How to Get Rid of Cellulite Naturally (Without Bulking or High Impact Workouts)
By Stephen Pasterino, Founder of P.volve and Creator of ThreeForm
If you've tried every cream, massage tool, and leg workout to reduce cellulite and nothing has worked, it's not your fault.
You've been treating the wrong problem.
Cellulite isn't a fat problem. It's a fascial and muscle architecture problem and the only way to fix it is through specific movement patterns that most workouts completely miss.
After training thousands of women over the past decade, I've discovered exactly why cellulite appears on some bodies and not others, and more importantly: how to make it disappear through intelligent movement.
In this guide, I'll explain:
What cellulite actually is (and why it's not about body fat)
Why traditional workouts make it worse
The 3D movement solution that smooths thighs from the inside out
The exact exercises that reduce cellulite appearance
Real client results (including one woman who wore shorts again after 20 years)
What Is Cellulite? (The Truth)
Cellulite is the dimpled, "cottage cheese" appearance on the backs and sides of thighs, buttocks, and sometimes hips.
What most people think: "It's excess fat."
The truth: Cellulite appears when:
Your fascia (the connective tissue web beneath your skin) becomes dehydrated and stiff
Small stabilizer muscles beneath the fascia become dormant and atrophied
Fat cells push through weakened fascial bands, creating the dimpled appearance
Your glutes and posterior chain are underactive, causing poor muscle architecture
This is why cellulite can appear on thin women and disappear on heavier women it's not about how much fat you have, it's about the architecture beneath it.
Think of your fascia like a mesh stocking. When the stocking is tight and well-supported underneath, it lays smooth. When it becomes loose and the support structure weakens, things push through and create bumps.
Why Traditional Workouts Don't Fix Cellulite
Most women try to reduce cellulite through:
❌ Cardio and fat loss
Reduces overall body fat but doesn't change fascial quality
Can actually make cellulite MORE visible by losing muscle mass beneath the fascia
Doesn't activate the small stabilizer muscles that create smooth architecture
❌ Heavy squats and lunges
Build the WRONG muscles (quads, not glutes)
Create tears and inflammation in the fascia
Don't work in the rotational planes needed to "wring out" fascial adhesions
Make thighs bulkier, which can make dimpling more noticeable once swelling goes down
❌ Foam rolling and massage
Temporarily improves circulation but doesn't fix the underlying muscle architecture problem
Can help as a supplement but won't create lasting change alone
❌ Creams, treatments, and devices
Address surface-level symptoms, not root cause
Effects are temporary at best
Don't rebuild the fascial and muscular foundation
The problem: All of these approaches miss the two critical components that actually reduce cellulite:
Fascial hydration and reorganization through 3D movement
Reactivation of small stabilizer muscles beneath the fascia
The ThreeForm Solution: Why 3D Movement Works
ThreeForm reduces cellulite through a completely different approach based on fascial science and muscle architecture.
Here's exactly how it works:
1. Three-Dimensional Movement "Wrings Out" the Fascia
Your fascia is like a sponge. When it becomes dehydrated and stiff, it creates the rigid bands that allow fat to push through and create dimpling.
Traditional workouts move you in only ONE plane of motion (sagittal—forward and back). Think: squats, lunges, running, cycling.
ThreeForm moves you through ALL THREE planes:
Sagittal: Forward/backward (like a squat)
Frontal: Side to side (like a side lunge)
Transverse: Rotational (like a spiral)
When you move through all three planes simultaneously, you create a wringing effect on the fascia, like twisting a wet towel.
This wringing:
Releases fascial adhesions (the stuck-together areas)
Hydrates the tissue by pumping fresh fluid through it
Reorganizes collagen fibers into smoother patterns
Increases elasticity so skin lays smoother over muscle
Example movement: A rear step with rotation engages the fascia in all three planes simultaneously, creating the wringing effect that straight-line squats can't achieve.
2. Small Muscle Fiber Activation Rebuilds Architecture
Beneath your fascia are hundreds of small stabilizer nerve endings, particularly in your glutes, hips, and posterior chain.
When these muscles atrophy (which happens from sitting, aging, and repetitive forward-only movement).
When these muscles are activated and toned, they create a smooth, firm foundation that supports the fascia from underneath—like inflating a deflated balloon.
ThreeForm targets these small stabilizer fibers through:
Isometric holds with micro-movements
Small controlled actions that allow the tiny muscle fibers to activate vs the big muscles
Creates muscle density without bulk from tearing the muscles fibers
Builds the "scaffolding" beneath for healthy fascia
Eccentric lengthening
End range movements continually push the muscles fascia
Elongates muscles while under tension for compounding activation
Creates long, lean muscle architecture (not thick, bunchy muscles)
Multi-angle activation
Hits muscles from different angles in the same exercise
Ensures complete activation of all glute fibers (upper, mid, lower, medial)
No "dormant zones" where cellulite can form
Example: A standing Rear Leg Lift/Press
Rotation at the pelvis for different thigh avtivations (transverse plane)
Small lifts & presses (micro-movement for small fibers)
Slow lowering (eccentric lengthening)
Repositioning feet to hit different angles
This is completely different from a standard glute bridge that just goes up and down.
3. Glute Activation Is the Missing Link
Here's something most people don't know:
The appearance of cellulite on your thighs is directly related to whether your glutes are firing correctly.
When your glutes are underactive (quad-dominant pattern), two things happen:
Your posterior chain muscles atrophy, creating weak spots beneath the fascia
Your fascia loses its tension and support, allowing dimpling to appear
When your glutes activate properly through 3D movement:
The entire posterior chain lifts and firms and works as an integrated system
Fascia regains its taut, supportive quality
The "scaffolding" beneath the skin becomes smooth and dense
Cellulite appearance dramatically reduces
This is why women who do ThreeForm consistently report: "The cellulite on the backs of my legs has diminished so much."
It's not that they lost fat. They rebuilt the musculature .
Why ThreeForm Works When Everything Else Fails
Traditional Approach:
Focuses on fat loss
Moves in one plane only
Builds big muscles (quads)
Ignores small stabilizers
Creates inflammation and compression
Temporary surface treatments and workout highs
Lack a clear thought process
Result: Cellulite stays the same or gets worse
ThreeForm Approach:
Focuses on fascial quality and muscle architecture
Moves in three planes simultaneously
Activates small stabilizer muscles
"Wrings out" fascial adhesions
Builds smooth, dense muscle foundation
Rehydrates and reorganizes connective tissue
Result: Cellulite visibly reduces over 8-12 weeks
Real Client Results: The 20-Year Transformation
One of my clients wrote me this message and it makes me so proud:
“I've noticed a marked decline in cellulite on the backs of my legs. I hope that's not TMI, but it's been a real bummer to feel as if I couldn't wear shorts or shorter skirts for maybe 20 years. I kid you not."
She continued:
"As I've always thought my legs and backside had a nice shape, it wasn't fun to hide my legs—essentially leaving me with no good features to show off. So I thank you and your method for helping me to tone up."
20 years. She hadn't worn shorts in 20 years because of cellulite.
Not because of her weight.
Not because of her shape.
Because of the dimpling that made her feel like she had to hide.
After 3 months of ThreeForm, she's wearing shorts again.
That's freedom.
