How to Get Rid of Cellulite + The Perfect Butt Lift Workout

Hi POPsters!!!

Here is today’s Monday workout: Perfect Butt Lift! I’ve designed some brand new moves that will strengthen your hamstrings and shape up your backside. If you’ve ever been worried about how the back of your thighs look, the only way you can really smooth out the bumps of the cellulite is to work the hamstring, stretch the hamstring, exercise overall, and eat clean. There’s no topical cream that will get rid of that “cottage cheese.” Just like how you can’t put cream on your boobs to make them bigger. Sorry, I had to say it. I’ve seen ads for it and all I can do is shake my head. Be happy with your bodies! Enhance what you’ve got and don’t compare your beauty to someone else’s! You’re different!

Do you know what cellulite really is? It’s a collection of fat cells that push against the connective tissue under your skin. In women, the muscle fibers create a honeycomb style pattern so when fat increases in a certain area, that area will bulge – creating the cottage cheese effect. The muscle fibers in men are arranged in a crisscross pattern that prevents dimpling. Isn’t that wonderful? I remember my biology professor trying to explain cellulite in another way too. He told us to imagine our muscle fibers as a bunch of rubber bands stretched out. If we push lard up against the back of the rubber bands, some will pop through, which represents the increase of fat in your body. The lard that gets through is the lumping you see on your hips and thighs if you have cellulite.


So the only way to get rid of cellulite is by decreasing the amount of fat in your body. You can do this naturally through diet and exercise. You do not have to go to the extremes of liposuction or other medical procedures. Your genes and your age also affect how visible your cellulite is.

And just a note on topical creams. Some claim to reduce the visibility of cellulite, but if you think about it, how does a cream that goes on your superficial body help get rid of fat internally. Well, the answer is simple. It doesn’t. What it does is remove moisture from the skin and makes the skin become firmer temporarily. This reduces the appearance of cellulite but in NO WAY gets rid of it. It’s like wearing a corset to get abs. Umm no.

Listen up, you are never “doomed” to look a certain way. You can work for the body and the strength you desire, and you will get it as long as you keep trying. The most important thing is to be real with yourself and love what you’ve got. 

Lemme know in the comments below what “problem area” makes you feel most self-conscious and we can talk more about how to deal with them here.

Love you and have a FANTASTIC start to your week. Go accomplish amazing things.

<3 Cassey

PS…For the #ABTOBERFEST workout of the day, click here.

PPS…You can get the POP Pilates Power Ring here or just use a small ball, balloon, or pillow to sub!



  1. I just started noticing how much fat and cellulite I have on my thighs. So that is a big problem area for me as well as my “spare tire” ab/love handle area….but I started following blogilates and doing the strength training videos as well as walking/running on the tredmill I know blogilates has cardio videos but I like to run :-)

  2. If you want to eliminate cellulite from your thighs then it is important that you realize that the foods you consume on A daily basis can greatly influence the effects of cellulite. The more fruits and vegetables you can incorporate into your diet the better off you will be and the chances of success will be that much greater. If your diet consists of a lot of fried and fatty foods you are really going to have to make the sacrifice if you want to get the results you desire.

  3. I found this solution to work extremely well. hope you find it useful.

  4. TiaGreene says:

    I use the Made from Earth Holistic Honey Lotion and somehow I put it on, and at night – IT TINGLES – At first it freaked me out but that’s prove that it’s doing it’s job. Of course, after applying to your cellulite, you must MASSAGE the Made from Earth Honey Lotion several minutes DEEP, so blood circulation can be doing it’s job ( I hope I am not mistaken) …..I can see a MAJOR difference in my cellulite since I have been using it. . .

