Cellulite. All women have it. Let me say that again: ALL. WOMEN. HAVE. IT. It’s not a matter of weight, body fat percentages, or even fitness level, per se.
I’m certainly stepping outside my comfort zone with this post! But I think it’s important to share information, despite being somewhat uncomfortable so that others in the same situation can have relatable content available to them. But before we jump into how to reduce cellulite on the thighs, butt, stomach, or arms, let’s take a deep look at why it forms in the first place.
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Before you start any sort of cellulite treatment, it’s imperative that you understand your body’s personal biology. If you are a female, there is one region of your body that’s predisposed to fat collection and lymph fluid stagnation: your upper legs and bum.
For men, the connective bands found in their legs between the skin and muscle are more prominent and layer in a crisscrossed pattern. Not only are these bands layered in a way that prevents the fat layer from squeezing through, but they are also wider and allow for stronger circulation. Women, on the other hand, have a totally different band pattern that runs vertically up the legs with more gaps in between.
To complicate things further, women tend to lose lymphatic pumping vigor in the legs as they age at a rate faster than men. A slower moving lymphatic system means less fat is being flushed away, even when we’re actively burning it off.
This difference in connective tissue patterning and lymphatic pumping, plus a predisposition to fat on the hips, thighs, and bum means almost all women will develop visible cellulite at some point in their life.
The lymphatic system is a network of vessels, ducts, and organs that moves and filters interstitial fluid throughout the body. It’s responsible for filtering out the stuff your body doesn’t need. However, it’s also to blame for fluid build-up (aka swelling or puffiness) when the lymphatic channels get backed up or damaged. You’ve probably heard of lymphatic massage treatments for the face, where the stagnant lymph fluid is flushed out to reveal a more chiseled, tighter face contour. But the same logic can be applied to your entire body! Lymphatic drainage is your ally if you want to reduce cellulite.
Cellulite is essentially fat deposits that lay unevenly under the skin. The fat layer responsible for cellulite is located between your skin and your muscles. Your body relies on lymphatic vessels to flush discarded fat cells and other impurities from the body. Thus, when lymph stagnates and fat accumulates, cellulite becomes more prominent.
Well-developed muscles in cellulite-prone areas can help diminish cellulite dimples, although it won’t eliminate them entirely. Genetics also plays a factor. So does body type. Traits like skin thickness or strong vs weak circulation get passed down from your parents. Some people are just more prone to cellulite! These are all factors to consider when assessing your body. And it’s also why “skinny” women can still have cellulite and many “thicker” women can appear to have less.
As a traditional pear-shaped gal with poor circulation, I’m the ideal genetic candidate for lower body cellulite. My cellulite situation isn’t perfect; but I manage to keep it in check, with only minor dimpling when I flex. Curious how I do it? Keep reading!
You can’t get rid of cellulite permanently, sorry. The underlying systems and features that cause cellulite are with you for life. (Which is a good thing, because they are critical to allow your body to function.)
But you can visually diminish the appearance of cellulite by reducing the thickness and prevalence of it using, what I call, a “breakup and flush” method.
You can also enlist the help of specialist treatments, though they can be quite expensive. If you struggle with excessive or extreme cellulite, this may be a good option for you. I will touch on those options towards the end of this article.
From my personal experience, the best way to reduce cellulite is with a breakup and flush approach. Meaning, you want to soften (“break up”) the deposit of fat. And then activate the lymphatic system to “flush” the fat cells, excess collagen, and stagnant lymph fluid away.
This how-to article will focus on dry brushing to stimulate the lymphatic system and vacuum cupping to break up and flush the fat away.
It’s worth pointing out that a clean, plant-focused diet and exercise can also prevent excessive cellulite in the first place. Processed or estrogen-rich foods can exacerbate the conditions that fat thrives off of. So ditch those in favor of vitamin-rich foods. Eat as many raw fruits and veggies as you can. Targeted exercise moves not only help smooth out the appearance of dimples by creating a firmer muscle foundation for the skin to lay against. They also get your lymphatic system pumping, which will help flush fat cells away. Try to get moving for at least 15 mins every day! I’ve included my favourite leg and glute workouts at the end of this article.
To reduce cellulite at home using lymphatic drainage combined with vacuum cupping, you’ll need:
Time needed: 28 days
It takes time to reduce cellulite. Be patient and kind to yourself. You’ll see results in about 2 – 4 weeks!
Also, don’t use excessive force. Lymphatic channels are just beneath the skin, so use a light touch.
Starting with your ankles and toes, work in small, gentle circles gradually up your to your knees. Don’t forget the back of your knees!
