{"id":10756,"date":"2023-03-03T14:16:20","date_gmt":"2023-03-03T14:16:20","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10756"},"modified":"2023-10-13T16:11:50","modified_gmt":"2023-10-13T15:11:50","slug":"saggy-butt","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/saggy-butt\/","title":{"rendered":"How to fix a saggy butt: 7 scientifically proven exercises to lift your butt"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:66.69921875%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:149.92679355783%; }img#mv-trellis-img-7{display:block;}<\/style>\n<p>A saggy butt is a problem for both men and women.<\/p>\n\n\n\n<p>But it is more commonly a concern for women as they have a higher body fat percentage.&nbsp;<\/p>\n\n\n\n<p>Your buttocks are made up mainly of your gluteal muscles.&nbsp;<\/p>\n\n\n\n<p>Your glutes are the one of the largest and strongest muscles in your body, and play an important role to propel your forward when you walk and run.&nbsp;<\/p>\n\n\n\n<p>Well-defined glutes give your butt a firm and toned appearance.&nbsp;<\/p>\n\n\n\n<p>When you have weak glutes or less defined glutes, this can lead to your butt looking saggy.<\/p>\n\n\n\n<p>So if one of your concerns is a saggy butt and it&rsquo;s starting to affect your self-confidence, we&rsquo;ll share some preventative tips in this guide.&nbsp;<\/p>\n\n\n\n<p>We&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is a saggy butt?<\/li>\n\n\n\n<li>What causes a saggy butt?<\/li>\n\n\n\n<li>What are the muscles in the butt?<\/li>\n\n\n\n<li>How to get rid of a saggy butt<\/li>\n\n\n\n<li>How long does it take to lift a saggy butt?<\/li>\n\n\n\n<li>How to fix a saggy butt: 7 scientifically proven exercises to lift your butt<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-533x1024.webp\" alt=\"saggy butt\" class=\"wp-image-13069\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"saggy butt\" class=\"wp-image-13069 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/SAGGY-BUTT.webp 1200w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a saggy butt?<\/strong><\/h2>\n\n\n\n<p>A saggy butt is when your buttocks lack definition and muscle tone in the large glute muscles.<\/p>\n\n\n\n<p>This then leads to a flat or &lsquo;saggy&rsquo; appearance in your behind.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Your glutes are the main muscles in your butt.<\/p>\n\n\n\n<p>When strengthened properly, they give your butt that firm and taut appearance.&nbsp;<\/p>\n\n\n\n<p>Saggy butt is also known as Disappearing Butt Syndrome (DBS for short). <\/p>\n\n\n\n<p>As you get older, DBS is inevitable. An unfortunate side affect of ageing is muscle loss (muscle atrophy) &ndash; also known as sarcopenia. <\/p>\n\n\n\n<p>It is thought the rate of sarcopenia is 1-2% per year after the age of 50. <\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4066461\/\" target=\"_blank\" rel=\"noopener\">study<\/a> concluded that up to 50% of muscle mass is lost when you reach your 80s. <\/p>\n\n\n\n<p>Although you will lose muscle throughout your whole body, it is more noticeable in your hips, buttocks and shoulders. <\/p>\n\n\n\n<p>These are the areas that add padding to your skeleton, and therefore add definition and shape and accentuate your frame. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-make-your-butt-bigger\/\" data-type=\"post\" data-id=\"10441\">Does running make your butt bigger? 20 butt building exercises<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-683x1024.webp\" alt=\"\" class=\"wp-image-13071\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-683x1024.webp\" alt=\"\" class=\"wp-image-13071 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What causes a saggy butt?<\/strong><\/h2>\n\n\n\n<p>A saggy butt is caused by a variety of factors:<\/p>\n\n\n\n<p><strong>#1 Ageing<\/strong><\/p>\n\n\n\n<p>The number one cause of a saggy butt is ageing.<\/p>\n\n\n\n<p>As you get older, gravity takes its toll and the muscles in your butt (the glutes) naturally lose their strength, fitness and elasticity.&nbsp;<\/p>\n\n\n\n<p>Much like the muscles in your face and other parts of your body, they gradually lose their toned appearance.