The quest for a perky posterior is a popular discussion in gym locker rooms around swimsuit season. Cellulite is caused by the accumulation of fat deposits under the skin’s surface. The appearance of dimpled skin on the butt can make wearing a swimsuit an uncomfortable experience. Lotions, potions and gels claim to make cellulite less noticeable. However, the effects of topical solutions are only temporary. If you want a long-term solution for a firm backside, combine resistance and cardiovascular training with healthy nutrition.

Start your lower-body workout with a multi-joint exercise like squats. Multi-joint or compound exercises burn more fat because they engage more muscles 1. Squats work all of the major muscle groups in the lower body including the butt, thighs and calves. To perform squats, stand with feet shoulder width apart with dumbbells in each hand. Inhale and bend back from the hips as if you are about to sit in a chair. Lower yourself until your knees are at 90 degrees. Exhale and press yourself back up while driving your weight through the heels. Try four sets of 15 repetitions.

Perform walking lunges. Start by taking a large step forward into a split stance. Inhale and lower yourself until your front knee is 90 degrees. Exhale and press yourself back up while keeping your weight in your front heel. Bring your back leg forward so now it is in the front of your split stance. Repeat the movement and continue alternating legs. Perform four sets of 15 repetitions on each leg.

Try donkey kickbacks. Start on all fours with your back straight and abdominal muscles tight. Keeping your knee at 90 degrees, raise your leg and press your heel towards the ceiling. Lower your leg back to the starting position without allowing your knee to completely rest on the floor. Do 20 repetitions and switch legs. Complete four sets. To increase intensity, add an ankle weight.

Incorporate high-intensity interval training on your rest days. Adding steep hills and valleys to your cardiovascular workout burns significant amounts of fat in a short period of time. Try intervals on the Stepmill or Stairmaster. Start at a low speed for one minute, then double the speed for one minute. Alternate speeds for 30 minutes.

Eat healthy 3. Eliminate processed foods from your diet. Processed foods contain high levels of sodium and refined sugar which causes water retention. This can increase the dimpled look of cellulite.