Have that dreaded sagging butt syndrome? Well in case you didn’t know, it’s from lack of definition in your butt muscles — the gluteus maximus, which are the largest muscles in the buttocks.
If these muscles are not built up, your behind starts to sag. There are also more fat deposits in your butt area, so of course this adds to the sag. So renew that gym membership if you’ve let yours expire, or clear out some space in your living room and let’s get those butt muscles working!
Below are some exercises specifically targeted to help you with your butt. These can be done three times a week, and if you’re feeling particularly active, increase the routine to 4 or 5 times a week. The exercises should be done slowly and deliberately. Most of these exercises are pretty simple and if you do them without skimping, you should start seeing results within the first four to six weeks.
This exercise is the go to exercise to lean out your buttocks and strengthen your thighs since it targets all the muscles in your lower body. Start with your body weight, and as you get stronger, start adding weight (dumbbells or a barbell). Go for 4 sets of 15 repetitions per set.
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. Squat down, keeping your head up. It helps to keep your eyes on an object straight in front of you when you start, and keep looking at that same spot as you squat down. Breathe in as you go down, and exhale as you come up. Squeeze your butt cheeks together when you’re all the way up, for even faster results.
LUNGES & WALKING LUNGES
This exercise also strengthens the muscles of the leg and buttocks very efficiently. Start in a standing position and 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. Once again, focus on a spot on the wall in front of you, and keep it there through the entire movement. Bring your left leg back so that you’re standing in the starting position.
Repeat with right leg. Do these for 4 sets of 15 repetitions.
Walking lunges are essentially the same, but you’re moving forward with each lunge, instead of coming back to the starting position. Walking lunges with dumbbells target the glutes, upper quadriceps and hamstrings, improving the overall appearance of the area around your butt. Start with three to five sets of walking lunges, with 10 to 12 repetitions per set.
SQUAT KICK BACKS
Stand with legs shoulder-width apart with your arms at your sides. Sit back into a half squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending your arms. Return to the start position, and switch sides. Go for three to five sets with 15 repetitions per set.
REGULAR KICK BACKS
Get down on your hands and knees on your yoga mat. Place your hands flat on the floor, shoulder-width apart for support. Lift your left leg and push your heel toward the ceiling. Lower your knee back to the floor. Switch legs. Repeat 15 times with each leg.
These four exercises will get you on the way to that tight and firm butt, but consistency is key! You will see results if you keep to this routine. Research has shown that the lower body burns more energy during targeted workouts than any other part of the body, which means you burn fat while building lean muscle mass. It’s important to increase the resistance of each exercise in order to continue to see results. This means that as you progress, you should add more weight or increase the amount of repetitions or sets so that you continue to challenge your glutes, and get them to respond.