Starting at your knees, work in medium-size, gentle circles gradually up to your hips. Make a wide circle around your kneecap with the brush–this is a common area for fluid to accumulate. (aka: chubby knees.)
Spend more time on stubborn areas, but don’t overdo it and irritate the skin. Don’t forget the area of your thigh that meets the base of your cheeks! This is a stubborn area for most.
This time, move in long, gentle sweeps from your ankles up to your hips. This motion helps move lymph fluid and dislodged fat cells in the right direction.
Alternate between gentle circles and long sweeps with the brush over your hips, bottom, belly, and lower back. Always work in an upward motion towards your shoulders.
Finish off by brushing up your back and over your shoulders, towards your collarbones. Lymphatic vessels travel up the back and wrap over your shoulder to filter inside the chest cavity. Sometimes, lymph fluid can stagnate on the upper back or shoulders, so it’s good to give this region a quick sweep too.
As I mentioned above, this should be a slow absorbing formula. The next step will hurt if you haven’t applied a nourishing barrier with a high degree of slip.
Start at your ankles and work up to your hips. Continue to work in upward sweeping motions.
Select a glass cup that will cover a medium to large area. (I use the largest one in the set linked below.) Push the glass edge of the cup against the skin until you feel a barrier is formed. (ie: no air can get through.)
Squeeze the rubber bulb. You should see the skin lift up under the cup. (This suction-lifting is the part this is going to break up and loosen the fat.) Holding the rubber bulb firmly, drag the cup up towards your hip using a straight or diagonal line.
Release the rubber bulb to break the suction.
If this is too painful, use a smaller cup, apply more lotion/oil, or work in shorter movements.
After each session, you should feel a tingling sensation under the skin. This is the lymphatic fluid moving! When done correctly, there will be a feeling of lightness in the limbs. Once the lymphatic system has been activated, it will continue to pump for several hours. Doing this routine before you go to bed will assist with lymphatic drainage since you’ll be laying down and the lymph flow won’t have to travel against gravity.
Repeat steps 1 – 6 once a week, for 4 weeks. Some may see visible results after 2 or 3 sessions, but if you’ve never flushed your lower lymphatic system, it will be slower to respond.
Lazy Girl Tip: If you are looking for a more convenient way to get your lymphatic system pumping, try using a body scrub. Apply the body scrub while you are in the shower or bath, working in the same direction and with the same motions outline above. Scrubs won’t provide as dramatic results, but they are better than nothing when you are pressed for time!
A strong, consistently moving lymphatic system will continually circulate and flush toxins, lymph, and discarded fat cells from the body. A weak or stagnant system will do the opposite.
Unlike the cardiovascular channels, the Lymphatic System doesn’t have a large central pump to assist with circulation (ie: blood flow is pushed by the heart’s values.) Instead, the Lymphatic System relies on full-body muscle movement and a network of one-way flowing values inside the delicate lymph vessels. Scattered along this network are small bean-shaped clusters called lymph nodes. These nodes filter and eliminate pathogens and biological debris (discarded cells) from the body. Concentrations of them can be found along the throat, upper chest, armpits, elbows, abdomen, groin area, and knees. You want to pay special attention to these node-cluster areas during lymphatic drainage treatments.
Most lymph nodes and the lymph vessels are located just beneath the skin. You only need a light touch to ‘activate’ them. Dry brushing and vacuum cupping with glass cups work the superficial layers of the skin and muscles, which is why they are effective methods to flush stagnant lymphatic fluid and fat, and ultimately reduce cellulite.
As I mentioned above, increasing the firmness of the muscles underneath cellulite-prone areas can help smooth the skin’s overall appearance. Strap on some ankles weights for faster, more obvious results. I recommend aiming for at least 2 pounds per ankle. Here are the workout moves I love to reduce the appearance of cellulite:
Personally speaking, I do either the Rainbow legs lifts followed by Straight leg lifts, or Fire hydrants followed by Straight leg lifts, every day.
It only takes about 2 mins to do the full rep, so making it a part of my morning grooming routine is a no-brainer. It feels amazing to get your muscles moving early in the day. Or after work!
Pro tip: these can all be done while you watch Netflix. Just sayin’.
Sometimes you may want to enlist the help of a professional. Cellulite reduction treatments usually have the phrases “body contouring”, “lymphatic drainage” or “fat flushing/freezing” in their description. The following clinical treatments and professional services should help in cellulite reduction:
Please make sure these services are performed by a certified specialist in a professional clinical or day-spa setting. Combining treatments, such as infrared laser and cupping massage, seems to increase the speed and significance of results. Regardless of which type of treatment you choose, several sessions will be needed to see results.