin hydrated and elastic, which can help reduce the appearance of cellulite and support overall skin health.