Saggy buttocks occur when your bum lacks definition and muscle in the large glute muscles, leading to a flat or 'saggy' butt appearance.
If you're tired of your flat or saggy butt and want to have a bigger, rounder, and more toned derriere, you're not alone. Many people strive for a peachy backside, and fortunately, there are exercises that can help you achieve this goal.
Get ready to discover the best booty exercises that will give you a bootylicious behind – squats, lunges, deadlifts, hip thrusts, and bridges! How to Build a Better Butt and we're also sharing tips on how to maximize your workout.
So buckle up, and let's lift and tone those glutes to perfection!
Here's A Go-to Droopy Butt Workout
Squats are one of the most effective exercises for building a bigger butt. They work the glutes, quads, and hamstrings, improving core strength and stability. To perform a squat, stand with your feet shoulder-width apart, toes pointing forward. Lower your hips down and back, as if you're sitting in a chair, keeping your chest lifted and your back straight. Go as low as you can while maintaining proper form, then push through your heels to stand back up. Aim for three sets of 10 to 12 reps.
Lunges are another fantastic exercise for building a bigger butt. They target the glutes, quads, and hamstrings, improving balance and stability. To perform a lunge, step forward with one foot and lower your hips down until both knees are at 90-degree angles. Keep your chest lifted and your back straight, then push through your front heel to stand back up. Repeat on the other side. Aim for three sets of 10 to 12 reps on each leg.
Deadlifts are a more advanced exercise, incredibly effective at building a bigger butt. They work the glutes, hamstrings, and lower back, improving overall strength and power. To perform a deadlift, stand with your feet hip-width apart, toes pointing forward. Hold a barbell or dumbbells in front of your thighs, palms facing down. Lower the weights down towards the ground while keeping your back straight, then push through your heels to stand back up. Aim for three sets of 8 to 10 reps.
Hip thrusts are a targeted exercise that works the glutes, specifically the gluteus maximus. To perform a hip thrust, sit on the ground with your back against a bench or step. Bend at the knees and place your feet flat on the ground, hip-width apart. Place a barbell or a weight plate across your hips, then lift your hips up towards the ceiling while squeezing your glutes. Lower back down and repeat. Aim for three sets of 12 to 15 reps.
Bridges are similar to hip thrusts and are a great exercise for building a bigger butt. They work the glutes, hamstrings, and lower back, improving core stability. To perform a bridge, lie on your back with your knees bent and your feet hip-width apart. Lift your hips up while squeezing your buns, then lower back down and repeat. Aim for three sets of 12 to 15 reps.
Tips for Maximizing Your Butt Workout
Use weights: To build muscle and increase the size of your butt, challenge your body with weights. Incorporate dumbbells, barbells, or resistance bands into your workout to make it more challenging.
Increase your reps and sets: To see results, push your body beyond its comfort zone. Increase the number of reps and sets each week to continue challenging your body.
Eat a healthy diet: Exercise is only part of the equation when it comes to...