As the years go by, you may notice that gravity is taking a toll and your butt has begun to sag more than before. This commonly occurs because of a lack of exercise or physical activity. Fortunately, you can get your tush to lift up again by doing strength-training exercises that focus on lifting the glutes. Do these exercises once or twice a week and also perform regular aerobic exercise to decrease body fat and give your butt more shape.
Perform three to four sets of full barbell squats using a weight in which muscle fatigue occurs between eight and 12 repetitions. Stand with your feet shoulder-width apart and the barbell resting on your shoulders. Bend your knees and squat down, pushing your hips back until your thighs are just below parallel to the ground. Return to starting position and repeat. Rest 60 to 90 seconds between sets.
Complete three sets of straight-leg deadlifts to target your hamstrings, glutes and lower back. Stand with your feet slightly apart and grasp the barbell shoulder-width apart using an overhand grip or an over-underhand grip. Keep your knees straight, but not locked, and your back straight and in neutral position throughout the entire movement. Lift the barbell off the ground until you are in the upright position and your shoulders are back. Slowly lower the bar back down to starting position and repeat for eight to 12 repetitions resting 60 to 90 seconds between sets.
Include two or three glute-isolation exercises into your routine, such as standing cable kickbacks, donkey kicks and lying hip extensions -- and complete three sets of 12 to 15 repetitions resting 30 seconds between sets.
Conclude your glute workout with walking lunges or bench step-ups. Perform one set of 15 to 20 repetitions on each leg. Be sure to take a large step forward in your lunge or step up to further activate the glutes. Alternate performing the lunges or the step-ups every other workout.
Perform aerobic exercise four or five times a week to help burn body fat. Include exercises that place a large emphasis on the glutes such as sprinting, inclined treadmill walking or use the stepmill.
Include a sprint interval workout once or twice weekly on the days you are not strength training your glutes. Following a five to 10 minute warmup, sprint for 30 seconds and then walk for 30 seconds and repeat 10 to 15 times. Conclude with a five minute low-intensity cool down.
Perform 30 to 45 minutes of moderate-intensity incline walking or stepmill exercise three or four times weekly, either first thing in the morning or following your strength training workout.
Items you will need
- ✓ Barbells
- ✓ Weight plates
- ✓ Treadmill or stepmill
- Following a sound diet plan, in addition to regular exercise, will be necessary to help decrease body fat levels and increase lean muscle tissue.
- Always check with your medical provider before beginning any new diet or exercise program.
- ExRx.net; Lying Hip Extension
- American Council on Exercise; Trimming Off The Fat
- Strength Training Anatomy; Frederic Delavier
- Photodisc/Valueline/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.