  5. I agree that keeping keeping in tune with an active and healthy lifestyle is key in the battle against cellulite. But the biggest challenges with cellulite are a lack of circulation and lymphatic drainage. The easiest way to increase circulation and lymphatic drainage on a deep level (other than intense cardio) is with cupping. ButterCup, is an amazing in home cupping treatment that uses negative suction to help reduce the appearance of cellulite while allowing you to maintain your results. We believe in healthy alternatives to beauty and are against animal and self cruelty which is why we developed ButterCup. Finally a ethical, natural and effective cellulite solution for women who want to show a little leg with a lot of confidence. For more info check out the website: For 15% off enter promo code: OhSoSmooth

  6. Thanks for the post! It’s very important that we understand what cellulite is and causes of cellulite, this way we know what to do to avoid it.

  7. Great post! I think daily exercise and healthy diet is the best way to avoid or get rid of cellulite. Even though there’s other methods like creams or treatments available out there it’s still not proven that it works.


  8. Outstanding post however , I was wondering if yyou coud write a litte more on this subject?
    I’d be very grateful if you could elaborate a little bit more.
    Thank you!

  9. I’m underweight – less than 18 BMI, but have a bubble butt and saddlebags. I eat right, am vegetarian, portion control, and work out at least 3x/week. but still no loss of fat in outer thighs or butt – help!! It’s so hard to find proper clothes – dresses are hard b/c my butt is so much bigger than upper body and pants are hard to find due to outer thigh sticking out so much.

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  11. Awesome post.

  12. Great article. I used to have cellulite on my thighs, and I will share what worked for me so you can copy my steps:
    - drink 2-3 liters of water with lemon daily
    - massage your cellulite areas 2 times daily; brushing also helps
    - follow only a raw veggies diet
    - do 20 minutes of squats daily

    You should be fine if you just follow these steps. If you want my full story, just click The Name that appears in my comment box, right above my comment.

    Good luck!

  13. Remarkable! Its genuinely aweesome post, I have got much clsar idea about from this
    piece of writing.

  14. KendallAnn says:

    I have a huge problem with my stomach, butt and thighs. I have giant “thunder thighs” as some people call it. My butt is also pretty large. I can’t figure out how to get my butt and thighs into shape. My stomach has stretch marks all over it and so do my thighs. My butt kinda does but not as much as everything else. What should I do to get them into shape??? Does anyone know anything???

  15. Maggielicious says:

    I have celulite everywhere even on my back on my arms and especially butt :( is there any exercises I could do for my back tomato make the cellulite on my back to fade away ? HELP GIRLS !!

    • Chances are, if you have cellulite in all of those areas, you are probably carrying extra weight as well. When it comes to losing cellulite, you must also lose that extra weight, which means burning calories and building muscle. The internet is a great source for information on designing a routine. The key is consistency. You will never see results if you are not consistent. Gaining weight didn’t happen by eating a few slices of pizza every once in a while, just like burning fat will not go away exercising 30 minutes every once in a while. Running, jogging, or stair master which is cardio and works the butt/thighs as well are great to start out with. 30 min, 45 min, an hour. The point is to sweat and keep up a sweat. You will start to lose weight all over and that is why you will want to start getting used to using machines to tone up the rest of your body.

  16. Cassey, can you do a workout to get rid of cellulite??

  17. I wonder how long it would take to lose completely the cellulite if I eat right and work out. Cause I do it and it decreases but it never disappears!

  18. My problem areas are my stomach that keeps on staying big, but I am taking 2 TBSP of apple cider vinegar deluted in 8 oz of water every day for all of this week, so hopefully that gets rid of it before my VACATION for Thanksgiving break and I am so EXCITED i am giving it a humungous RUNONSENTENCE!!! yay! i have a ton of cellulite on the bag of my thighs, but i am not self conscious of it very much. i am more annoyed with my stomach!

  19. well I have amazing looking legs but I have a really big muffin top that doesn’t go with anything so I wanna wear shorts and a tank top but my muffin top gets in the way of it :( i’m still 17, cassey helps!

  20. I’ve always had a problem with my lower stomach. No matter my weight or my fitness level I’ve always had a Kangaroo Pouch and I’ve never even had kids!!

