Not satisfied with the lower half of your body, namely your rear end? Do you have a mild to severe deflation in this area with surrounding skin that appears loose and lax otherwise known as a “saggy butt”. These days, more and more women are opting for expensive, invasive cosmetic butt enhancements to correct this situation as opposed to putting in a little hard work and dedication.
A saggy butt most commonly results from two factors: buttock (gluteal) muscle atrophy and excess body fat. Atrophy of the gluteal muscles (maximus and medius) basically means that they have lost their strength and tone. Causes of gluteal muscle atrophy include poor nutrition and a lack of exercise (weight training). Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor. Fat tissue is sandwiched between the gluteal muscles and an external layer of skin. Excess fat tissue accumulation in the rear end promotes a saggy butt because this type of tissue is not very dense. Given these facts, the ultimate cure for saggy butt should be clear…Exercise the gluteal muscles and lose the fat tissue.
Now that you have a clearer understanding of a saggy butt, here are five tips to cure or avoid it without cosmetic enhancements:
Tip #1: Shape Your Butt
This requires performing weight training exercises that specifically target your saggy butt from top to bottom with the goal of enhancing the strength and tone of the gluteal muscles and lower-body region. Strength and tone in these areas can be improved by performing 3-4 sets of 8-12 repetitions of the following exercises on 2-3 non-consecutive days per week:
- -Barbell/Dumbbell Squat
- -Barbell/Dumbbell Lunge or Smith-Machine Lunge
- -Barbell/Dumbbell Stiff-Leg Deadlift
- -Leg Press
- -Leg Extension
Begin with weights that fatigue your muscles between 8 and 12 repetitions (translation: 8 should feel like you are not going to make it to 12 but light enough for you to get there). Depending on your fitness level, you may have to start with your own body weight for some of the exercises.
Tip #2: Burn Your Butt Fat
That’s right…You can’t escape the old sweat session. Although spot reduction is not possible when it comes to fat burning, you can choose from the following cardiovascular exercises to give your saggy butt a fat burning boost:
- -Incline Walking (click here to learn how to lift your saggy butt with treadmill exercise)
- -Elliptical Training (click here for the ideal elliptical stride for working your butt)
- -Stair Climbing
- -Cardio Kickboxing
- -Step Aerobics
Perform one or more of these exercises daily for at least 30 minutes, ideally at a high- or moderately high-intensity. While low- to moderate-intensity exercise has many health benefits, I must tell you that the butt loves higher intensities of exercise (click here to learn how to perform cardiovascular exercise the right way).