What do Kim Kardashian, Jessica Alba, Cindy Crawford, and Sandra Bullock have in common?

They’re all beautiful celebs, and they’ve all got cellulite. Yes, it’s true!

In fact, some data suggests that up to 90 percent of all adult women have cellulite somewhere on their bodies.

Although it’s impossible to get rid of cellulite completely, there are things you can do to minimize its appearance.

Strength training — especially when combined with diet and cardio — can reduce body fat and sculpt muscles, helping erase some of those butt dimples.

Ready to get started? All you need is 20 minutes to try this cellulite-busting routine.

This functional move targets your glutes. If your bodyweight alone isn’t challenging enough, hold a light dumbbell in each hand.

To get moving:

  1. Stand with a knee-high bench, step, or chair about 1 foot in front of you.
  2. Step up onto the bench with your right foot, pushing through your heel and driving your left knee up.
  3. Lower your left leg back down, stepping backwards off the bench.
  4. When your left foot reaches the floor, push back up through your right heel again, driving that left knee back up toward the sky.
  5. Repeat 10 to 12 reps on the right leg, then switch to the left. Complete 3 sets.

This plyometric move will get your heart rate up — torching calories — and target your lower body at the same time.

Try to land softly on your toes to prevent jarring your joints — and those dreaded shin splints!

To get moving:

  1. Stand in a wide squat position. Your toes should be pointed slightly out and knees slightly bent.
  2. Keep your arms bent in front of you, with hands together at chest level, or rest your hands on your hips.
  3. Squat down. When your thighs are parallel to the floor, propel yourself up into a jump, bringing your feet together.
  4. Ensure you land on your toes, feet together.
  5. Jump into your wide starting position, drop down into a squat, and repeat.
  6. Complete at least 10 reps for 3 sets.

Glute bridges strengthen your glute and hamstring muscles. If you need an extra challenge, carefully place a moderate-weight dumbbell on your pelvis to add resistance.

To get moving:

  1. Lay on the floor with your back straight, feet flat on the ground, and knees bent at a 45-degree angle. Your arms should rest along your sides with palms facing down.
  2. As you inhale, push through your heels and raise your hips off the ground by squeezing your glutes and hamstrings. Your body, resting on your upper back
  3. and shoulders, should form a straight line down to the knees.
  4. Pause 1 to 2 seconds at the stop — making sure to squeeze your glutes — and return to the starting position.
  5. Complete 10 to 15 reps for 3 sets.

Another plyo favorite, jumping lunges help promote fat loss and muscle endurance in your lower body.

To get moving:

  1. Stand with your feet together and your arms down at your sides.
  2. Jump into a lunge position, leading with your right leg.
  3. Pause for 1 second and jump up again, switching legs, so you lunge leading with your left leg.
  4. Complete as many as you can in 30 seconds. Rest for 1 minute and repeat again.

via Gfycat

Traveling lunges develop your glutes, quads, and hamstrings, as well as support an increased range of motion and hip mobility.

To get moving:

  1. Stand with your feet together and your arms down at your sides.
  2. Step forward and lunge with your right leg. Push through your right heel and extend your legs back to the start.
  3. Without stopping, lunge forward with your left leg, pushing through your left heel and extending your legs back to start.
  4. Repeat 20 total reps for 3 sets.

via Gfycat

When you combine two popular leg- and booty-building moves — the squat and the deadlift — into one, you’ve got a cellulite-fighting one-two punch. Start with 10-pound dumbbells and increase the weight as needed.

To get moving:

  1. Stand with your feet slightly closer than shoulder-width distance. Hold a light dumbbell in each hand.
  2. Keeping your chest up, squat down until your thighs are parallel to the ground.
  3. Bring the dumbbells around in front of your shins and begin to extend your legs in a deadlift movement.
  4. After return to standing, bring the dumbbells back to your sides and squat down again. Complete 3 sets of 10 reps.

Unfortunately, there isn’t any concrete research to show that eating or not eating any specific foods will get rid of cellulite or decrease its appearance.

There is evidence, however, that overall weight loss can minimize the appearance of cellulite. Eating a balanced diet with appropriate portions of fruits, veggies, whole grains, lean protein, and healthy fats can help get you on the right track.

Although water intake doesn’t have a direct impact on cellulite, it could help prevent weight gain. Weight gain is often associated with cellulite formation.

Staying hydrated also aids in waste elimination. Flushing out toxins can help skin appear extra supple.

If you’re not already, aim to chug at least 64 ounces of water a day.

Some believe that cellulite occurs more often in areas with poor circulation.

Treatments that promote blood flow — like laser therapy and massage — are often used in hopes of making cellulite less visible.

Although positive results have been reported, much more research is needed to assess their overall efficacy

The same goes for home remedies like dry brushing and foam rolling.

Dry brushing is great for skin exfoliation, increasing blood flow, and promoting lymph flow and drainage, but there isn’t any evidence that it reduces cellulite.

­There also isn’t any evidence to suggest that foam rolling — a great tool for remedying muscle and connective tissue tightness — eliminates cellulite.

Consider doing light jumping jacks, walking in place, or skipping for 5 to 10 minutes to get your muscles warm.

If you have the time, end your routine with some light foam rolling or stretching. Check out this routine for some ideas.

If you complete this routine twice a week — along with eating a balanced diet and drinking enough water — you should start seeing results in just a few months.


Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.