5 Best exercises to lift sagging buttocks

I know, you might be blaming your desk job for your sagging butts. 

Don’t be nervous. Our desk job and sedentary lifestyle are making our glute muscles weak and it switches them off resulting in sagging.

Yes, dear, that’s true, that’s how they become lazy glutes! 

There are specific exercises to lift sagging buttocks that you need to do regularly to shape your booty 😊

Let me explain to you why buttocks lose their tone. 

Glute or gluteus muscles as they are called in medical scientific language in fact are three types of muscles and not just one muscle.  

These are…

Gluteus maximus, gluteus medius and gluteus minimus. 

Together they work to stabilise our upper body and pelvis and also help in hip and leg movement. 

When these muscles trained and are both flexible and firm and stay in the right place, your butt looks round, perky and amazing and therefore, it won’t sag!    

When glutes are conditioned and strengthened intensively (of course - alongside other body parts), we get immense benefits of toned butt like:

• Less back pain

• Healthy joints

• Improved blood flow

• Regular menses

• Better metabolism 

• Sexy look  😊

If you are wondering  ‘How to shape your booty ? 

You’re on the right page.

Here are the 5 best exercises to lift sagging buttocks.

5 best exercises to lift sagging buttocks.

1. Donkey Kicks

Sounds funny? 

But this it’s a highly effective and targeted exercise that will strengthen your gluteus maximus. 

You need to get into the tabletop position with your wrists in line with your shoulders and knees directly under your hips. 

Then tighten your core muscles and left your 1 leg up at 90 degrees. 

Try to push it towards the ceiling without overextending your spine (keep your lower back neautral!!). 

Then lower it down to its original position. 

That’s kicking! 

Perform 10 reps. 

Then change the leg, and follow the same.

Hey remember, your body should not move 😊 

It's only the movement of 1 leg at a time!

2. Squats

It is the most effective form of exercise for a toned butt. 

There are many ways to do squats. 

• Simple chair squat

• Air squat (also called bodyweight squat)

• Heels elevated squat

• Loaded squat (with additional weight like a kettlebell)

• Sumo squat, 

• Jump squat, and 

Single leg squat (This type is quite challenging). 

But, before you start doing squats, just remember a few things to avoid any injury.

• Your knees should be in line with your toe.

• Your back should be straight each time. Do not bend forward! Otherwise, it will hurt your back.

• Keep breathing. Never hold your breath.

3. Glute Bridges

I would say this is one of the best exercise to shape your booty. 

Because different variations allows you to targets all three gluteus muscles! 

Lay on your back, bend your knees, and bring the feet closer to your butt but a little away.  

Keep your hand straight, or try to touch your toe, or fold them above your head or you can even raise them with palms together. 

Squeeze your butt muscles, engage your abdominals then lift your lower body without overextending your lower back. 

Keep your shoulders grounded. 

Your body should be in a straight line from your knees to your neck. 

Hold for 5-6 seconds and come back to original position. 

Repeat 10 times. 

Also, you can try to hold the bridge position for 10-20 seconds. 

Go on increasing this hold period as you develop the strength.  

Glute bridge exercises not only shape the glutes but also relieve lower back pain.

4. Lateral Lunges 

If you practice lateral lunges regularly, it will shape the glutes and will also make muscles around your hip and knee joints stronger!

When you perform this exercise you must not have any knee pain!!

Stand strong on the ground, with a hip distance between the feet.  

Lift your left leg, take a big but gentle step to the left side, bend your left knee, push your hips back and lower your body till your left knee is bent 90 degrees. 

Your right leg will be straight.  

Come back to the original position, do 10 reps, and then do 10 reps with the right leg. 

Hey, remember to keep your chest lifted and spine straight. 

Lateral lunges improve your hip mobility and stretch out tight hamstrings.

5. Clamshells

Clamshell is one of the best exercises to lift sagging buttocks. 

Lie on the floor on your left side. 

Bend your knees at 90 degrees to bring your heels in line with your butt. 

Keep your right palm on the ground in front of your chest for support. now, simply raise your right knee, but keep your feet touching each other. 

So, it will look like an opening of a shell!

Hold for 5-10 seconds. 

Then slowly bring down the right knee over the left knee. 

Perform 10 repitions on each side.

Do you feel, it is very simple? 

Hey, try it out and tell me which gluteal muscle works more in this😊

Get a healthy butt faster

I know you want a toned butt faster – if possible within a day! 

But there is no shortcut. 

You need to be consistent and persistent to get the fantastic sexy but results. 

You can add a few butt-blastic cardio too. 

Like inclined climbing, step aerobics, and stairs climbing.  

Burning calories while making glutes stronger will help you achieve a toned butt faster.

But these exercises to lift sagging buttocks should be done carefully, otherwise, it may hurt your lower back. 

Better safe and therefore use supervision and but bulding exercise customisation from London’s best personal trainer. If you have any other health issues, a long term expert personal trainer would suggest the best possible exercises to shape the glutes.  

Get ready to turn heads!!