If you’re side-eyeing the dimples on your thighs and butt, know that you aren’t alone. Some data suggests that anywhere from 80 to 90 percent of adult women have cellulite somewhere on their bodies.

Cellulite isn’t size-specific. In fact, some people may actually be genetically predisposed to the condition. 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 dimples.

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

Do thisComplete the first three moves, then round out your routine with two of the final four exercises. Mix it up from workout to workout!

You’ll need a bench or other elevated surface for this combo move. It works your quads, glutes, and hamstrings, giving you more bang for your buck.

To get moving:

  1. Start by standing 1-2 feet from the bench.
  2. With your right foot, step up onto the bench, pushing through your heel. When your right foot reaches the bench, drive your left knee toward the sky.
  3. Lower your left leg down, stepping backwards off the bench to the starting position.
  4. Once your left foot reaches the floor, lunge backward with your right leg. Return to start.
  5. Complete 3 sets of 10 reps with both legs.

The key to a round booty is to work all sides of the glute muscle. The curtsy lunge hits the gluteus medius — which is important for hip stabilization — in addition to engaging your quads and hamstrings.

To get moving:

  1. Start by standing with your feet shoulder-width apart and arms bent comfortably in front of you for balance.
  2. Bracing your core and keeping your chest up, start to bend your left leg and step backwards with your right leg, crossing over the midline so your right foot lands at a diagonal behind you — as you would if you were curtsying.
  3. After a brief pause, push through your left heel and come back to start.
  4. Switch legs and repeat the same steps. This is one rep.
  5. Complete 3 sets of 10 reps, resting one minute in between sets.

The side lunge also targets the inner and outer thighs, making for a well-rounded lower body routine.

To get moving:

  1. Stand with your feet shoulder-width apart and your arms by your sides.
  2. Starting with your right leg, take a big step to the side — bending your left knee and pretending like you’re sitting back into a chair — and raise your arms out in front of you simultaneously for balance. Your right leg should remain straight.
  3. Do a form check here: Your chest should be up and your butt should be back and down, really targeting those glutes and hamstrings. This exercise takes quite a bit of flexibility and mobility in your hips, so don’t force anything that doesn’t feel right.
  4. Return to the starting position by pushing up from your right foot. Complete 10-12 reps on this side, then switch legs and repeat 10-12 reps on the other.

You’ll need a bench or some other elevated surface to complete a Bulgarian split squat. This move works your quads, hamstrings, and glutes.

If you need a challenge, hold a light-weight to medium-weight dumbbell in each hand to really feel the burn.

To get moving:

  1. Split your stance and stand facing away from a bench, with the top of your left foot resting on top of it and your right leg and foot planted about a lunge-length in front of it.
  2. With your core tight, lunge with your right leg, keeping your chest up, until your right thigh is parallel with the ground. You may need to adjust the placement of your right foot here to ensure you maintain proper form.
  3. Return to standing.
  4. Repeat 12 reps, then switch legs.

Unlike other leg exercises, this glute-targeting move doesn’t put any pressure on your lower back.

If the traditional glute bridge becomes too easy, switch to a one-legged variation. For an even bigger challenge, try a weighted hip thrust.

To get moving:

  1. Start by lying on the floor with your knees bent, feet flat on the ground, and your arms at your sides with palms facing down.
  2. Inhale and push through your heels, raising your hips off the ground by engaging your core, glutes, and hamstrings. Your body should form a straight line from upper back to knees.
  3. At the top, pause and squeeze, then return to the starting position.
  4. Complete 3 sets of 15-20 reps.

via Gfycat

This high-impact move can be a bit jarring. It isn’t for beginners or anyone who has concerns about their joints.

To get moving:

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Begin to squat down — pretend you’re sitting back in a chair with your arms coming out in front of you.
  3. On the rise, propel yourself into a jump, bringing your arms down to assist the movement.
  4. Land as softly as possible, letting the balls of your feet hit first, then immediately squat down and repeat.
  5. Complete 3 sets of 10-15 reps.

You’ll need a stability ball to complete this exercise, so save it for a gym day. Don’t let this bodyweight move fool you — it’s deceivingly simple, but you’ll feel it the next day.

To get moving:

  1. Lay on your back with a stability ball underneath your lower legs and feet. Put your arms out to the side with palms facing down.
  2. Engaging your core and glutes, press your hips up off the floor so your body, from upper back to feet, forms a straight line.
  3. Press your lower legs and feet into the ball for stability.
  4. Using your hamstrings, pull your heels toward your butt until your feet are flat on the stability ball.
  5. Return to the straight-body position. This is one rep.
  6. Complete 3 sets of 10-12 reps.

Complete this routine at least twice a week to get your lower body in shape and blast cellulite.

Make sure you’re warming up properly. Aim for 10 minutes of light cardio and add some dynamic stretching before you begin.

If the exercises become too easy, add reps. Once you can do 20 at bodyweight, add weight with a barbell or dumbbells.

To get the most out of this routine, make sure you’re eating a balanced diet and getting regular cardio. Reducing body fat is key to revealing a sculpted physique and wiping out cellulite.

Follow this routine, along with the rest of our pointers, and 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.