As we age, there are changes that happen with both the fatty tissue and muscle throughout the body. More specifically, as it relates to the butt, the fat naturally atrophies, and the skin becomes looser. In addition, we lose an average of 5% muscle mass every ten years after the age of 35. These changes all combined affect the shape of your rear and make the butt appear as if it’s sagging.
Fat atrophy is the loss of fatty tissue that can cause pitting and bumps. As the fatty tissue degrades, it may redistribute, causing a sunken appearance. While most of us seem to spend much of our lives trying to lose fat, it would be easy to overlook the problems that fat atrophy in a localized area of the body can cause. Having an appropriate amount of body fat (in the right places) gives a smooth, youthful appearance. It is essential to practice good nutrition with the proper amount of protein to avoid fat atrophy and fuel your muscle.
It may seem to be purely superficial at first, and how your buns look is important to most of us, but lack of muscle in your hind end can affect your health. Strong glutes can help you avoid back pain and many issues that are connected through the entire posterior chain. Strong glute muscles lead to strong hamstrings and calves, and having strength throughout this group of muscles can eliminate or alleviate pain and help avoid pain and injury altogether.
Understanding that strong, active glutes are a key component of your overall health helps to set the stage for why building strong butt muscles is so important. It also helps to change your mindset away from cosmetic options for lifting those buns to how you can get a butt lift without surgery. Routine exercise that is focused on the glutes and posterior chain will help you achieve the butt-lifting results you want!
Advantages of having a strong (and lifted) butt:
There are many different exercises you can do to get a stronger, lifted butt. During each workout, you can opt for 3-4 glute exercises comprising of 2-3 sets each. I am going to introduce you to my favorite four exercises that, when done consistently, will give you strong muscles and the appearance of a butt lift without surgery.
There are many variations of the basic squat. The key is to perfect your form before incorporating additional challenges like adding weights. It is common to see squats being done with barbells, dumbbells, loop bands, or a kettlebell. Again, it’s most important that your form is correct before adding weight to this exercise.
How to do a squat:
Once you have perfected your form and are certain you are protecting your hips and knees from improper movement, you can try doing banded squats. You can learn more about banded squats in this article, which also includes a video tutorial. This also makes a great reference to ensure your squat form is correct.
Along with a butt lift, strengthening your posterior chain plays a role in increasing your lower back strength and core stability. When performed correctly with good form, the glute bridge can lift the butt and improve your posture.
How to do a glute bridge:
Once you have perfected your form on the glute bridge, you can add weight by using a dumbbell by holding it across your hip crease. Read more about the yoga bridge post and its benefits in our article, Prime Women Yoga: Bridge Pose.
It has been said that hip thrusts are one of the most popular and efficient exercises for growing and strengthening the glutes. If you’re doing hip thrusts routinely, you are on your way to a natural, non-surgical butt lift! Many gyms have special equipment for doing hip thrusts with the ability to increase the amount of resistance by adding weights. A great place to start this exercise is by doing them at home with no additional equipment or weight required.
How To Do Hip Thrusts:
As with many exercises, once your form is perfected, you can amplify this movement and challenge the glutes even more by adding weight. Just as mentioned above with the glute bridge, you can use a dumbbell by holding it across your hip crease, or you can add a loop band for additional resistance.
Deadlifts can be done with dumbbells, barbells, kettlebells, or even other forms of weights. If you don’t have a set of dumbbells at home, grab something that you can hold in your hands (a gallon of water in each hand) that will help to create resistance while performing this exercise.
Deadlifts not only provide a lift to the booty when done consistently, but they also are highly effective for gaining lower body strength. A bonus is that deadlifts also increase your core strength and stability.
How To Do Dumbbell Deadlifts:
Perform these four exercises consistently, at least 3-4 times every week. Give it time, perfect your form, stay consistent, and you will notice a more lifted butt, which is the foundation of a stronger and healthier you!