Many women worry about having a firm, pert buttocks. They may suffer from sagging buttocks due to various factors such as genetic predisposition, bad habits, sedentary life, and a lack of exercise. How can you lift your butt fast? What is the best way to raise and firm your buttocks? Well, after years of personal training, here is how:
To lift your buttocks fast, you must work out that area with special exercises such as squats, strides, and back kicks, putting pressure on the gluteal region. Also, you need to include foods rich in proteins in your daily meals to generate muscular development that maintains the gluteus’ firmness.
In this article, we will teach you how to lift and firm up your buttocks in a short period of time.
What are the buttocks?
The buttocks are a set of muscles located in the back of the legs, divided into three parts: gluteus maximus, gluteus medius, and gluteus minors. The gluteus maximus is the largest muscle in the body, and the other two form the outer thigh. The gluteus helps us to push ourselves when doing squats or different movements.
What causes buttocks to sag?
Some causes of the buttocks sagging are:
- Genetic predisposition. One of the leading causes of loss of pertness is as a result of genetics. If parents have specific physical characteristics, such as a saggy butt, their children will likely take on the same characteristics.
- Lack of physical activity. When sitting in front of a computer for long periods of time, our buttocks tend to fall.
- Pregnancy. During pregnancy, the body undergoes sudden weight changes, so the skin suffers from looseness, and consequently, your buttocks drop.
- Unbalanced diet. Eating food with high fat and sugar content, together with the lack of a fixed time to eat, is another cause of a flat butt.
Tricks to lift your buttocks fast
Practicing specific exercises for the buttocks will firm and lift them up quickly. Some effective exercises are squats, strides, and back kicks. Perform 3 sets of 15 repetitions of each daily. To obtain results, you must be consistent.
You may be interested in “The 10 best buttock exercises at home for a perfect butt.”
A big enemy of our buttocks is cellulite. If you want to get cellulite under control, it is fundamental to focus on the skin’s hydration. Moisturizing your butt will give it firmness and prevent problems such as cellulite and stretch marks.
You will have to apply this hydration habitually every day, using moisturizing creams such as essential and vegetable oils (almond, avocado, argan, jojoba, etc.). Conveniently, you apply them with circular massages and work vertically from the feet to the waist.
You can also moisturize by drinking water and taking infusions to improve the skin and make it look smoother. To achieve the best results, you must also eliminate soda and sweetened drinks from your diet. When you drink infusions, coffee, or juices, try not to add sugar, and reduce excessive intake of artificial sweeteners – it is much better to consume them naturally.
You may be interested in “How do you get rid of cellulite on your legs? 11 Tips that actually work!“
Increase your protein intake
To maintain your body’s overall toned-ness, you must have protein present in every meal of the day which keeps the muscle tissue healthy.
I recommend prioritizing vegetable proteins, whether they are legumes, tofu, or nuts. You should also include animal proteins such as eggs, fish, seafood, and, finally, meat.
Incorporate healthy fats into your life
It is best to incorporate quality fats such as avocado, seeds, nuts, extra virgin olive oil, or bluefish into your diet. Completely forget about processed products, whether they are ‘light’ or ‘Zero’, which may help eliminate fat but can have other side effects.
You may be interested in “Haven’t you fallen in love with the avocado yet? Properties and benefits.”
Change some of your daily activities
Strive to improve your lifestyle, such as taking the stairs instead of using the elevator. Climbing stairs works out the buttocks area. Also, instead of choosing to drive, try to walk when possible. When you are at work, try to get up at least once an hour.
Squeeze your buttocks from time to time
Squeeze your buttocks whenever you can when sitting, standing, or lying down. Any time is right for strengthening and toning the buttocks.
- Tighten your buttocks as much as possible.
- Hold for at least 1 minute in this position.
- Then rest for 20 seconds.
- Repeat 12 more times.
Wear supportive underwear
Today there is underwear on the market that enhances various parts of the body, including your butt. This trick is a simple one that will make you look instantly more beautiful.