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Poor diet<\/strong><\/p>\n\n\n\n<p>Poor diet choices can cause a saggy butt.<\/p>\n\n\n\n<p>Junk food, processed foods and refined carbohydrates &ndash; this list goes on.&nbsp;<\/p>\n\n\n\n<p>These can all impact the amount of fat you store around your body, including in your butt.&nbsp;<\/p>\n\n\n\n<p><strong>#3 A sedentary lifestyle&nbsp;<\/strong><\/p>\n\n\n\n<p>If you lead a sedentary lifestyle, or you&rsquo;re stuck behind a desk all day, then this can make a saggy butt worse.<\/p>\n\n\n\n<p>When you spend long hours on the couch or sat at your desk, this can cause excess fat to build up in and around your buttocks.&nbsp;<\/p>\n\n\n\n<p>This excess fat then causes your buttocks to sag.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Lack of exercise<\/strong>&nbsp;<\/p>\n\n\n\n<p>Similarly, if you don&rsquo;t exercise regularly, or don&rsquo;t exercise at all, this can cause lack of definition in your muscles, including those in your butt.&nbsp;<\/p>\n\n\n\n<p>Exercise helps to shape and define your butt.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Sudden weight loss<\/strong><\/p>\n\n\n\n<p>A saggy butt after weight loss happens when you lose weight dramatically.<\/p>\n\n\n\n<p>Excess fat cells in the butt cause the skin to stretch.<\/p>\n\n\n\n<p>When you lose weight, this can cause the appearance of excess skin around your butt.<\/p>\n\n\n\n<p>This can be more of a concern when you age as your skin loses its fitness and elasticity.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Genetics<\/strong><\/p>\n\n\n\n<p>As with most things, your genetics determine your body shape, bone structure and how easily it is for you to build and hold onto muscle.&nbsp;<\/p>\n\n\n\n<p>Some people are blessed with a well-defined, firm derri&egrave;re.&nbsp;<\/p>\n\n\n\n<p>Whereas others, due to their genetics and bone structure, are more likely to have a flat butt.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-683x1024.webp\" alt=\"\" class=\"wp-image-13072\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-683x1024.webp\" alt=\"\" class=\"wp-image-13072 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercise-after-botox\/\" data-type=\"post\" data-id=\"11338\">Can you exercise after Botox? 9 do&rsquo;s and don&rsquo;ts for Botox aftercare<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the muscles in the butt?<\/strong><\/h2>\n\n\n\n<p>Your buttocks are made up of three gluteal muscles:<\/p>\n\n\n\n<ol>\n<li>Gluteus maximus<\/li>\n\n\n\n<li>Gluteus medius<\/li>\n\n\n\n<li>Gluteus minimus<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png\" alt=\"saggy butt\" class=\"wp-image-10442\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-300x200.png 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-768x512.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-960x640.png 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1080x720.png 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-150x100.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles.png 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png.webp\" alt=\"saggy butt\" class=\"wp-image-10442 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-300x200.png.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-768x512.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-960x640.png.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1080x720.png.webp 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-150x100.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles.png.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#1<\/strong> <strong>Gluteus maximus&nbsp;<\/strong><\/p>\n\n\n\n<p>The gluteus maximus is the largest of the butt muscles.<\/p>\n\n\n\n<p>It makes up a large part of the shape and appearance of the butt and hips.&nbsp;<\/p>\n\n\n\n<p>Its two main functions are to:<\/p>\n\n\n\n<ul>\n<li>Extend and abduct the thigh at the hip joint.<\/li>\n\n\n\n<li>Assist with external rotation and adduction of the thigh.<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 Gluteus medius<\/strong><\/p>\n\n\n\n<p>Found deep in the buttocks, the gluteus medius helps to abduct and internally rotate the thigh at the hip joint.