    Please love
    PS I love your website

  21. Hey ladies! Remember that your are all gorgeous just as you are! Congratulate yourselves for taking ACTION to take care of your bodies by eating properly and exercising regularly. Yes- getting the body of your dreams is a bonus but REMEMBER there is so much more to life than outward beauty. Think about things that may trigger bad eating habits or being too tired to work out. Exercise/diet is a part of a well balanced life in addition to good financial habits, spiritual, emotional, work, family, and social life. Remember to love yourself first in order to love others effectively.

  22. Hey ladies! Please remember that you are gorgeous just as you are! I struggled for years with being unhappy with my body. I still feel insecure about my cellulite but as long as I am taking care of myself by no

  23. I have a big problem with my lower belly pooch. But since I had surgery a few years ago my stomach cramps when I work that area at all!

  24. Hi Casseyyyy!!!
    I do not have a “big” problem with my body, i exercise, do yoga and pilates 4 hours per day, i eat healthy and i take care of my self BUT i am a bit disappointed cause my abs do not show up even if i add 2 hours cardio per week :(
    Some times i am thinking that i try and try and try but it is not worth it :(
    Any advise???

    • four HOURS per DAY? Do you mean week? I hope you mean per week!

    • You’re definitely working out a lot! I wish I had the time to workout 4 hours a day!!
      1) Are you sure you’re giving your body time to repair itself? That’s why rest days are important!
      2) Are you workout out your abs? Yes, yoga and pilates will help with your abs, but if you really want your abs to show, you can’t just do cardio to lower your bf%. You have to actually have abs to show! You definitely don’t need a super low bf% to have abs, especially if you have a healthy weight / BMI. You seem to be rather healthy, so it might just be a matter of adding ab workouts!
      I hope this helps! ^^
      I’m in no way an expert, but I do relate because I have a dance / cheer background and kind of have an absession ;)


  25. heyy, I’m 17 and I have so much cellulite, it’s horrible. I try to keep exercising and eating healthy but right know I’m working at Mc’Donalds, and go to school ALL day! It’s so hard to eat healthy when you leave home for school at 7:30 am and only arrive at midnight. Can you help me?

  26. I agree that exercise is by far the best way to go to get rid of cellulite. There are over 90 muscles in the lower body and to get rid of cellulite long term you need to strengthen and tone the muscles under the usual problem areas. The butt lift exercises in the video are great and will help tome those butt muscles and get rid of any cellulite in that area. If you want more exercises to get rid of cellulite on thighs, legs etc check out here for more

  27. I’m a 14 year old girl and I’ve been off and on with blogilates
    For over four months (in the first 4 months I lost 4 kg) BUT I still have quite big sides on my stomach.
    Everyone in my family is prone to gaining weight in their “love handle region . I really want to get that narrow body shape should I keep going and wait for the weight to drop off there?
    Or is that unlikely to happen, has anyone else got the same body shape as I really never see it on anyone else! Haha
    So my trouble area is my “love handles” even though I weigh a healthy 54.4kg!!
    Please tell me if there’s a way of getting rid of trouble areas!
    Rosie x

    • Don’t worry, I have very similar body type as you! I gain weight on my stomach and love handle areas. Everybody is different in a sense of weight loss/gain, so it’s hard for me to guess at what will happen with you, but my best guess is just to keep at cardio and eating clean if you want to drop a few pounds (or kilograms). Its hard to know where the weight is going to come off, and as you probably know you can never just lose weight in one area, but you can tone up in certain areas.
      My second recommendation is just to love what you’ve got! I used to despise my love handles but eventually I learned that my love handles are part of who I am. Really, my love handles were (and still are) barely there!
      Good luck Rosie, and remember to be healthy and love yourself (but push yourself, too).

  28. I used to be very self conscious about my stretch marks..I used so many creams to try and make them disappear. However, I have learned to love my stretch marks as I heard one woman say “They make us like sexy tiger with stripes” . So I’ve embraced being a sexy tiger. Cellulite I may have to come to love as well, as it does not matter how much fat you have (sorry Cassey) skinny girls can have cellulite too! I’m just trying to love my body first before I change it. Because it won’t solve my self-esteem issues if I lose a few pounds. Be happy with what you were given ladies!!

