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.

  1. 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.

    1. Start in a standing position, shoulders back, feet shoulder-width apart.
    2. Keeping your knees vertical to your ankles, push your buttocks back as if you’re sitting down in a chair.
    3. Resume standing position, squeezing your butt cheeks together for even faster results.
    4. Repeat 15 times.
  2. Lunges
  3. 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.

    1. Start in a standing position.
    2. Place your left leg forward as if you’re taking a medium-sized step.
    3. Keeping your left knee vertical with your ankle, drop your right knee almost to the floor.
    4. Push yourself back upright using your left leg muscles.
    5. Bring your left leg back so that you’re standing in the starting position.
    6. Repeat with right leg.
    7. Repeat 15 times with each leg.
    Plies squat
  4. Plies: Pronounced “pleeay”, this is actually a ballet move and is fabulous for your butt and inner thighs.

    1. Stand with your feet slightly more than shoulder-width apart and point your toes out as far as comfortable.
    2. Keeping your knees vertical to your ankles, push your butt back like you do with a squat, as if you’re sitting down.
    3. Pull yourself back upright.
    4. Repeat 15 times.
  5. Leg kick backs
  6. Kickback: This is a great exercise to tighten and lift your butt, and it also works your thighs.

    1. Get down on your hands and knees on your yoga mat.
    2. With your hands flat on the floor and shoulder-width apart for support, lift your left leg and push your heel toward the ceiling.
    3. Lower your knee back to the floor.
    4. Repeat exercise with right leg.
    5. Repeat 15 times with each leg.
  7. 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!

    Next → Belly Fat Exercises

    Previous: Flabby Arm Exercises

5 Responses to “Exercises for Sagging Buttocks”
  1. Diana says:

    I’ve been doing basically these same exact exercises 3 times per week since I was 20 and I don’t have any sag to my buttocks whatsoever. I’m in my 50’s and my jeans still fit great! As a matter of fact, I often get mistaken for a much younger woman from behind ;)

    One other thing that I do to keep things tight is when I use the elliptical, I go backwards with the pedals as well as forward. You’ll really feel and see the difference!

  2. AgeProof says:

    One of the best-ever exercises is horseback riding! I’ve been an avid rider since I was a kid and I have the legs and butt of a 25 year old even though I’m 55. It’s great for your arms, shoulders, core and back, too, and riding also requires mental focus and concentration so you’re working your brain as well as your body.

    Seriously, if you have time and you hate to “work out”, try taking some riding lessons. The physical fitness part of it is only one of the many wonderful things about having a relationship with a horse!

  3. AC says:

    Thank you so much, I cant wait to start these. I pray they work for me, I cry every time I look at my bottom. I will update in 3 weeks. Thank you, Thank you, Thank you.

    • Anonymous says:

      Im starting today, wish ne luck i will post my results in 3 weeks!!

  4. I was at the gym the other day and noticed one of the young, fit girls using the Stairmaster in an odd way. She was turned a bit sideways and crossing her feet as she used it, like she was walking up the stairs sideways.

    I was so curious that I just went up to her when she was finished and asked her why she did it that way and her reply was that it gave her butt a much better workout. She said she also alternated on the ellyptical by pedaling forward for 2 minutes, then pedaling backward for 2 minutes for the same exact reason.

    I have to say that if that’s her trick, then it works. I tried the Stairmaster trick and it definitely worked my butt and the back of my leg hard. I could only do it for about 10 minutes and I was maxed out.

    Hope this helps!

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