<\/p>\n\n\n\n<p>It also helps to stabilise the pelvis and trunk during walking and running.&nbsp;<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Gluteus minimus<\/strong><\/p>\n\n\n\n<p>The gluteus minimus is the smallest of the glute muscles.<\/p>\n\n\n\n<p>It acts in synergy with the gluteus medius muscle to abduct and internally rotate the thigh.<\/p>\n\n\n\n<p>It also contributes to pelvis stabilisation.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">5 dynamic hip flexor stretches for runners + how to do them<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-683x1024.webp\" alt=\"\" class=\"wp-image-13073\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-683x1024.webp\" alt=\"\" class=\"wp-image-13073 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to get rid of a saggy butt&nbsp;<\/strong><\/h2>\n\n\n\n<p>Whilst there&rsquo;s no quick fix, there are ways to prevent a saggy butt.&nbsp;<\/p>\n\n\n\n<p>The four key things you can do to add definition to your derriere are:<\/p>\n\n\n\n<ul>\n<li>Lose weight<\/li>\n\n\n\n<li>Follow a healthy, balanced diet<\/li>\n\n\n\n<li>Strength train<\/li>\n\n\n\n<li>Be more active<\/li>\n<\/ul>\n\n\n\n<p>Let&rsquo;s take a look at these areas in more detail.<\/p>\n\n\n\n<p><strong>#1 Lose weight&nbsp;<\/strong><\/p>\n\n\n\n<p>Firm muscle = a firm butt.&nbsp;<\/p>\n\n\n\n<p>A firm butt doesn&rsquo;t sag.<\/p>\n\n\n\n<p>If you&rsquo;ve got a lot of excess fat in your butt, it will hang off the muscle causing it to sag.&nbsp;<\/p>\n\n\n\n<p>So you will need to lose weight and get rid of any excess fat.<\/p>\n\n\n\n<p>Aerobic exercise like running and cycling will help you lose weight and burn calories.&nbsp;<\/p>\n\n\n\n<p>A good weight loss program will combine both low and high intensity exercise with a healthy, balanced diet &ndash; more on that next.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">Running for weight loss: The most effective running workouts<\/a><\/p>\n\n\n\n<p><strong>#2 Follow a healthy, balanced diet<\/strong><\/p>\n\n\n\n<p>Following a healthy, balanced diet will help you see long term results.&nbsp;<\/p>\n\n\n\n<p>This means avoiding highly processed and sugary foods, foods high in calories and instead focusing on getting your daily dose of fruit, veggies, antioxidants, protein and healthy fats.&nbsp;<\/p>\n\n\n\n<p>Protein especially is important for muscle growth and the repair of muscles after a workout.<\/p>\n\n\n\n<p>Here are some foods that will help you enlarge your butt:<\/p>\n\n\n\n<ul>\n<li>Eggs<\/li>\n\n\n\n<li>Chicken<\/li>\n\n\n\n<li>Salmon<\/li>\n\n\n\n<li>Legumes<\/li>\n\n\n\n<li>Milk<\/li>\n\n\n\n<li>Avocados<\/li>\n\n\n\n<li>Seeds like flaxseed and pumpkin seeds<\/li>\n\n\n\n<li>Nut butter<\/li>\n\n\n\n<li>Greek yoghurt<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Quinoa<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/fat-protein-efficient\/\" data-type=\"post\" data-id=\"10892\">Fat protein efficient vs. carbohydrate efficient, which is best for you?<\/a><\/p>\n\n\n\n<p><strong>#3 Strength train<\/strong><\/p>\n\n\n\n<p>As I mentioned earlier, a saggy butt is caused by loss of definition and tone in the buttocks.&nbsp;<\/p>\n\n\n\n<p>So regular exercise in the form of strength training can help prevent a saggy butt.<\/p>\n\n\n\n<p>Strength exercises are crucial to keep your butt firm and toned.&nbsp;<\/p>\n\n\n\n<p>These will help to build muscle in your butt (your glutes) and keep it firm and toned.&nbsp;<\/p>\n\n\n\n<p>When choosing exercises, it&rsquo;s important you do strength exercises that are more likely to increase and grow your muscle cells (also known as muscular hypertrophy). <\/p>\n\n\n\n<p>This can be achieved in one of two ways:<\/p>\n\n\n\n<ul>\n<li>Perform lots of repetitions (reps) at a lower weight. <\/li>\n\n\n\n<li>Lift a heavy weight for fewer reps. <\/li>\n<\/ul>\n\n\n\n<p>The approach you take will depend on your fitness goals, but will essentially determine the way your muscles grow and change. <\/p>\n\n\n\n<p>When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase muscular hypertrophy.