Foam roller exercises for cellulite

Foam Roller For Cellulite – A Cheap and Easy Way to Reduce Cellulite!

Cellulite is suffered by nearly all women, so what can you do to keep it under control? One answer that I’ve come across is using a foam roller for cellulite. Read on to find out more about the benefits of foam rolling, what kind of foam rollers work best on cellulite, and some of the best foam roller cellulite exercises you can do.

The Foam Roller: Your Ally Against Cellulite

If you’ve not heard of a foam roller before, I think you’ll be pleasantly surprised at just how useful this chunk of foam can be.

Foam rollers are used primarily as a tool in a self-administrated technique called ‘myofascial release’ that can relax overactive and tense muscles. However, they are also commonly used in physical therapy, massage, or even some exercise routines that incorporate foam rollers.

And, (bringing me more to the point of this particular blog post) a little known fact is that they can be used to reduce and improve the appearance of cellulite on the legs and buttocks.

How Foam Rolling Can Reduce Cellulite

One of the causes of cellulite is poor circulation in the fatty tissues of the body. Foam rolling tackles this issue because of the mechanical stimulation it provides.

When rolling, you use your body weight on top of the roller to apply pressure to the area being worked. For cellulite, I like to roll my entire upper leg (all the way around the thigh), and of course, the butt.

While it can be painful at first due to the myofascial release – especially if you have tight muscles, foam rolling is super beneficial to all the tissues in the area. It stimulates blood and lymph flow, and this helps to increase circulation and healthy tissue growth and function.

I particularly like foam rolling because it is effectively a  self-administered deep tissue massage, except you are letting your body weight on the roller do all of the hard work.

This kind of mechanical stimulation gives you all the benefits of regular massage, including relaxing muscle tension.

In terms of treating cellulite, it helps to break up interwoven fibres of fat that contribute to the ‘cottage cheese’ look, and promotes flushing of excess fluids and toxins from the area – both of these being symptoms associated with cellulite.

Types Of Foam Roller

In my opinion, the best foam roller for cellulite is any one that you will use consistently. Every individual will differ in their preferences for a foam roller, so you should get something that you think you’ll be more comfortable using on a daily basis.

There are a few types of foam roller available, from your stock-standard ‘vanilla’ plain foam roller (a smooth cylinder) to all different variations of rollers with specifically-designed nodules and massaging textures.

All foam rollers are generally made from a high-density foam that won’t break down; this allows the roller to provide enough resistance against your body weight in order to give a good massage while rolling. Some rollers are ‘firmer’ than others and these will provide a more intense massage.

Smooth Foam Roller

A basic foam roller for cellulite reduction can be reasonably inexpensive; it’s simply a cylinder of firm foam. The basic EPE high density foam roller below can be had from Amazon for as cheap as $10 at the time of writing.

This kind of basic foam roller will last for many years and is very lightweight and portable!

Textured Rollers

Textured foam rollers come in all different forms, and some may prefer a textured roller as they feel it helps work into the tissues more during rolling.

This roller has a mild hexagon pattern grid that can help break up the fatty interwoven fibers that contribute to cellulite. $32 from

The massage nodules are specifically designed to help release muscle ‘knots’, but they also work well on breaking up fatty deposits that can contribute to bad cellulite. Some can be quite aggressive though – like these nodules on the ‘rumble roller’:

The rumble roller is a little on the more expensive side, but it’s aggressive massage nodules can help break up cellulite if you can handle a little discomfort! $45 from

There are a variety of different texture patterns available and it really is a bit of a personal preference – you’ll really need to experiment to find out what feels best for you.

Here are just a few of the different kinds of textures available:

Another interesting massage nodule pattern. $28 from I like this roller for it’s dual textures – a nice mixture of small nodules as well as some more comfortable flat areas is the best of both worlds. $20 at Amazon

Wider spaced and pointier massaging nodules can work to get into the tissues deeper, but some may find them more uncomfortable to use.

A more aggressive kind of massage – wider spaced and deeper nodules. $20 from


Foam rollers come in a range of sizes. Some brands offer a range of different length rollers, for example, the ‘Grid’ foam roller by Trigger Point Performance below – this roller is available in 5″, 13″ and 26″ sizes:

The popular ‘Grid’ foam roller comes in a range of different sizes (and colors). Priced from $25-60 from

The diameter of the roller can also vary but most rollers usually measure around 5″- 6″ in diameter. Some rollers are solid foam; while others are constructed of strong ABS plastic piping finished with a foam texture layer on the outside.

