Exercise to Reduce Upper Thigh Cellulite


Upper thigh cellulite, often referred to as “cottage cheese thighs”, is the unsightly accumulation of fat that tends to reside predominantly on the posterior aspect of the thigh and the lower parts of the glutes.

Reducing the size of cellulite, or even eliminating it completely is not something that can be done overnight, rather it is a process that requires commitment, dedication, and effort. Most women don’t ever get the results they are after simply because they give up before their workout program has a chance to take effect.

In reality, you should expect to work hard for at least three months on this troubled spot before you start to see any results, however once the results start to come they will happen rather quickly from that point.

The most effective exercises for reducing upper thigh cellulite include those that stimulate the legs and glutes directly, as well as those that burn a significant amount of calories. Here is a short list of the most effective exercises you can do to start reducing the appearance of cottage cheese thighs:



Side Squats

Stiff-Legged Deadlifts

Inclined Walking or Running

Walking up Stairs

High-intensity cycling or spinning.


These are effective at stimulating the quadriceps, hamstrings, and glutes.


Lunges are similar to squats in their effect, however they require a tremendous amount of co-ordination and balance. Try these out slowly and when you gain confidence add some weight to the move.

Side Lunges:

Side squats are similar to lunges, except instead of stepping forward, you take a step to the side. This technique hits the thigh from a slightly different angle, helping to carve out more defined and toned legs.

Stiff-legged Deadlift:

This move is excellent for stretching and toning the hamstrings and glutes. This exercise is easily the most effective for carving out toned and shapely hamstrings, which are on the backside of the legs.

Inclined Walking or Running:

The incline is the important aspect here, because it will help recruit the regions most commonly associated with cellulite on the legs.

Walking up Stairs:

It is important to take 2-3 steps at a time. This stretched position stimulates the upper thigh and glutes much better than taking 1 step at a time.

Cycling or Spinning:

These are excellent for giving you both a muscular workout and a cardiovascular workout, so if you enjoy cycling it can be added and is highly beneficial for this particular problem.

Practice these exercises on a regular basis and in no time at all you will be seeing a reduction in the amount of cellulite on your thighs.

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