You can also use panties that are straight, seamless, and made of cotton. This type of underwear entirely covers up to twice the area of the size of the buttocks. They help to pick up your butt, and it will look more toned and fuller.
To give a special touch to the buttocks, walk straight, curving the hips slightly without exaggerating, and stick out your chest. This tip may seem like the most uncomplicated advice, but believe me, it works.
What exercises lift your buttocks?
Supine hip extension
- This exercise works the gluteus and the abductor.
- To do it, you should lie down on your back and bend your legs with your feet on the ground; your hands should also be close to the ground.
- Then, lift your hips and glutes by exerting pressure on them, and form a kind of bridge as high as you can.
- Then come down slowly.
- Repeat the movement 15 times.
If you wish, place a weight in the center of your body and make a vigorous but smooth movement upwards. You can start practicing this without lifting any weight, just your body, and then increase the load.
This movement is the most effective for building lower body muscles.
- To perform the squat, stand up with your feet shoulder-width apart.
- Keep your toes outward, with your back straight and your arms in front.
- Then bend your knees and slowly lower your hips.
- Keep your abdominal muscles slightly compressed until your thighs are parallel to the ground, keeping you upright.
- Hold this position for a second and then go up to the initial posture making a contraction in the buttocks (this is very important).
You can start squats without any weight and then add it little by little. When squats have a greater level of depth, the results will be even better. If you go down a lot, you must be careful with the weight not to hurt your knees.
Initially, you can do 2 or 3 series of 20 repetitions each. To get the most out of your squats, squat as deep as you can. Tighten your buttocks during the exercise, especially at the top of the squats.
- Stand up with your legs shoulder-width apart, then advance one foot keeping your torso upright as if you were going to take a step neither too short nor too long.
- Bend your knees at a 90-degree angle with your thighs parallel to the ground.
- The knee of the back leg must almost touch the ground by bending until the knee is on the floor.
- When you finish this movement, return to the initial position.
- Perform 10 to 15 repetitions on each side.
With this exercise, you pretend to be going up and down the stairs. To do this, use a stool or chair that is resistant according to the height of your knee.
- First, stand in front of the chair and go up with one leg until it is straight while the other one stays behind without touching the chair.
- When you come down, alternate with the other leg.
This exercise strengthens and gives volume to the buttocks.
- First, get down on the floor on all fours with your back straight.
- Push your leg with your heel and contract your buttock muscle for 3 seconds.
- Then return the knee to the ground.
- Repeat the movement 15 times with each leg.
When you perform the exercise, tighten your buttocks throughout the movement and keep the contraction for a few seconds. Try to touch your heel with your lower leg before you put your leg in the starting position.
- First, stand with your feet spread apart at the width of your hips, and your arms stretched out in front of you.
- Perform a squat and stay at the bottom of the squat.
- Meanwhile, move a few centimeters up and down.
- While you are doing the exercise, keep your behind pushed backward and your chest raised.
These movements are just as crucial as the toning exercises. Practice stretching before and after the toning exercises. They combine muscle contraction, stretching, and relaxation to avoid muscle tension. These types of movements are crucial to complement any exercise routine.
Disciplines that help lift sagging buttocks quickly.
This discipline involves combining aerobic gymnastics with exercises in the bodybuilding room, allowing you to tone all your body’s muscles.
Exercises are accompanied by dynamic music that indicates the phases of the session. In this discipline, simple choreographies are combined with exercises performed with a bar or disks of variable weight.
You will be able to work the buttocks with more intensity according to the weight you are exercising with. If you are a beginner, I recommend you start with little or no weight during the first classes, and little by little, you will reach higher levels of weight without much difficulty. This exercise is good for people who have osteoporosis since practicing it increases bone density.
BLA (Buttocks, legs, and abdomen)
This consists of simple exercises of many repetitions, mainly performed on the floor. These movements help to tone the lower body. During the BLA session, you must focus on the buttocks, and exercises that are beneficial for this area.
