Cellulite is a common and normal occurrence that develops when fat cells bulge through the connective tissue underneath the skin’s surface. It’s not medically harmful, but it can be a cosmetic concern for some people.

While there are no proven methods for permanently getting rid of cellulite, a variety of lifestyle factors, products, and medical treatments can help improve its appearance and the overall health of your skin.

1. Exercise

Getting enough exercise—and focusing on the lower body—might help diminish the appearance of cellulite.

Studies have shown that aerobic exercise and endurance training activities like cycling can be effective for reducing the appearance of cellulite. Experts recommend daily cardio along with two or three strength training sessions per week to target thigh and lower-body cellulite.

For example, this might include 20 minutes of brisk walking or jogging plus 20 minutes of a series of strength training exercises—using dumbbells, exercise bands, weight machines, or your own body weight. Exercises like squats, hip abductions, trunk curls, and leg presses are examples of strength training.

2. Hydration

Drinking plenty of water helps keep your body functioning properly and keeps your skin hydrated, which can positively impact its appearance.

Hydrated skin has improved elasticity and texture, which helps maintain its protective function. At least one study has shown that staying hydrated by drinking enough fluids during the day may be comparable to applying a topical moisturizer.

While limited research demonstrates how hydration may directly impact cellulite, evidence suggests that drinking water can improve the skin’s elasticity and surface appearance, which might, in turn, lessen the visibility of cellulite.

3. Healthy Diet

Eating a healthy diet full of fruits, vegetables, and fiber is beneficial for your overall health—and it’s likely to be beneficial at preventing cellulite.

In addition to helping keep excess weight and fat away, eating nutritiously can support stronger and more supple skin and connective tissue beneath the skin. Plus, consuming healthy foods contributes to lower levels of inflammation in the body and prevents water retention, which might lessen the appearance of existing cellulite.

4. Dry Brushing

Dry brushing, which is a traditional Ayurvedic medicine (ancient healing system of India) method of exfoliating (removing surface dead skin cells) the skin with a natural bristle brush using specific strokes. It can also help increase circulation and stimulate the lymphatic system, which collects fluid from the tissues to return to the bloodstream.

Supporters of this practice say it may help reduce the appearance of cellulite by improving blood flow and temporarily plumping the skin’s surface. While direct evidence is lacking, some research suggests that it could be useful for improving cellulite in certain situations.

For example, a 2022 study showed that dry brushing reduced cellulite in people who had had a thigh liposuction procedure (surgical removal of fat). Another older (and much smaller) study found that lymphatic drainage, which is an effect of dry brushing, was effective at improving the appearance of cellulite.

5. Massage Therapy

Massage therapy helps improve blood flow to the surface of the skin, and when combined with the lymphatic drainage technique, massage may decrease the appearance of cellulite.

Manual lymphatic drainage massage encourages the proper flow of lymphatic fluid (a fluid containing white blood cells that help fight off infections) throughout the body.

Because slow or stagnant lymph flow can cause a buildup in the body’s tissues and lead to inflammation, it’s thought that lymphatic drainage massage might help reduce swelling and improve the appearance of cellulite in some areas.

In addition, data has shown that some vigorous massage techniques can significantly reduce the appearance of cellulite, at least temporarily. This includes vacuum-assisted mechanical massage with lymphatic drainage. It is a specific method that uses a tool to enhance circulation and reduce built-up fluid to improve the appearance of skin with cellulite.

Other research has shown that using a vibrational device during massage significantly reduced the appearance of cellulite compared to areas of the skin that were not massaged.

6. Skin Care Solutions

Taking care of your skin by applying certain topical products can improve its overall appearance.

While some formulas may support collagen (a structural protein in skin) production and subtly tighten and firm the skin, topical products alone are not a magical fix for cellulite.

Some of the skin care ingredients you might try to help smooth out your skin’s appearance, at least on the surface, are:

• Caffeine: When applied topically, caffeine can affect blood circulation and make cellulite less obvious. In addition to being an ingredient in skin care products, a do-it-yourself (DIY) scrub using coffee grounds and coconut oil can exfoliate, smooth, and soften the skin—temporarily making it look tighter and firmer.
• Essential oils: Massaging essential oils into the skin can improve softness and texture, which is why these products are being studied for treating cellulite. While additional evidence is needed to support their effectiveness, experts recommend using a moisturizer daily to help temporarily plump up the skin, making issues like cellulite less noticeable.
• Retinol: Experts suggest that topical products containing at least 0.3% retinol (a form of vitamin A) support the body in producing more collagen, which can, in turn, thicken the skin and smooth the appearance of cellulite. Noticeable improvements may take at least six months of use.

7. Collagen Supplements

Collagen—which is a natural material in the body that makes up your cartilage, bone, and skin—may be useful for improving the appearance of cellulite when taken in supplement form.

In initial research, taking collagen peptides (small protein components from animal collagen) has been shown to support aging and dry skin, muscle strength, joint conditions, and more. Some studies have suggested that collagen supplements can improve the appearance of skin and cellulite, likely due to collagen’s role in keeping skin and tissues healthy.

