Fitness
exercises for a saggy butt

Saggy Buttocks Guide: How to Firm and Lift a Saggy Butt

If you can’t wear a bikini at the beach because of a saggy butt, this article will show you how to firm and lift your butt.

Every woman wants a firm butt. Unfortunately for most women, the butt becomes saggy as they grow older.

But that doesn’t mean having a saggy butt is inevitable. Exercise and proper nutrition can keep your butt tight and even lift a saggy one.

If you’re thinking of going under the knife to lift your butt I would advise against it. Not only is surgery expensive, it can cause lifelong problems. Not a week goes by without reading stories of women who can’t still down and others whose posterior explodes due to butt implants.

Keep in mind that exercise and a healthy diet don’t just lift the butt, they enhance weight loss and improve overall health.

But before we look into the best exercises and diet for a tight butt, here’s what makes the butt saggy.

Why you have a saggy butt

A saggy butt can be caused by 3 things: weak gluteal muscles (butt muscles), excess body fat, and aging.

Weak gluteal muscles

The glutes are the biggest muscle in the body. And they can cause a lot of issues when they are weak.

Not only do weak glutes make the butt saggy, they have been linked to lower back pain, knee pain and weak feet.

The glutes become weak due to inactivity, muscles loss and poor nutrition.

The good news is you can use exercise to make your butt muscles bigger and stronger.

Excess body fat

Having excess fat between the gluteal muscles and the skin can make your butt saggy.

Women are more likely to have saggy buttocks because they store more fat in the butt compared to men.

You probably know that it’s not possible to target fat loss at a particular body part. So you have to lower body fat percentage in order to reduce fat in the butt.

Aging

You’ll notice that most people over 50 have saggy butts. This is a result of muscle loss and fat gain that comes with aging. Loss of skinny elasticity is also a contributing factor.

Even though there’s nothing you can do to fix skinny elasticity, you can prevent muscle loss and fat gain.

But you have to take a different training approach. Exercises that work for folks in their 20s may cause injuries when you’re over 40. Here are the best exercises for aging.

Exercises to lift a saggy butt

Strengthening and toning the glute muscles is the best way to lift your butt. And since glutes are the biggest muscle in the body, training them will burn lots of calories and boost your metabolism.

Stair climbing

I would recommend you start with stair climbing if you’re out of shape. This exercise will tone your butt, thighs and calves.

To activate the glutes more, skip one stair step when climbing the stairs. And climb at high intensity.

Wearing a weighted vest or carrying dumbbells while climbing will increase resistance and strengthen the butt muscles.

 Incline walking

Walking on the treadmill can be beneficial to beginners. It’ll burn fat and strengthen the glutes.

Walk for at least 15 minutes on the treadmill every day without holding onto the side rails.

Note that incline walking alone can’t lift a saggy butt. But it will build the strength needed to perform more effective butt exercises.

Step ups

Step up box exercises are great for lifting a saggy butt.

Step ups target the glutes, hamstrings, quadriceps, and calf muscles. If you don’t have a step up box, use a sturdy chair or bench.

Step ups can help prevent falls as we grow older since they improve balance.

How to perform

Stand upright in front of a step up box (the box shouldn’t be higher than knee level).

Raise the left leg and place it on the box.

Use the left leg to lift the entire body and place the foot leg on the step up box.

Lift the right leg and return it to the floor – repeat the movement.

Complete reps for one leg before switching legs.

Hold a dumbbell on each hand if you want to increase resistance.

step ups for a saggy butt

 

Donkey kicks

Donkey kicks target the glutes, lower back and the hamstrings.

Wearing ankle weights will help tone your butt muscles faster.

How to perform

Get in all fours position and keep your back straight.

Lift the right knee off the floor then kick it backwards until the thigh is parallel to the floor.

Squeeze the glutes two seconds then lower the leg until it almost touches the floor then kick it back gain.

Do the same number of reps for each leg.

donkey kicks for saggy butt

Single leg glute bridges

If you’re a regular reader you know that I love glute bridges. This exercise tones the butt and can also reduce lower back pain.

Glute bridges mainly target the glutes, hamstrings and lower back.

If you’re not strong enough to perform single leg glute bridges, do regular bridges. But eventually you want to be able to perform this exercise on one leg for maximum glute activation.

How to perform

Lie on your back and keep both feet bent. The ankles should be directly below the knees.

Place both hands on the floor and lift one leg off the floor (keep it straight).

Slowly lift the butt as high as you can while using the support of one leg.

Hold the top position for two seconds then lower the butt until it almost touches the floor then raise it again.

glute bridges for a saggy butt

Lunges

Lunges have to be part of your routine if you want to lift a saggy butt. They build leg and butt muscles.

How to perform

Stand upright and keep your feet hip-width apart.

Make a stride forward with the left leg. Bend both knees and lower the body until the rear knee almost touches the floor. Make sure the front knee doesn’t extend past the toes when in the lunge position.

Slowly rise as you kick the front leg back to starting position.

Lunge forward with the opposite leg and keep alternating legs after each rep.

lunges for a saggy butt

Deep squats

I had to save the best for last. Squats will make both your butt and thighs firmer.

Deep squats are more effective than parallel squats since they have a wider range of motion and require more strength.

But you may want to avoid deep squats if you have bad knees.

How to perform

Stand upright and keep your feet shoulder-width apart.

Stretch your hands out in front then lower your butt as if you’re going to sit on a chair. When squatting make sure the knees don’t extend forward.

Lower the butt until the thighs rest on the calves.

Slowly reverse the movement to return to staring position and repeat.

deep squats for saggy butt

Best diet to lift a saggy butt

A good diet combined with the exercises above will definitely lift your butt. Here are diet rules you should observe.

  • Eat more protein: protein promotes muscle growth and recovery.
  • Avoid processed foods: Sodas, fries and cakes will increase body fat.
  • Eat whole foods: Get your carbs from whole foods such as veggies, beans, quinoa, and so on.
  • Increase intake of healthy fats: Eating fish and omega 3s will promote fat burning and muscle growth.
  • Control your portions: Don’t eat more calories than your body needs.

Final word

You don’t need cosmetic surgery to lift a saggy butt. The exercises and diet tips above will make your butt firm.

Don’t do the same exercises all the time. Add more challenging exercises to your routine as you get fitter. You may also want to buy workout equipment like dumbbells, weighted vest, and ankle weights.

Do you know another way to lift a saggy butt?

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