Sagging butt occurs due to the storage of excess fats in your buttocks. The sagging butt is the problem of a lot of persons who don’t follow a proper diet and have a lethargic lifestyle.
If you do not workout daily then fats keep on storing in your butts. So, you need to do proper exercise daily to maintain the shape of your butts.
This article contains the exercises that you should do to lift your sagging butt and other steps that you should take to lift and shape your sagging butt.
Table of Contents
How To Get Your Butts Lifted Naturally
Step 1: Shape Your Buttocks
First of all you need to shape your butt which can be done by doing exercise regularly, lack of which has taken you to this situation. So, first and foremost thing that you need to do is to perform these exercises regularly.
Exercise To Lift Your Sagging Butt
1. Shoulder bridge
Shoulder bridge is a very effective exercise for lifting your sagging butt. In this exercise you need to elevate your hips using your shoulders as a bridge.
How to perform shoulder bridge?
- Lie down in a yoga mat.
- You need to lie down straight on your back.
- Keep your knees raised and hands should be completely straight towards your legs.
- Now using your hands, lift your hips forming a straight line between your shoulders and your hips.
- Keep yourself in this position till the time you can. Initially time should be about 5 seconds.
- Now slowly return your buttocks towards the floor.
- Note that you should avoid abrupt movements, you need to slowly move everything.
- Repeat this every day and every day you can do it 8 to 10 times.
2. The Squat
This is a very good exercise to lift your sagging but and it is a very easy one as well. It is very useful to tone the buttocks and your thighs. This will not be helpful in tighten up your thighs but will also be helpful in making lean muscles.
How to do the squat?
- Stand straight.Now bend your thighs like you are sitting on a virtual chair.
- Be in this position till the time you can.With time try to increase this time.
- Repeat this again and again.You can do 15 times in 1 set.
- You should try to do it two times a day.1 set of 15 turns each time.
3. The lunge
This one is a very effective and interesting one and this one has taken attraction from last some years as it is very helpful not only in firming up your buttocks but also in strengthening the muscles.
How to do the lunge?
- For doing a lunge, first of all stand in the upright position that is stand straight.
- Place your hands behind your head.Now take a deep breathe in.
- Now take your left leg ahead like you are taking a medium sized step.
- Keep your right knee vertical but drop your right knee on the floor.Now try to push yourself up using the muscles of the left leg.
- Remain in this position for some time. Now bring your left leg back and come in the previous position exhaling breathe you had taken.
- Repeat the same but now changing the work of legs.That is replace right leg with left one and left leg with right one.
- Repeat this 15 times a day for each of the legs.
4. The Walking Lunge
The long lunge is also like the lunge, it is slightly different from that as the name explaining, in this type of exercise you will walk in the position that you had taken in the lunge exercise.
How to perform the walking lunge?
- Straight upright.
- Now take a step forward with the left lag like you are taking a medium size step by keeping both the knees at the angle of 90 degrees.
- Now press your left heel into the ground to take a step forward with right leg.
- This completes one repetition and you need to repeat this 10 times every day.
5. Deadlift
Deadlift is also an effective exercise to lift your sagging butt and look sexier. This exercise strengthens your buttocks. This exercise involves lifting the weight.
How to perform deadlift exercise?
- Take a heavy weight that you want to lift.
- Now hold your breath.
- Now move your hips back keeping neutral spine to put the weight on hips instead of your knees.
- Bring your hips as much back as much as possible.
- Now grab the bar and try it carry it upward.
- Do as much as possible and repeat it again and again for 10 to 12 times daily.
6. Plies
This one is also very useful for correcting your sagging thighs. This one resembles a little bit with the exercise squat.
How to do plies?
- Stand straight.
- Now open your legs as much as possible.
- Keep your toes out as much as you can do.
- Keep your knees vertical to the toes and move backwards like you do in the squats.
- Remain in this position as much as you can.
- Now pull yourself in the comfortable position.
- Repeat this again and again for at least 15 times.
7. Kickback
This one works nice for your buttocks and thighs. It is really helpful in tightening your buttocks.
How to do kickback?
- Take a yoga mat and get down on it by lying down with the support of your hands and your knees.
- Keep your hands flat for proper support.
- Now kick back with your left leg keeping your heals towards the ceiling as much as possible.
- Lower your leg back to the initial position after some time.
- Repeat the same with right leg.
- Repeat this for 15 times for each leg.
8. Leg press
This exercise is performed using leg press machine which is there in the gym.
How to perform leg press exercise?
- You need to sit on the leg press machine.
- Now inhale and bring the weight downwards till the upper leg and lower leg forms an angle of 90 degrees.
- Now exhale and push the weight away from your body.
- Repeat this, again and again, several times.
9. Leg extension
This exercise is also performed using leg extension machine.
How to perform leg extension exercise?
- First of all you need to decide the weight that you will lift using your legs.
- Exhale and lift the weight using your legs.
- Then inhale and bring the weight using legs to their original position.
- Repeat this again and again.
