How to fix saggy buttocks

Loving and accepting our bodies is something most of us have struggled with at some point in our lives. I believe that all body types should be celebrated but it’s always beneficial to focus on improving your health and physique. So in this post I’ll talk about how to lift your buttocks fast.

These days glute workouts are extremely popular and everybody tries to get this perfect peach. It’s not necessary to grow your booty big but make it toned and lifted is always a good idea! I’m going to give you a rundown on what causes your bum to sag and how you can train your glutes in order to actually lift your bum. But before that, let me answer the common questions I receive all the time.

Buttocks Lift Q&A

Is it possible to lift your buttocks?

Yes, of course. Saggy butt is the result of weak glute muscles. By building the muscle in your glutes, you are able to lift and firm your buttocks, while obtaining a healthier body in general. 

How long does it take to lift a saggy butt?

If you follow this guide and keep a healthy balanced diet and exercise regime then you could start seeing results in 1 month already. But it depends on your current shape, the amount of excess fat and the intensity of your training. Also, keep in mind that muscle gain and fat loss happens more quickly at the beginning of your journey, but over time it tends to slow down and you may need more patience to see the progress.

What are the best exercises for lifting the butt?

The best exercises for lifting the butt are hip thrusts, hyperextension, Romanian deadlift, donkey kicks but it doesn’t stop there. Other great exercises to lift the buttocks are squats, lunges, step-ups and many more – make sure to add different exercises to your workout to make it challenging for your muscles.

Causes of Saggy Buttocks 

You can have a saggy bum due to a lot of lifestyle factors, such as working at a desk and spending all day sitting down. Or it could be also because you don’t use these muscles enough during the day, for example, when you choose a car over walking or an elevator over stairs. It happens as we begin to age as well, because we lose a significant percentage of muscle mass.   

Mainly, you have saggy buttocks because your gluteal muscles are too weak and hip flexors that are too stiff and tight. This often happens when exercising is not part of your regular routine and is sometimes referred to as dormant butt syndrome. As the muscles lose their elasticity and strength your shape begins to lack definition. 

You may want to lift the buttocks not only because of appearance, but also for your health. When your glutes are weak, it puts pressure on other body parts, especially lower back and hips, along with the knees. Being the largest muscles in our body, the glutes work together to support the pelvis and allow easy movement in the hips.

By strengthening glute muscles, we can avoid different types of injuries as well as improving mobility and attaining a much better posture. You will notice a difference in your ability to walk and run, improving your overall skills. 

How to lift buttocks fast

The best way to lift and tone your booty fast is to combine a healthy diet with the right exercises. So let’s talk about these two aspects!

1

Diet 

A lot of people find that their body stores fat on the buttocks which happens due to genetics and other factors. But the bottom line is that it happens when you have extra fat, meaning you eat more than you need. The ideal diet, therefore, should provide you with the right amount of energy without the need to overeat. 

You need to nourish your body with good, healthy food. Start by reducing your salt and sugar intake, fatty foods or fast foods. Nutritional food like protein which helps build muscle, certain carbohydrates, and healthy fats are the best options for you. Fiber is also a powerful food to include in your diet because it keeps you satisfied while providing minimum calories. 

When you want to shed extra weight, you have to watch out carbs. Carbohydrates are essential to the functioning of your body, especially when you are working out. But not all carbohydrates are the same. A chocolate bar and a sweet potato have different nutritional values, so you need to be wise about what you put into your body.

The first step would be cutting off simple carbs (mostly “white” foods, such as white rice, white bread, pastries, sugar, sugary syrups and condensed milk). They not only contain lots of calories, but also cause insulin spikes that can create severe appetite and cravings, and also make you gain fat quicker.

Think of it in terms of energy. You need sustainable energy to keep you going throughout your day, especially during workouts, so the complex carbohydrates (sweet potato, quinoa, wild rice etc) will keep you sustained for longer periods of time while still benefitting your health. 

In order to lift your buttocks fast, you have to train your glutes aka build muscles. But to do it successfully, you need to consume enough protein. Usually while gaining muscle mass, you want to eat at least 1g of protein for 1 kg of your weight (for example, if you weight 60kg you need a minimum 60g protein a day, but more even better). Good sources of protein are: chicken, tuna, prawns, tofu, egg whites, protein powders.

2

Exercises

We all know the benefits of exercising, it’s good for both our physical and mental wellbeing. There are many different forms of exercise, each contributing to toning different parts of our body. But if you want to lift your buttocks fast, you have to focus on specific exercises that will give you visible results.

Integrating cardiovascular and strength training into your gym sessions are important practices for toning your body and strengthen muscles, and this includes your butt. Some of the most effective exercises are standing with hip hinges, such as squats. Alternatively, floor exercises like glute bridges and hip thrusts are equally beneficial in contracting and lengthening the hamstrings. A combination of standing and floor exercises will all contribute to this. 

The cardiovascular exercises will help eradicate any excess fat, focusing on the solid muscle only. Having a balance of strength training and cardio in your routine, will build, thicken, and tone the muscles while shedding any unwanted and unhealthy fat. 

Keep reading to learn what exactly you need to do to lift and tone your booty fast.

How to Train to Lift Your Buttocks

Now that we have a better understanding of the benefits of lifting our bums, let’s look at how to lift your buttocks fast. 

