Regular physical activity and a nutritious diet may help reduce the appearance of cellulite. Minimally invasive procedures, medications, and topical products may also help.

Cellulite may be more visible as you age or gain weight.

Various treatment options can help reduce its appearance, including topical products and cosmetic procedures.

Cellulite is dimpled-looking skin that commonly occurs in the thigh region or other areas where fat is stored.

It forms when fatty tissue deep in the skin pushes up against connective tissue. Its formation may be related to the production of estrogen.

Up to 90% of females who have been through puberty have cellulite. Despite how common it is, cellulite is linked to negative psychosocial effects.

According to the American Academy of Dermatology Association (AAD), certain cosmetic procedures can help treat cellulite. While no treatment can completely remove it, some noninvasive and minimally invasive treatment options may be able to reduce the appearance of cellulite.

Some options may require multiple sessions to see results, but others may need to be repeated every few years to prevent cellulite from reappearing.

Research-backed treatments for cellulite include:

  • Acoustic wave therapy, also known as extracorporeal shock wave therapy (ESWT), is a noninvasive treatment that can reduce cellulite and tighten skin.
  • Laser treatment may reduce cellulite and deliver results that last 6 months to 1 year or longer.
  • Subcision is a minimally invasive procedure in which a licensed technician uses a needle to break up tough bands of tissue responsible for cellulite. It may last 2 years or longer.
  • Vacuum-assisted precise tissue release uses a device with blades to cut through tough bands of tissue responsible for cellulite with results that may last 3 years or longer.
  • Carboxytherapy, a medical procedure that inserts carbon dioxide under the skin, may help reduce the appearance of cellulite, but more research is still needed.
  • QWO, also called collagenase clostridium histolyticum-aaes (CCH), is an injectable treatment that’s approved for cellulite treatment on the buttocks. A 2020 trial of 259 participants suggested CCH was safe and effective at treating moderate to severe buttock and thigh cellulite.

Certain topical products may help reduce the appearance of cellulite. These can include:

  • Topical creams containing caffeine may dehydrate your skin cells, which can reduce cellulite’s appearance. However, you must use the product daily to maintain the effect.
  • Topical products containing 0.3% retinol may also reduce the appearance of cellulite by thickening the skin. You typically need to use the product for at least 6 months to notice any results.

Before using a product on a wide area, try it on a small patch of skin for 24 to 48 hours to test for skin reactions or allergies.

The AAD notes that lotions containing aminophylline may not be safe for people with asthma, as aminophylline may affect breathing.

If you are overweight or have obesity, losing excess weight may tone your thighs and reduce the appearance of cellulite. However, if weight loss results in loose skin, this may increase the appearance of cellulite.

It’s also important to keep in mind that people of any weight can have cellulite, including athletes who exercise regularly. Losing weight may not necessarily reduce the appearance of cellulite in all people.

However, if you decide to lose weight, it’s important to do so safely and sustainably.

Weight loss usually involves increasing the amount of calories you burn through exercise, decreasing the amount of calories you consume through food and drink, or a combination of both.

Other weight loss tips, including swapping processed foods for more nutritious options, may help.

While exercise isn’t a foolproof way to get rid of cellulite on the thighs, stronger muscles and tighter skin may help reduce its appearance.

Certain leg and glute exercises may help tighten the skin around the thigh region, including:

Squats

To perform a squat:

  1. Stand with your feet shoulder-width apart. Make sure your toes are pointed forward.
  2. Lower your glutes as if you were sitting in a chair, ensuring your knees don’t go over your toes.
  3. Squeeze your glutes as you rise to the starting position, and then repeat.

Jump squats

This is a step beyond the regular squat with the added challenge of a jump at the end:

  1. Perform a regular squat.
  2. As you stand back up to the starting position, speed up slightly and jump.
  3. Try to land as softly as you can on your feet. Repeat.

Step-ups

  1. Stand in front of a bench or sturdy exercise box.
  2. Step up on the box, one foot at a time.
  3. Step back down in the same pattern.
  4. Repeat.

Glute/leg kickbacks

  1. Get in an all-fours position on the floor.
  2. Kick one leg back behind you, engaging your glutes and upper thighs.
  3. Repeat 12 to 15 times.
  4. Lower your leg and repeat on the other leg.

Side lunges

  1. Stand tall with your feet hip-width apart.
  2. Take a wide step out to the right side. Bend your right knee as you push your hips back while keeping the left leg straight.
  3. Keep both feet flat on the floor throughout the lunge.
  4. Push off with the right leg to return to the starting position.
  5. Repeat with the other side, bending the left knee and straightening the right.

Add progressions

Each of the exercises above allows you to use your body weight to your advantage. You can also include handheld weights and barbells as you see fit.

Do 12 to 15 repetitions at a time. As you get stronger, you can increase the weights or repetitions.

Be sure to warm up before exercise to prevent muscle strains.

Aim for 2 to 3 sessions per week, 30 minutes at a time.

Rather than focusing on one single exercise, aim for a regular workout routine that combines aerobic exercises and strength training. Aerobic activities help you burn fat, while strength exercises build muscle and improve overall skin elasticity.

In combination, all these factors may help improve thigh cellulite.

Some aerobic exercises that can help burn fat include:

  • cycling
  • dancing
  • hiking
  • running
  • swimming
  • walking

If you’re new to exercising, be sure to double-check with your doctor that it is safe for you before starting.

Why does cellulite develop on the thighs?

Cellulite can develop on the thighs because the area naturally has more fatty tissue. Other factors that increase the chances for cellulite include:

  • age
  • estrogen
  • family history
  • tissue inflammation
  • increased fatty tissue caused by weight gain
  • loss of collagen
  • thinning epidermis (outer layer of skin)

What are the stages for cellulite?

Multiple grading systems exist for cellulite. Researchers typically use them to evaluate the effect of treatment on cellulite during clinical trials.

The Cellulite Severity Scale consists of:

  • Grade 0: No depressions, raised areas, or draped appearance.
  • Grade 1 (mild): Superficial dimpling with an “orange peel” appearance and one to four slight depressions in the skin.
  • Grade 2 (moderate): Deeper rippling of the skin with a “cottage cheese-like” appearance and five to nine medium depressions in the skin.
  • Grade 3 (severe): Deep skin rippling with a “mattress-like” appearance and 10 or more deep depressions.

There’s no way to prevent cellulite. The chances of cellulite developing increase with age and certain lifestyle factors.

Although you can’t control your age, lifestyle strategies may help reduce the appearance of cellulite on your thighs. These can include things like taking regular exercise and eating a balanced diet.

Talk with a dermatologist if you’re interested in professional procedures to reduce the appearance of cellulite. Some treatments, such as laser therapy, may help.

If you don’t already have a dermatologist, the Healthline FindCare tool can help you find one in your area.

It’s also important to know that results from any remedy or procedure aren’t permanent. You’ll likely have to repeat the process to continually reduce the appearance of thigh cellulite.