Exercises for Sagging Buttocks
Get the Lift You’ve Been Looking For!
Every woman likes a nicely shaped derriere; after all there’s no better way to fill out a pair of great jeans than with a nicely-shaped booty.
However, no one wants to look like they’re dragging around extra “junk in the trunk”.
By the time you finish this article, you’re going to know several exercises that will make your butt look more “oh my” and less “oh no”.
There’s no denying that this is an area that bugs many women and if you’re reading this, then you’re probably no different. Relax – unlike many of the other things that time does to us, a saggy bottom is fixable.
The reason why your butt heads south faster than the rest of your body is because there are more fat deposits there than in other areas. It doesn’t really matter why, though. All that matters is that it does.
Now let’s talk about what you can do about it. You should do each of these exercises at least 3 times per week, and you should do 3 sets of 15 each time. The slower that you do them, the better your results will be.
Try to count to three using the “one-one-thousand” method when going down, then take another 3 seconds coming back up. When bending at your knees, don’t let your knee extend any further out than directly above your toe.
The squat: This is the best exercise you can do to tone the thigh area and the buttocks. It will not only tighten things up back there, but it will also help build lean muscle.
- Start in a standing position, shoulders back, feet shoulder-width apart.
- Keeping your knees vertical to your ankles, push your buttocks back as if you’re sitting down in a chair.
- Resume standing position, squeezing your butt cheeks together for even faster results.
- Repeat 15 times.
The lunge: This is an exercise that has gained considerable attention in recent years for its ability to strengthen the muscles in your legs and firm up your buttucks.
- Start in a standing position.
- Place your left leg forward as if you’re taking a medium-sized step.
- Keeping your left knee vertical with your ankle, drop your right knee almost to the floor.
- Push yourself back upright using your left leg muscles.
- Bring your left leg back so that you’re standing in the starting position.
- Repeat with right leg.
- Repeat 15 times with each leg.
Plies: Pronounced “pleeay”, this is actually a ballet move and is fabulous for your butt and inner thighs.
- Stand with your feet slightly more than shoulder-width apart and point your toes out as far as comfortable.
- Keeping your knees vertical to your ankles, push your butt back like you do with a squat, as if you’re sitting down.
- Pull yourself back upright.
- Repeat 15 times.
Kickback: This is a great exercise to tighten and lift your butt, and it also works your thighs.
- Get down on your hands and knees on your yoga mat.
- With your hands flat on the floor and shoulder-width apart for support, lift your left leg and push your heel toward the ceiling.
- Lower your knee back to the floor.
- Repeat exercise with right leg.
- Repeat 15 times with each leg.
The key to seeing results – lifting and firming your butt – is consistency. If you faithfully do 3 sets of each of these exercises at least 3 times per week, you WILL see results. Make sure that you stretch well before you start each time so that you don’t pull a muscle. Also, warm muscles respond better to exercise than cold ones do.
If you’ve tried any of these exercises or have ideas for more moves that lift and tone the butt, please tell us about it in the comments section below!
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