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\" target=\"_blank\" rel=\"noopener\">2010 study<\/a> found that in order to achieve maximum gains, you need to be placing significant metabolic stress on the muscles, plus a moderate degree of muscle tension. <\/p>\n\n\n\n<p>Adding that intensity (i.e. load) has been shown to have significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth. <\/p>\n\n\n\n<p>So next time you do a workout, increase the intensity of the workout by adding more load.<\/p>\n\n\n\n<p>This doesn&rsquo;t mean exhausting your body every time you do a workout.<\/p>\n\n\n\n<p>Small changes like increasing the load each time you do a workout and alternating between loads are good ways to approach it, especially if you&rsquo;re new to lifting weights. <\/p>\n\n\n\n<p>Just make sure you are comfortable lifting the weight and you&rsquo;re not putting yourself at risk by doing so. <\/p>\n\n\n\n<p>If you&rsquo;re thinking of sticking with bodyweight exercises, whilst this is fine, it will take longer to see results. <\/p>\n\n\n\n<p>At the end of this guide you will find some butt building exercises that are scientifically proven to lift your butt. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/14-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"9763\">The ultimate 14 day strength training plan for runners<\/a><\/p>\n\n\n\n<p><strong>#4 Be more active<\/strong><\/p>\n\n\n\n<p>Along with strength training, staying active is important when preventing a saggy butt.<\/p>\n\n\n\n<p>As I mentioned earlier, leading a sedentary lifestyle can cause a lack of definition in your butt muscles. <\/p>\n\n\n\n<p>By being more active and combining this with strength training, you will go a long way to shape and define your butt.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-683x1024.webp\" alt=\"\" class=\"wp-image-13074\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-683x1024.webp\" alt=\"\" class=\"wp-image-13074 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-4-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to lift a saggy butt?<\/strong><\/h2>\n\n\n\n<p>It is recommended you work out between 3 to 4 times a week to see real changes.<\/p>\n\n\n\n<p>In these workouts you will need to focus on your legs and lower body, or alternate between upper and lower body if you want some variety.<\/p>\n\n\n\n<p>For example, a typical workout schedule could look like this:<\/p>\n\n\n\n<ul>\n<li>Lift 2 to 3 days a week and focus on lifting heavy (whatever that looks like for you) in each of these sessions. <\/li>\n\n\n\n<li>Use the other days in your schedule rest and active recovery exercises. <\/li>\n<\/ul>\n\n\n\n<p>If you stick to a consistent routine, and combine this with a good diet, you can expect to see results within 5 to 6 weeks. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/moisture-wicking-underwear\/\" data-type=\"post\" data-id=\"11039\">Synthetic vs. natural moisture wicking underwear: What is best for running?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-683x1024.webp\" alt=\"\" class=\"wp-image-13075\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-683x1024.webp\" alt=\"\" class=\"wp-image-13075 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-11png.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to fix a saggy butt: 7 exercises scientifically proven to lift your butt<\/strong><\/h2>\n\n\n\n<p>Now you know more about what causes a saggy butt, here are 7 exercises to lift your butt.<\/p>\n\n\n\n<p>These exercises are scientifically proven to lift your butt. <\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7039033\/\" target=\"_blank\" rel=\"noopener\">2020 study<\/a> that looked at glute activation during strength and hypertrophy exercises found that these exercises have high levels of glute activation. <\/p>\n\n\n\n<p>Hypertrophy = an increase and growth in muscle cells. <\/p>\n\n\n\n<p><strong>#1 Squat<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand up and put your feet shoulder width apart and toes pointed ahead. Your knees should not go past your toes. <\/li>\n\n\n\n<li>Squat down &ndash; your hips should move down and back. Maintain a curve in your back and keep your heels flat on the floor the entire time.