Choosing A Foam Roller To Suit You

Choosing the right roller for your needs will depend on how you choose to use it. A longer roller might be more convenient if you plan to roll both legs at the same time, or do any other kind of foam roller exercises which may require a longer roller.

Once you’ve decided on a length, there comes the question of textured versus smooth? If you’re sensitive to pain, I suggest opting for the smooth roller and working your way up to a textured roller if you enjoy the results. Some textured rollers can cause bruising (though this effect will disappear as you continue to use the roller and your body adapts), which can turn some people off rolling.

Textured rollers are arguably more ‘aggressive’ and may help to break up cellulite more effectively than a smooth roller (just my perception, anyway) – but for either a smooth or textured roller you’ll be getting an amazing deep tissue massage that will benefit cellulite appearance.

Personally, I prefer to use a small-length smooth roller and roll each leg individually, as I find that I can focus on trouble areas more directly, with more pressure.

Foam Roller Cellulite Exercises

Using the Accupoint foam roller (from Amazon) to target the butt muscles and cellulite in the buttocks region.

If you’ve never used a foam roller before, you might find it a little uncomfortable or even painful at first (particularly if you have a tight IT band – the thick band of muscle running down your outer thigh).

Don’t be discouraged though. The more you roll, the less uncomfortable it will feel as your muscles grow used to this treatment. And of course, the longer you continue to roll for on a consistent basis, the more anti-cellulite effects you’ll enjoy.

To use a foam roller, you place the body part to be rolled on the roller, and use your body weight to apply the pressure. This means you’ll need to balance yourself on the roller. You’ll need to use your hands on the ground to help balance and support the rest of your body, and the advantage to doing this is that you can also control the amount of weight you apply to the roller.

Here are the best foam roller exercises I’ve found to work for reducing cellulite on my legs and butt. I try to do these every night before bed time, even if it’s just for 2 minutes (which always ends up being longer once I start to enjoy the process).

I usually roll out in this order, first one leg, then the other.

1. Hamstrings (Back of Thighs)

For this one, face upwards and place the roller underneath the back of your upper thigh. Lift your weight up so you are balanced on the roller and your two hands behind you. Roll up and down the back of the leg from the butt to the knee.

2. Butt (Glutes and Pyriformis muscle)

This one follows on naturally from rolling out the hamstrings, as you’ll already be in the correct position. Cross one leg over so that the foot is resting on the opposite knee, then work into the glutes. There’s also a pressure point in here called the Pyriformis muscle – if you find it, just resting on that spot with pressure applied can help release this muscle and improve posture.

3. IT Band (Outer Thighs)

The iliotibial band runs up the outside of your outer thigh, and this muscle can be extremely tight on many people! This exercise will probably hurt the most out of all of them, but with consistency, the pain will subside. I like to do this one in a sideways plank position with both legs straight- it helps tone up the abdominal muscles as a nice little bonus.

4. Quads (Front Thighs)

Here’s another plank-type exercise that will help tone up your abdominals as well as keeping those thighs cellulite-free. Lying face down this time, position the roller beneath your thigh. Balance on your elbows and crawl forwards and backwards to roll up and down the front of the thigh, from the hip down to the knee.

5. Inner Thighs

I don’t often do inner thighs as I’m not prone to cellulite in this area, but here’s how to do these ones for the sake of completion. All 5 of these exercises combined will have your entire upper legs foam rolled – goodbye cellulite!

Consistency Is Key

If you want to remove cellulite, foam rolling can be a great way to incorporate massage into your cellulite reduction routine. However, being consistent is the key to success.

The more often and longer you spend rolling, the better the cellulite-reduction effects. If you can’t roll for a long time, just try for 2 short rolling sessions per day  – once in the morning after you wake up and once before you go to bed. It only takes 2 minutes, will help you feel refreshed and relaxed, and boosts your circulation.

If you can spare a little more time, then you don’t only have to restrict your rolling to your cellulite problem areas. Check out this video rolling routine that also covers the back as well as the leg foam rolling exercises shown earlier:

If you really want to blitz that butt cellulite, then consider trying a cellulite-reducing exercise routine as well. I reviewed the Truth About Cellulite program a while ago, and found it to be a quick, no-nonsense routine that can definitely help get rid of that pesky cellulite.


Foam rolling can work wonders for your cellulite as well as overall muscle health and posture.

There are many different types of rollers available; make sure you get one that will be comfortable for you and suit your exercise needs. If unsure, you can’t go wrong with a simple plain one for around $10. All forms of rollers can be beneficial for cellulite as the deep massage stimulation helps break up fatty deposits and improves local circulation to the area.

