Continue to maintain at least 75% of your workout frequency/duration and never, ever stop eating sensibly. This is the most important tip of them all! Once you’ve cured yourself of a saggy butt, you must not revert back to the original habits that led to it in the first place. In addition, perform 2-3 sets of 20-25 repetitions of core exercises (back extension, plank, crunch, bicycle) on 2-3 non-consecutive days per week. Biceps: Curl, Concentration Curl, Hammer Curl.Shoulders: Shoulder Press, Lateral Raise, Front Raise.Back: Lat Pulldown, Seated Row, Bent-Over Row.Chest: Flat/Incline Bench Press, Fly, Standard or Modified Pushup.To enhance it’s surrounding environment, perform 1-3 sets of 12-15 repetitions of the following exercises designed to target the major muscle groups of the upper-body. Your butt’s environment is comprised of a host of upper-body muscle groups that can also experience atrophy and accumulate excess fat tissue without exercise ( jiggly wiggly arms and muffin top). Related Article: A Simple Guide to Eating Sensibly Tip 4: Enhance Your Butt’s EnvironmentĪlthough you’re primarily focusing on the butt you must not limit your weight training activities to this region. The butt DOES NOT respond well to foods rich in sugars, artificial fats, and other nutrient-devoid ingredients! That stuff’s a recipe for cellulite so it’s best to avoid such foods whenever possible. To further enhance your fat-burning efforts, it’s important to regularly consume sensible portions of foods rich in healthy fats and good carbohydrates (vegetables and fruit, beans, and whole-grain food). Protein helps to feed those butt muscles and fuels the fat-burning process as well.

Related Article: How to Cardio Sculpt a Great Butt Tip 3: Feed Your Buttįor maximum lift and shape, ensure you’re consuming adequate amounts of high-quality protein in the forms of fish and seafood, poultry, lean meats, low-fat dairy foods and/or soy products. While low-to-moderate-intensity exercise has many health benefits, I must tell you that the butt loves higher intensities of exercise. Perform one or more of these exercises daily for at least 30 minutes, ideally at a high- or moderately high-intensity. Depending on your fitness level, you may have to start with your own body weight for some of the exercises. Barbell/Dumbbell Lunge or Smith-Machine Lungeīegin 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).Strength and increased muscle tone can be successfully achieved by performing 3-4 sets of 8-12 repetitions of the following exercises on 2-3 non-consecutive days per week: The goal is to enhance strength and tone of the gluteal muscles as well as the lower-body region. In order to lift and shape your saggy butt you’ll have to regularly perform resistance exercises that specifically target it from top to bottom. Now that you have a clearer understanding of a saggy butt, here are five tips for avoiding it or curing it without cosmetic enhancements. Related Article: How to Build Strong, Lean Legs and a Shapely Butt Given these facts, the ultimate cure for saggy butt should be clear-Exercise the gluteal muscles and lose the fat tissue. Excess fat tissue accumulation in the rear end promotes a saggy butt because this type of tissue is not very dense.

Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor.įat tissue is sandwiched between the gluteal muscles and an external layer of skin. Causes of gluteal muscle atrophy include poor nutrition and a lack of exercise, especially resistance (weight) training.

Well, a saggy butt most commonly results from two factors: buttock (gluteal) muscle atrophy and excess body fat.Ītrophy is essentially a state in which the gluteal muscles (maximus and medius) have wasted away and lost their size and strength.

Droppy ass