All types of people can practice a kind of high-intensity physical activity with military training and you can adapt each session to your needs varying the intensity, duration, and difficulty of the exercises as well as the strength and speed.
With CrossFit, you develop cardiovascular and muscular resistance, flexibility, strength, coordination, balance, and precision. In this discipline, you don’t repeat a routine for some time.
In this training, you will work with different muscle groups through jumping, throwing, pushing, or moving. If you are a beginner, we recommend that you practice the exercise with one day of rest, 3 or 4 days, and 1 day of rest.
Zumba is a discipline where you tone the buttocks’ muscles and keep them in shape through different music styles: flamenco, reggaeton, salsa, merengue, calypso, rumba, and samba.
These exercises are dynamic, and the choreography includes slow and fast minutes, which tone and sculpt the figure. Their effectiveness in achieving outstanding results in the buttocks will depend on the class. The results will be better if you perform a more significant number of jumping exercises throughout the session.
In this activity, you perform intense and low impact training based on the frequency of exercises with ascents and descents on a step platform.
As you go up and down this step you will exercise to the rhythm of the music. The step is suitable for all ages since the step’s height can be regulated and adapted to each person’s needs. With this practice, you tone the muscles of the buttocks, hips, and legs and maintain your ideal weight.
You perform this activity on an exercise bike, which consists of varying the pedaling intensity to achieve toning of the legs and buttocks.
You may be interested in “What sport gets you in the best shape? 15 Sports you should practice.“
What foods make your buttocks look good?
To achieve the goal of having a firm and lifted butt, you must not forget your diet. Diet is fundamental to obtain all aspects of a more beautiful body.
Include protein in your daily diet. Eat after training and choose complex carbohydrates with protein and green vegetables. Thanks to their properties, these foods help to improve and healthily form the muscles. Include in your diet the following foods:
Eggs are high in essential nutrients for our body, such as Vitamin B12. Vitamin B in the egg helps the body produce energy, and protein helps increase muscle mass. One egg per day provides 6 grams of protein.
Fruits are healthy for anyone, especially those who want to increase their muscle. Include apples, oranges, pears, strawberries, and kiwi in your diet.
Salmon is rich in protein, and each 100-gram portion provides 20 grams of protein. It is also rich in Omega 3, which helps the body to recover.
Carbohydrates are essential for our body. When you consume bread, rice, and pasta, it is more effective if they are wholemeal.
An effective way to eat the right foods is to consume breakfast cereals with fiber and low sugar. The objective is to increase the muscle and not the fat.
Legumes have a high protein content, which increases muscle synthesis and stimulates the growth of the buttocks. Examples are chickpeas, lentils, and beans.
After training, protein shakes are a great alternative, and Whey protein is immensely popular. Many people think that shakes might be doping or are bad for their health, but this is false.
We can reach our protein goals with a protein shake even if we are not hungry.
It is a good source of protein without the need to eat meat. According to studies, soy protein increases muscle volume much more than protein from dairy.
Skimmed or low-fat dairy
Skimmed milk or yogurt provides protein to the body, with a small amount of fat. Dairy foods are greatly beneficial for our body. Substitute in lactose-free milk if you are lactose intolerant.
Foods of animal origin
Choose to eat lean meats such as turkey, chicken, or beef, excluding the fatty parts. Other good options are fish, eggs, or tuna in water.
When preparing each meal, add a base of lettuce or green vegetables, mixing cucumber, tomato, and small amounts of fruit. Be careful with dressings; they can ruin your diet.
In addition to protein, consuming healthy fats increases the size of the buttocks. Some of them are cold-pressed vegetable oils like:
- Evening primrose and wheat germ.
- Dry fruits and seeds.
- Egg yolk.
Finally, I want to tell you that there are no miraculous solutions to lift your buttocks overnight. You must be consistent with diet, exercise, and healthy habits if you want to firm them up.
Only reliable sources have been used in the research for this article.