Foam roller exercises for cellulite on the butt and thighs are relatively easy to perform and should be done consistently for the best results. Anyone can do these from home, and it’s both effective and easy!

Do you foam roll for cellulite? Have you noticed a difference in the appearance of your cellulite when you roll and when you don’t?  Drop me a comment below; I’d love to hear your experiences.

Foam Roller For Cellulite – A Cheap and Easy Way to Reduce Cellulite!

20-Minute Foam Roller Cellulite Blasting Routine

A few weeks back, a female friend of mine introduced me to a foam roller routine that gets rid of cellulite on the legs, and I thought I should share it with you guys! It looks relatively simple and relaxing to do and takes at most 20 minutes – if you are too busy for this you are just making excuses.

The Causes of Cellulite

Cellulite is caused by fat between the muscle and skin – have you noticed that people on the plumper side tend to have cellulite? However, that’s not to say that skinny people are exempt from it. Many slim and fit models have cellulite too and they just airbrush it away conveniently on their shoots. Ultimately, professional opinion is that it is down to your genes.

Here’s the cross-section of your skin showing how cellulite comes about:

Cross-section of healthy vs cellulite skin

Your skin is attached to your muscle via fibrous connective tissue – otherwise they will just slip and slide about! Between skin and muscle are fat cells, and when these fat cells accumulate fat and expand, they push up against the skin. However, because the connective tissue pulls down the skin wherever they connect, it results in an uneven texture or bumps that we call cellulite.

Getting Rid Of Cellulite

Hence we see the only way to get rid of cellulite is to shrink the fat cells between the skin and muscle – in essence, losing fat. For fat loss, most professional fitness trainers will recommend heavy, maximum-effort movements like squats and deadlifts in the 3-5 rep range. Full-out sprints are also a good idea as they operate by the same principle, called the afterburn effect. This mechanism burns fat long after your short workout. Coupled with a healthy diet, you are bound to become trim and fit in no time!

The Afterburn Effect caused by short, intense workouts

For the lazy, there are 3 notable treatments that is considered to be the industrial gold standard in cellulite reduction.

  1. Radiofrequency treatment, which uses radio waves to help break down fat. This requires about 8 sessions costing $500 each, and doesn’t make you any healthier. Keep up your unhealthy lifestyle and you are bound to be required to spend again.
  2. Laser-assisted liposuction, which requires surgery to suck fat from under your skin, and costs upwards of $5000. Why spend money when your body has natural fat burning mechanisms?
  3. Lipomassage, which uses a high-tech, motorised device that rolls over your skin to “eliminate fat deposits, revitalize blood and lymphatic circulation, and reactivate lipolysis (fat-breakdown)”. This costs about $900 for the minimum 6 sessions for effects to be seen.

As you can see, being lazy has really heavy financial costs. If you can get creative, though, these costs can be cut!

A foam roller seems to work on the same principle as lipomassage, in that it stimulates stubborn-fat loss through improving circulation, but it costs as low as $33!

Depending on your genetics, however, do note that fat loss may not solve your cellulite appearance if your skin is not elastic and sags after the fat is lost!

Cellulite Blasting Workout!

This is the foam roller routine that I was told about:

Back of Thigh Roll (Hamstring Roll)

The first exercise is to foam roll your hamstrings along the length of the muscle. Roll the foam roller from the back of your knees slowly towards your hips, moving about an inch per second, then roll it in the opposite direction from hips to knees. Repeat this motion for about 4-5 minutes

Back of Thigh Shear

The Back of Thigh Shear also targets the cellulite at the back of your thigh, where it is usually most severe. This time, we’ll be massaging the muscle fibres perpendicular to their length.

Start by crossing one leg over the other with the foam roller at the end of your hamstrings near the hips. Slowly rotate the leg swaying your body from side to side so that your thigh makes a half roll on the roller. After about 8 reps, shift the foam roller to the middle of the hamstring and repeat for another 8 reps. Do another 8 reps with the foam roller just above your knees. Do the same for both legs.

Inner Thigh Roll

Start by lying on your side with the leg on top over the roller – almost like hugging a bolster. Twist your body forwards and backwards to roll the roller along the length of your inner thigh. Move slowly, moving the roller about an inch per second and repeat for 8 minutes.

The entire routine takes about 20 minutes tops, so anyone serious about improving their cellulite condition will be able to fit it into their schedule!

Does Cellulite Foam Roller Massage Work?

Foam rollers have become an integral part of any workout routine. With exercises specifically made for them, foam rollers are almost a given in any gym. There are proven advantages to adding foam rollers to your daily fitness routine, but did you know that certain exercises on foam rollers can also help get rid of cellulite?