The first thing to think about is not to focus solely on the lower half of your body. Toning and training your buttocks needs to just be a part of your full routine, not the only goal. This approach is more balanced but it also keeps your workouts interesting and challenging. 

Sometimes simplicity is key. You can either spend time on one exercise until you feel the muscle tightening and struggle to take on another task, or you can incorporate multiple butt exercises until you feel the same outcome. For the rest of the week, you could then concentrate on arms and abs, for example. 

When it comes to training glutes, start with a focus on activation. To do this use resistance bands or bodyweight to perform such pumping exercises like good mornings, donkey kicks, glute bridges, hip abductions, fire hydrants. This trick helps to warm up and activate your glutes as well as to pump some blood into that area. You’ll soon notice better shape and definition of your butt as you incorporate this practice into your regular routine. 

You want to feel the muscles being worked in your glutes, a sign that the exercise is working. To get a better idea of this, begin by doing hip thrusts and glute bridges. Holding these positions at the top will enable you to feel the contraction in your glutes. It’s important to place your feet in the correct position, along with moving slowly to really accentuate the contraction. 

One more thing to consider is avoiding your scales. Your progress is based on appearance, as you’re wanting to lift and firm your bum so there will be some muscle gain that affects your total body weight, so using a mirror as a way to see the development will be much more effective than numbers on a scale. 

Top-Exercises to Lift Buttocks Fast

The next stage is to put these methods into action, so here is a list of exercises I think work well to lift buttocks fast. 

Hip Thrust 

Similar to glute bridges, hip thrusts target the glutes and hamstrings. In addition to this, it also works on your core and lower back. It exercise strengthens your glute muscles and gives a firm perky shape really fast. That’s why I love it so much and recommend implementing it into your workout routine.

• Begin with your back against a bench, bending your knees while your feet are flat on the ground 
• Resting your elbows on the bench, your feet should be shoulder-width apart, and the bench should be just below your shoulder blades
• Push through your heels until your thighs are parallel to the floor, making sure you keep your chin tucked
• Ensure you squeeze your glutes at the top 

If you’re new to hip thrusts, start with 3 sets of 12 reps to work your way up. Over time you can add weights or try out a single-leg variation to mix things up. 

You can do hip thrusts using dumbbells, kettlebells or the smith machine as well.

Romanian deadlift

A deadlift is an exercise that incorporates a weighted barbell, which begins on the floor. Alongside the glutes, it also benefits the hamstring, back, core and hips, so you are strengthening several muscle groups. 

• To begin, stand with your feet shoulder-width apart, behind the barbell 
• Lift your chest and back into your hips, keeping your back straight. Bend forward to pick up the barbell, but keep one palm facing up and the other down. You can also have both hands facing down 
• To grip the bar, sink your hips back whilst pressing your feet flat on the ground 
• It’s important to keep your back flat as you push your hips forward until you’re standing again. The barbell needs to be held with straight arms slightly lower than the hips. As you finish standing, ensure your shoulders are back, legs are straight with your knees almost locked

There are different variations of the deadlifts, but I find the Romanian deadlift to be the most effective for lifting the buttocks fast. How many reps you do depends on the weight of your barbell, but it’s usually between 6-12 reps, performed 3 – 5 times.  

Hyperextension

Sometimes referred to as back extension exercises, hyperextensions are used to strengthen the lower back, glute and hamstring muscles. It’s recommended that extension exercises are done slowly to prevent any injuries. Make sure you keep the right form that showed in the video above (you need to target glutes and avoid using your back muscles too much!).

A hyperextension bench comes in two different versions, one is at a 90-degree angle, while the other is 45 degrees. The pad should be just below your hip bone.

• To begin, put your thighs on the pad, bending your knees a little, to secure your feet while keeping them in line with your knees. Your arms should extend toward the floor.
• Breathe out and move up so your shoulders, hips, and spine are all in line, while engaging your core and glutes. Keep your back rounded in order to reduce the tension of your back muscles. Slowly slide your shoulders back.
• As you breathe in, bend down from your waist to touch the floor.

When you just start, don’t use any weights and try to perform the exercise with your body weight only. Even without weight, you will feel the burn in your glutes if your form is correct. Over time, you can use some weight plates or a kettlebell to challenge your muscles.

Donkey Kicks and Kickbacks variations

This exercise is perfect if you are a beginner and want to focus on your glute muscles specifically. It requires no equipment (but you can use resistance bands for better results) so you can start right away. 

• Begin by positioning yourself on all fours so your knees are hip-width apart, with your hands under your shoulders, attaining a neutral neck and spine.
• Start lifting your right leg, keeping your knee bent with your foot staying flat and your hip hinging.
• Using your glute, press your foot directly up and squeeze at the top. Your pelvis and hip should be pointed to the floor.
• You can perform 20 reps of these on each leg, repeating for 4-5 sets. 

When you become more experienced, you can add different kickbacks variations (check the video above) in a gym to target and lift your buttocks fast. These are also my favorite exercises for glutes because they improve the overall butt shape. If you have a saggy flat bum, kickbacks can help you tremendously as they build muscles in your upper butt and create a perky attractive shape.

If you find this post useful, please share it using the social media links below.

xo,
Jane