That said, much more evidence is needed to support the claims that collagen supplements (or other supplements) can reduce cellulite.

8. Advanced Treatments for Cellulite

Several medical treatments for improving cellulite can be performed in a healthcare provider’s office. Certain energy-based devices temporarily treat cellulite by using power from radiofrequency, acoustic waves, lasers, and light.

Some of the most common minimally invasive procedures are:

• Subcision: This procedure is recommended for extreme cases of cellulite. It involves inserting a needle underneath the skin to break up tissue fibers below the skin’s surface and allow fat cells to spread out. It can be performed manually or with a vacuum-assisted laser tool. It may improve the appearance of cellulite for up to three years.
• Laser treatments: Using laser and light energy wavelengths, different devices (like Cellulaze) use heat to help break up tough bands of tissue—thickening the skin and smoothing out cellulite dimpling. These techniques effectively improve the skin’s appearance and texture for a year or more.
• Radiofrequency: Radio wave energy heats the area to help promote collagen and break down fat cells. Different radiofrequency devices might also use laser light, suction, and massage to temporarily further skin-smoothing results.
• Acoustic wave therapy: A device administers focused shock waves to the skin to help break down fat cells, support circulation, produce collagen, and stimulate lymphatic drainage. Typically, several sessions over a period of weeks are needed.
• Carboxytherapy: Injecting carbon dioxide gas into specific areas underneath the skin can damage fat cells and eliminate them from the body. Some studies suggest it can improve cellulite safely and effectively, specifically in the thighs and buttocks.
• Injectables: Injectable dermal filler substances—like calcium hydroxyapatite (CaHa), and poly-l-lactic acid microspheres—are inserted underneath the skin using a small needle to help stimulate collagen growth and plump skin. Xiaflex (Clostridium histolyticum) breaks down collagen in the cellulite and is used off-label (meaning n a way other than that for which it was approved by the Food and Drug Administration).

For more effective or more permanent results, a healthcare provider may suggest combining more than one type of therapy.

9. Lifestyle Tips to Prevent and Manage Cellulite

It may not be possible to prevent cellulite entirely, but there are some lifestyle tactics that can help manage the issue. These include:

• Decreasing alcohol intake: Alcohol can dehydrate and inflame the skin, while also contributing to premature skin aging.
• Maintaining a healthy weight: Keeping to a proper weight can help you avoid drastic weight fluctuations that may make loose or sagging skin and cellulite more prominent.
• Getting enough sleep: Adequate sleep limits the release of the inflammation-causing stress hormone cortisol in the body, and allows for the release of hormones required for collagen production.
• Stopping smoking: Smoking ages the skin by damaging the connective tissues, collagen, and skin fibers.

What Causes Cellulite?

Cellulite develops when the collagen fibers connecting fat to the skin start to break down, stretch out, or rearrange. This makes room for fat cells to bulge and create a dimpled appearance on the skin’s surface.

While virtually anyone can experience cellulite, several factors can impact where it shows up and how much of it you have. These factors include:

• Age
• Genetics
• Hormonal changes
• How your body burns energy
• Hydration levels
• Sex

How to Embrace Your Cellulite

If you have cellulite—know that you are not alone.

Cellulite is normal and common in all body types and shapes. It’s estimated that around 90% of people assigned female at birth have cellulite, in part because of how fat is arranged underneath the skin in the female anatomy—but males can experience it, as well.

While cellulite itself is not a medical concern, it can be a cosmetic concern for some people. Cellulite cannot be permanently removed completely, but if it’s bothersome to you, a healthcare provider can help explore potential product and treatment options.

What Not to Do

Experts do not recommend the following in treating cellulite:

• Cryolipolysis: Also known by the product name CoolSculpting, this procedure uses an applicator on the skin to safely freeze stubborn fat cells. While data show that it’s effective for reducing pockets of fat on certain areas of the body, there’s not enough evidence to confirm that it’s useful for removing cellulite.
• Mesotherapy: This skin rejuvenation technique involves injecting a variety of substances like vitamins, minerals, enzymes, and medications into the middle layer of skin. The combination of injected ingredients varies widely and often leads to side effects. There is no solid evidence to support its use for reducing cellulite.
• Supplements: In addition to collagen peptides, other supplements on the market claim to target cellulite. However, experts say that orally consuming ingredients like caffeine, ginkgo biloba, and grape-seed extract has not been proven to work for cellulite.

See a healthcare provider with questions about these or other cellulite treatment options.

Summary

Cellulite develops when fat deposits underneath the skin shift and bulge out. It’s normal and common to experience cellulite, especially around the thighs, hips, and buttocks. While factors like genetics, age, hormones, and sex play a role in cellulite development—habits like eating a nutritious diet, incorporating strength training exercises, and staying hydrated can support healthy skin tone and elasticity.

In addition, at-home tactics that may help minimize the appearance of cellulite include lymphatic drainage massage, topical retinol, collagen peptides supplementation, and dry brushing. A healthcare provider can answer questions about in-office procedures that are useful for improving cellulite, such as laser and light therapy, radiofrequency, subcision, and injections.