Foam rollers are thick tubes of foam used for a variety of different exercises. Using foam roller exercises on different parts of the body can help reduce the signs of cellulite in that area. The foam roller massage helps to break up fat fibers that are interwoven under the skin. This helps the flow of blood carrying nutrients to these areas of the body, which in turn reduces the look of cellulite. Connective tissues and circulation are also helped by these exercises, and both promote diminishing effects on cellulite.

Massages from foam rollers directly target the fascia in a person’s body. Fascia is a soft tissue that covers the body’s muscles and connective tissue. This is where cellulite mostly lies. The fascia is prone to overuse, which is where a foam roller comes into play. The use of the foam roller creates a smooth, gentle massage, which helps to aid with the stretch and release of the fascia. In turn, skin looks tighter, smoother and more toned.

Here are a few simple foam roller massage exercises you can do at home to help alleviate the signs of cellulite:

Outer Thighs — With your foam roller on the ground, lie on top of it sideways (with your chest and groin facing the wall as opposed to facing the ceiling or floor).  While balancing yourself on the foam roller, use your arms and upper body strength to roll your outer thighs along the foam roller.  This exercise targets the IT, which is the muscle that runs from your knee to your hip. If you experience any pain or tension as you roll, stop and massage the muscles where you are experiencing the discomfort. This is natural when you first begin a foam roller massage regiment on your outer thigh muscles. When first attempting to roll these outer thigh muscles out, prepare for it to be difficult or even slightly painful. It will get easier with each session

Hamstring Area — This roll is the most difficult to master. It isn’t too tricky, but it takes a little patience and balance to understand it and do it correctly. Be prepared not to master it on your first try! Place your foam roller on the floor and lie on top of it with the roller at your calves. Place your hands behind you and balance yourself on them as though you were sitting (without a seat, of course). Gently roll yourself up and down the roller. This massage will help to alleviate signs of cellulite in the hamstring area. During this exercise you should try to avoid rolling the areas behind your knees, as these are very sensitive.

Front Thighs — This is the most used and simplest form of foam roller massage for the reduction of signs of cellulite. Place your roller on the floor and lie on top of it face down, with the roller underneath your front thighs. Put yourself into a basic push-up position by putting your arms and hands under your upper body. Move back and froth from your knee to your upper front thigh. At first, you may want to put your feet on the floor and help move yourself in that fashion. Eventually, you will be able to just use your hands and arms, which is a more effective use of this foam roller massage technique.

The foam roller massage rolls out and flattens your areas of cellulite. This is not a cure, but a short-term solution. Twenty minutes a day of foam roller massages is enough time to help make your signs of cellulite disappear. The most important key to these exercises is to do them regularly. Keep at it and make them a part of your daily routine!

Combining Multiple Methods Increased My Efforts Ten Fold!

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What Foam Roller is Best for Cellulite?

Imagine having access to massages and physical therapy anytime you want. It is possible thanks to the foam roller for cellulite prevention.  It is perfect to release muscle tension, increase flexibility and helping with muscle recovery and rehabilitation.

Foam rollers were not that popular until a couple of years ago. Someone decided to change the flat dull design of foam rollers to give them texture and stimulate pressure points on the body. It was first used for muscle recovery in physical therapy sessions and soon after it was released to the public so anyone could enjoy of its benefits.

The thing I like the most is that you do not have to be a fitness expert in order to enjoy of all its benefits. Your foam roller is perfect to be used in sports, gym routines, yoga, Pilates and even CrossFit.

What Foam Roller Do You Recommend for Cellulite Treatments?

My favorite one is the Deep Tissue Foam Roller by Nordic Fitness. It is made from 100% EVA materials which are way better than the cheap silicone ones. It also has two different types of texture:

  • The Palm Pressure Points.
  • The Thumb Pressure Points.

It is a versatile model that can be used in many different things and not only for cellulite reduction treatments. Here you can take a look at a simple foam roller routine that is going to help you to get that smooth pair of legs you deserve:

Remember that this foam roller routine for cellulite on legs and buttocks is also amazing as a muscle relaxation therapy. It will take only five short minutes of your day to start enjoying of this relaxing massage.

Also, as you can see from the video, the instructor is using a regular foam roller without hand pressure texture. You can go for the model that makes you feel more comfortable with. Some women have troubles in the beginning to get used of the pressure points texture of this foam roller but after a couple of days they just fall in love with it.

It is a personal massager that you can easily store in your closet, under your bed and even travel with it with no hassle. It includes a carry bag in case you want to take it to your gym and enjoy your relaxing muscle massage right after you finish your fitness or yoga routine.

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