    • Hi! You might want to try affordable stretch creams like Bio-Oil or Mederma! They worked for me- good luck! :)

      • I’ve tried bio-oil, but I’m kind of bad about actually sticking to it twice daily like it says….so I haven’t seen any improvement xP
        I might just try again, if it worked for you! :)

  29. My problem area is my thighs. I get noticeable saddlebags and “thicker” thighs in general when I overindulge/under exercise. At least my body tells me day to day when I’m doing it wrong – my thighs start rubbing and I can hear myself walking down the corridors, lol.. no, it’s not very funny. It’s weird ’cause my upper body is always quite bony – I can always see my ribs, clavicle etc. – my boobs fluctuate in size though :/ But when I commit to a training plan, such as the monthly Blogilates calendar(!) I no longer rub, and I can see definition very quickly in my upper body, perkier boobs that I can move, lol..

    I need to better recognize that my body responds actually quite quickly when I put the effort in and do the right things; I can get sidetracked easily.

    • It’s usually my lower back pain that sidetracks me.. Though since doing Pilates regularly I haven’t been bedridden from the pain, which I’m incredibly grateful for.

  30. My problem areas are definately my stretch marks on my inner thighs, my cellulite on my back thighs under my bottom. They make me self conscious and I hate wearing bottoms that are short because of them.

    I need workouts that are gonna help me kick the stretch marks and cellulite off my bod! Im only 19 and embarrassed to wear some of my favorite pieces.

    I also have a general question: Is it bad if your thighs touch to your knees but your calves and bottom part of your legs do not?

    Help Cass!

    • My body type is similar to yours- that’s where all my stretch marks are too! XP
      Let me know if you find anything that works, because I’m a little bit in the dark too! XD

      And to your general question, No! You don’t need a thigh gap to be healthy (I’m pretty sure Cassey’s written on this before). It really just depends on your level of fitness! :)) The more important things are your fitness and bf%! :D As long as you’re in the healthy weight zone, you should be fine! ^^ (BMI isn’t that great of an indicator, btw, so I wouldn’t rely too much on that as an indicator xD especially if you have lots of muscle!)


  31. I think my area problem are the stretch marks I have in my hips and my butt :C they make me afraid of use some clothes, i can’t go to swim because I’ll be ashamed if someone notices them… Help!!

  32. im most self concious about my chest and my stomach :/
    im not fat and i do dance, but im really small on the chest area which makes me look like ive a tummy although im quite sure it isnt thattttt fat. i get bloated sometimes sigh.
    i want to have a flat tummy and bigger boobs but its the other way round now.

  33. Sam Gourley says:

    Can you please help me!! Under my butt and right at the bottom of my butt has cellulite and it lowers my self conscience. Being a gymnast I wear leotards alot and it’s embarrassing to have “cottage cheese” that everybody can see :( I could really use your help in getting ride of the cellulite and boost my cardio for my floor routines :)

  34. Cellulite on my thighs have reduced after doing lunges and squats, but now I’m more worried about the stretch marks on my hips and upper thighs, which are the areas that tend to fluctuate the most. Sadly, that must also be one of the reasons for my stretch marks. I’m hoping that if I keep working out, it will eventually be less visible like my cellulite. Fingers crossed.

    Cassey, if you have advice for stretch marks, I’m all ears.
    Thanks for all your inspirational words of encouragement.

  35. Heyy Cassey~ (^∇^)/
    I really want to thank you.. You’ve been such an inspiration I never got from any other fitness instructor or fitness class.. And I’m just happi when I’m fit I feel like I’m stronger to begin my day and take on challenges ^—^
    Thank you

  36. You actually cannot get RID OF IT completely. You’re born with it. However, you can MINIMIZE its appearance.

    AND THANK YOU for making note about the cellulite “reduction” creams – THEY’RE SUCH A JOKE! Such a marketing ploy. It’s from the inside, out, NOT the outside, in!