<\/li>\n\n\n\n<li>Keep going down until your hips descend lower than your knees. <\/li>\n\n\n\n<li>Hold for a few seconds then push back up through your heels. <\/li>\n<\/ol>\n\n\n\n<p><strong>#2 Bulgarian split squat<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand roughly two feet in front of a bench or chair with your feet hip-width distance apart.<\/li>\n\n\n\n<li>Lift your right foot and put it on the bench\/chair behind you.<\/li>\n\n\n\n<li>Squat down by bending your left knee, allowing your right knee and ankle to naturally bend as you do so.<\/li>\n\n\n\n<li>Lower down until your quads are parallel with the ground. <\/li>\n\n\n\n<li>Push back up through your left knee, using your quad and glute to power you back up. <\/li>\n<\/ol>\n\n\n\n<p><strong>#3 Weighted hip thrust<\/strong><\/p>\n\n\n\n<ol>\n<li>Place your back on an exercise ball or bench and your glutes on the floor.<\/li>\n\n\n\n<li>Place one weight horizontally across the hips. You can also place one weight on each hip.<\/li>\n\n\n\n<li>Perform a hip thrust by squeezing the glutes and pressing the dumbbell straight up until the hips align with the shoulders and knees.<\/li>\n\n\n\n<li>Squeeze at the top before lowering down to repeat.<\/li>\n<\/ol>\n\n\n\n<p><strong>#4 Donkey kickback<\/strong><\/p>\n\n\n\n<ol>\n<li>Get on all fours with your knees hip-width apart, with your hands under your shoulders. Keep your neck and spine neutral.&nbsp;<\/li>\n\n\n\n<li>Engage your core and lift your right leg, knee staying bent, foot staying flat and hinging at the hip.<\/li>\n\n\n\n<li>Use your glute to press your foot directly towards the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed towards the ground.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#5 Lunge<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand up straight with your feet shoulder-width apart then step forward with your right leg, placing your weight into your heel.&nbsp;<\/li>\n\n\n\n<li>Bend your right knee, lowering down so that it&rsquo;s parallel to the floor in a lunge position.<\/li>\n\n\n\n<li>Without moving your right leg, move your left foot forward, repeating the same movement on your left leg. Pause as your left leg is parallel to the floor in a lunge position.<\/li>\n\n\n\n<li>Repeat this movement, &ldquo;walking&rdquo; forward as you lunge, alternating legs, if you wish.<\/li>\n<\/ol>\n\n\n\n<p><strong>#6 Step up<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand in front of a step or platform holding your weights.<\/li>\n\n\n\n<li>Place your right foot on the step.<\/li>\n\n\n\n<li>Press through your heel, step up onto the step, then bring the left foot next to the right.<\/li>\n\n\n\n<li>Briefly touch the left toes on the step and then step down, keeping the right foot on the step.<\/li>\n\n\n\n<li>Repeat for 8 to 16 reps and switch sides. <\/li>\n<\/ol>\n\n\n\n<p><strong>#7 Barbell hip thrust <\/strong><\/p>\n\n\n\n<ol>\n<li>Place the loaded bar in your hip crease.<\/li>\n\n\n\n<li>Stabilise your upper back on the bench.<\/li>\n\n\n\n<li>Press through your heels and lift your hips.<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">9 best core exercises for runners + 4 core workouts to try<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A saggy butt is a problem for both men and women. But it is more commonly a concern for women as they have a higher body fat percentage.&nbsp; Your buttocks are made up mainly of your gluteal muscles.&nbsp; Your glutes are the one of the largest and strongest muscles in your body, and play an &hellip;<\/p>\n","protected":false},"author":1,"featured_media":13099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28,316],"tags":[85],"mv":{"thumbnail_id":13099,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/saggy-butt-FI-300x300.webp"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10756"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10756"}],"version-history":[{"count":28,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10756\/revisions"}],"predecessor-version":[{"id":13580,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10756\/revisions\/13580"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/13099"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}