I was recently asked for some exercises to help with a sagging butt. The lady had lost weight, but she noticed that her butt was a little saggy. She lost weight, but she didn’t do so by gaining lean muscle mass. So, she wanted to fix them after the fact.
The glutes are your largest muscle group, and strengthening them is great for burning calories and boosting your metabolism. In addition, weak glutes can contribute to pain in the lower back and knees. As you see, there are more reasons to work on the butt than just the aesthetics.
I decided to share some of my favorite booty-building moves.
Step Ups
With or without dumbbells, stand in front of a bench or step with your left foot placed firmly on the step.
Press down with your left heel and push your body up until your left leg is straight.
Lower yourself, until you right foot touches the floor. That's one rep. Do 10-12 reps on the left leg, and repeat with the right.
Swiss Ball Hip Extension Leg Curl
Lie face up with your lower legs and heels resting on a Swiss ball.
Raise your hips until your body forms a straight line from your shoulders to your knees.
Pull your heels toward your body, bringing the ball as close to you as you can.
Hold for 1-2 seconds then roll out until your body is straight again. Then lower your hips to the floor. That's one rep. Do 12-15 reps
Mini Band Lateral Walks
Place a mini band around your ankles and stand with your feet about hip width apart.
Step your left foot to the left creating as much tension on the band as you can.
Bring the right foot to the left and continue for 10 steps to the left. Then, do 10 steps leading with your right leg.
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David E. Cox, ACE-CPT, is a personal trainer that has dedicated his life to helping to improve the lives of others through exercise and healthy living. He is owner of Positive Vibes Fitness, a private personal training studio in Glen Burnie, MD where he educates, motivates, and inspires people from all walks of life. Be sure and sign up for his monthly eNewsletter, The Vibe, at www.positivevibesfitness.com