  37. I havd spider veins and cellulites, although i eat healthy,,workout. Been looking for forever to videos or just about anything of workoutthat makes them seem less appearing,,im no grandma, also being in my 20s i feel very lonely in this.

  38. Honestly, it’s always the tummy for me. I mean I’m “naturally skinny” but it takes forever for me to reduce the fat in my tummy. I wanna know how long will I see the results..I’ve been wanting abs and it’s been months..

    • Miss Jenny, I understand your pain! I found the It Work’s Wrap & I think you would love to know about it! Simply visit my blog at to learn more! 9 out of 10 people see measurable results within 45 mins! I have thousands of customers who have tried it! I promise It Works!

    • Hi jenny! I’m sure you’ve probably heard this time and time again, but the best way to abs is through clean eating and strength training. Here’s the thing about strength training: since you are a woman, it is impossible (without the aid of steroids lol) for you to bulk up and become a body-builder version of yourself. What will happen is that muscle will grow, the tummy fat will minimize, and your toned muscles (because your abs are already there, they just need definition) will start to show because there’s no extra layer between them and your skin. Also! More muscle means faster metabolism, clean eating means (generally) more work for your body to digest and more all around efficiency = Jenny the body GOD lol. But seriously, clean eating and strength training is the way to go. I might suggest the paleo diet, if you’re wanting fast results, but your diet is up to you. Good luck!

  39. I have a pear shaped body and I love my hips and butt. My conscious area is always my tummy!!! I am fairly active and eat week but I always have a pooch no matter what I do. The answer is always through cleaner diet and exercise but ughhhhhhhhhasdlfkjaslkfjasldf. (I also know genetics are a factor, and everyone in my family has a pooch so :( )

  40. My problem area has nothing to do with cellulite, it’s my stomach. The sides are flat but in the middle where abs should be there’s an awkward gathering of fat. I know I have to lose weight over all to get rid of it, but it seems like that’s the last place I lose weight from.

  41. what about stretch marks?? please help me

  42. I have very low flexibility. I would love to see a video towards improving overall flexibility in my body, like my hip flexors, hamstrings and calves (all so tight!)

  43. Hey Cassey,

    I love how wonderful and inspiring you are ! Any way I can get in touch with you to ask you specific questions about workouts?

    Thanks a mil

  44. What a great post! I’ve been blighted by cellulite from my lower back right down to my knees, even at my lowest weight. I hated it, but I’ll admit I never read up on it. I didn’t use creams or anything either, I just accepted it as yet another part of me that I hated. But in the past year, my cellulite has cleared up incredibly. I put that down to working the area and eating clean and a lot of that is thanks to you and your site Cassey! This post just hammered home the message.

  45. Thank you for the workout and advice to target cellulite Cassey! Cellulite is a big issue between myself and a few close friends (including my friends that are overall very healthy and skinny, it’s still an issue for even them!) I feel like it’s the ultimate enemy when trying to correct those little insecurities on our bodies. So this is fabulous information :) x
    The boobs comment made me laugh, but it kind of saddened me too hahaha.
    I wish cream did make them bigger! :’( I feel inferior with a tiny chest!

    • I feel SUPERIOR with smaller boobs! Know why? Boobs get in the way of things like archery, billiards, they bounce when you run and you can’t tan the underneaths if they’re just all floppy folded over! Not to mention the hundreds of dollars I save by not having to wear underwire bras, or bras at all if I don’t want to! Double layer tank top good to go! SMALL BOOBS FTW!

  46. One problem area would be my big toned calves. They are not hideous but bigger than the average girl’s. They are toned already so am not sure how to slim them down. I have trouble buying boots because it’s hard to find one that fit me. At night, it’ll go up by 1cm due to water retention, but by morning it’ll go down again. Another problem area are my thighs. Would love to get rid of the cellulite there.

