Advertisement

How can I keep my butt from sagging?

To keep your butt from sagging, focus on movements that will help target the hips and butt muscles and extend your hips. Movements like squats, glute bridges, tubing walks. Single leg cable extensions will all target the muscles of the butt and hip and help you strengthen and tone the muscles of the butt. To perform a squat, stand with the feet shoulder-width apart, toes pointing forward and knees over second and third toes, Slowly begin to squat down, bending knees and flexing hips, keeping feet straight (as if sitting into a chair). Do not allow any internal rotation at the hips or knees. Allow the pelvis to sit back while maintaining a neutral spine. Keep the chest up and put pressure through the heels. To rise back up, contract glutes and place pressure through the heels as knees are extended. Stand up straight until hips and legs are fully extended. Avoid compensation in the low back or lower extremities. To perform a bridge, lie flat on the ground on your back, feet with heels and soles on the floor. While keeping your spine in neutral alignment raise your hips off the ground until your hips are in line with your torso and shoulders, reverse positions until your hips are on the floor again. Tubing walks are performed by placing rubber tubing around your knees or feet and standing in a squat position with the feet shoulder-width apart, toes pointing forward and knees over second and third toes. Step laterally while maintaining this position and perform 10-15 repetitions. To perform a single leg cable extension connect a cable to your ankle and stand with your core engaged facing the machine hips straight. Contract your glute and keep your leg straight as you extend your leg and pull the cable away from your body. Keep your core and glutes engaged during the whole movement. 

Continue Learning about Types Of Exercise Programs

Can coordination exercises improve brain function?
Can coordination exercises improve brain function? Coordination exercises activate the cerebellum, w...
More Answers
What is the difference between aerobic and strength training exercise?
Aerobic exercise generally builds little muscle and Burns more calories per hour than weight trainin...
More Answers
What are the different types of exercise?
What are the different types of exercise? Stretching, strengthening exercises and aerobic activities...
More Answers
Wendy Batts - Static Inside Thigh Stretch
Wendy Batts - Static Inside Thigh Stretch

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.