Step 2: Burn Fat Stored In Your Buttocks
You need to perform above of the exercises to shape your butts but which shaping you also need to burn the fat stored in your butts which can be done by doing one or more of these exercises regularly. And one thing you should always remain in mind that your butts like exercises at high rate. So, you must perform these exercises with a lot of energy.
1. Incline walking
Incline walking is as the name signifying to walk at some inclined portion which you can do on the inclined treadmill. You can bring inclined tread mill at home or you can go to gym for using it. You just need to run on the inclined treadmill.
2. Stair climbing
Stair climbing is a very simple exercise. You need to climb chairs at high rate.
3. Step aerobics
Step aerobics is an exercise in which you use a stepper like a stair in which you go up and down. You need to repeat this again and again but keep your speed very high as vigorous exercise is loved by the butts.
4. Elliptical training
Elliptical training is similar to cycling that a trainer asks you to do firstly for warm up when you go to gym. In this your body is exercised without putting pressure on your joints.
5. Jogging/running
Jogging or running is simply jog or run whether on roads or the treadmill.
Step 3: Feed Your Buttocks
What you eat highly affects the shape and size of your butt. If you want your butts to be in shape and sexy looking then you must feed them properly with proper nutrients, proteins and carbohydrates.
For enhancing the growth of muscles of your butts you need to consume proteins in adequate amount in the form of poultry, fish, lean meats and if you are vegetarian then you can eat other protein-rich foods that are low in fat. You should also take regularly vegetables, healthy fats and fruits to keep yourself fit for doing this much of exercise.
Step 4: Enhance The Environment Of Your Butts
If you do not want that the excess fat gets stored in your butts then with butts you also need to take care of your upper body that is the environment of your butts. As these parts leads to the storage of extra fats in the butts. So, you also need to maintain your upper body parts which can be maintained by doing the following exercises:
1. Push up
This exercise is for chest. And this is very common as well. in this you need to follow the following steps:
- Place yourself with your eyes facing the floor.
- Rest yourself with the support of hands and rest your body on your toes.
- Keep your back straight.
- Now move down and up your back keeping it straight.
- Repeat this 10 to 12 times at least.
2. Flat or incline bench press
This exercise is for chest. Incline bench press and flat bench press are different in the way that in flat one you keep your back flat where as in inclined one you need to keep your body at 15 to 20 degree inclination.
You need to follow the following steps:
- Rest yourself at the bench whether inclined or flat.
- Now hold the bar with your hands.
- Now move the bar towards you and then away from you.
- Repeat this again and again for at least 20 times.
3. Shoulder press
This exercise is for shoulders.
How to do shoulder press?
- In this firstly you need to sit down on a chair.
- Take dumbbells in both of your hands.
- Now keep dumbbells on top of your thighs.
- Now move the dumbbells to the height of your shoulder.
- Repeat this again and again for several times.
4. Front raise
This exercise is for shoulders.
This exercise also includes dumbbells. How to perform this exercise:
- Take dumbbells in both of your hands.
- Stand straight.
- Now lift your left hand above the shoulders keeping your elbows straight.
- Move down it to its original position.
- Now repeat it with the right hand.
5. Kickback
This exercise is for triceps.
How to do kickback?
- Take a yoga mat and get down on it by lying down with the support of your hands and your knees.
- Keep your hands flat for proper support.
- Now kick back with your left leg keeping your heals towards the ceiling as much as possible.
- Lower your leg back to the initial position after some time.
- Repeat the same with right leg.Repeat this for 15 times for each leg.
6. Pushdown
This exercise is for triceps. This exercise includes a pulley.
How to perform this exercise?
- Hold the pulley keeping your body totally straight.
- Now move the pulley down keeping your body straight that is without moving your body.
- Now bring it in the previous position.
- Repeat it again and again.
Step 5: Change Lifestyle
You should not change your lifestyle that once you have brought your butts in shape and size then bring yourself back in the old schedule. This is the worst part of the complete schedule and which usually leads to a lot of problems.
So, you need to bring all these things in your lifestyle. You need to follow the same schedule of your exercise with ¾th of the frequency to maintain the size of your butts. Make it your daily schedule.
Causes Of Sagging Butt
There are mainly two reasons for the sagging butt. These causes are:
- Excess body fat
- Buttock muscle Atrophy
Excess body fat:
Excess body fat gets stored in your butts and this mainly happens due to poor nutrition and lack of exercises.
Buttock Muscle Atrophy:
Buttock muscle Atrophy means that butts do not have strength and tone and the reason behind this is also the lack of exercise and poor nutrition.So, to save yourself from sagging butt you need to take care of your nutrition and to do exercise daily.
Final Talk
So, if you want to maintain yourself fit and fine. Exercises are a must. Exercise keep you completely fit and fine whether it is related to your fat or your sagging butt or anything else. Healthy food and daily exercises will never lead to any health-related problem. So, if you have got saggy butt then follow these steps from today and bring yourself in the best figure.
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