    • Carina Cristina says:

      I feel you on this one! I’m very tall and slender, but I have muscular calves. They aren’t huge, but look out of proportion with the rest of my lanky body. I don’t think there’s anything I can do about them :(
      I also have the exact same problem with water retention. 1 cm. Yup!

      • Well i have the same problem ,my calves are like 15 and look huge .3 weeks back i started doing cassey’s “GALD YOU CAME CALF” Challenge like 3 times every alternate day and trust me they are shaping up very fell have lost like an inch already n i feel great.

        I use to run a lot i realized thats just making my calves look more muscular,so i stopped and just walk .

        It helps truly.

        I really want to try this challenge everyday but i am scared that what if … makes it more muscular ??

  47. this really has nothing to do with cellulite, but I have a problem that I’d really like to have a solution to! My arms have been muscular for as long as I can remember, and I’ve played volleyball for 9 years which really only made them more muscular. Between this season and last season I stopped playing and my arms seemed to lose definition and instead became floppy and big. My thighs are exactly the same way; muscular in some areas, but nearly just as flappy. It’s like muscle and fat teamed up to make two sausages on either side of my torso and below my waist, which, let’s be honest, isn’t too flattering. I’m 16 and am now quite self-conscious because of my arms and thighs. What can I do, Cassey? Please help! Thank you!

    • when i was 18 I quit sports (because highschool ended) and the same thing happened to me – so I took up yoga and swimming at the YMCA and got some free week-long gym memberships around town and hit that up daily. In a couple months I was back to the shape I was in, but slimmer, and eating alot more healthily. Being away from the fastfood so prevalent around my highschool helped, so try to make homemade meals to bring to school, and get your friends out cooking with you – it makes it ten times more fun

      • Thank you so much Christie!! I’ll definitely try eating well with my friends; that sounds like a ton of fun :) There’s no YMCA that’s nearby for me so I was thinking about taking up pilates and/or barre. Do you think that that would work?

  48. i hate my legs and butt im too scared to wear shorts or skirts at all! and im only in my early teens and i hate cellulite so much please help me cassey! please do workouts to help make it less appearble on my legs and butt please!! >_<

    • Check out my it really is the only cellulite solution that has ever worked for me, that’s the reason I developed the company, it was too good not to share with other women who are insecure about their legs.


  1. […] How to Get Rid of Cellulite + The Perfect Butt Lift Workout – Blogilates Oct 7, 2013 … Here is today's Monday workout: Perfect Butt Lift! ….. Under my butt and right at the bottom of my butt has cellulite and it lowers my self … […]. […]

  2. […] How to Get Rid of Cellulite + The Perfect Butt Lift Workout – Blogilates Oct 7, 2013 … Here is today's Monday workout: Perfect Butt Lift! ….. Under my butt and right at the bottom of my butt has cellulite and it lowers my self … […]. […]

  3. […] How to Get Rid of Cellulite + The Perfect Butt Lift Workout – Blogilates Oct 7, 2013 … Here is today's Monday workout: Perfect Butt Lift! ….. Under my butt and right at the bottom of my butt has cellulite and it lowers my self … […]. […]

  4. […] How to Get Rid of Cellulite + The Perfect Butt Lift Workout – Blogilates Oct 7, 2013 … Here is today's Monday workout: Perfect Butt Lift! ….. Under my butt and right at the bottom of my butt has cellulite and it lowers my self … […]. […]

  5. […] How to Get Rid of Cellulite + The Perfect Butt Lift Workout – Blogilates Oct 7, 2013 … Here is today's Monday workout: Perfect Butt Lift! ….. Under my butt and right at the bottom of my butt has cellulite and it lowers my self … […]

  6. […] How to Get Rid of Cellulite + The Perfect Butt Lift Workout – Blogilates Oct 7, 2013 … Hi POPsters!!! Here is today's Monday workout: Perfect Butt Lift! I've designed some brand new moves that will strengthen your hamstrings and … […]

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