DO YOU HAVE SAGGING BUTTOCKS? RAISE YOUR GLUTES QUICKLY!

| October 19, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Having well-toned and lifted glutes is a desire shared by many individuals. However, factors such as aging, a sedentary lifestyle, or weight fluctuations can contribute to sagging buttocks. If you find yourself longing for a perkier posterior, fret not!

In this article, we will explore effective and practical tips to help you raise your glutes and regain confidence in your appearance. Let’s dive in!

Here is a list of exercises that work well to lift sagging glutes quickly.

Barbell Hip Thrust

  • Start practicing with a light weight bar and place it on the floor in front of you. Grab a typical weight bench and sit with your back against it (on your side).
  • Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
  • Pass the bar over your legs and sit it in your lap on your hip bones, making sure it remains straight and well balanced.
  • Use your hands to stabilize the bar before pushing yourself up with your heels, contracting your glutes at all times and making sure your shins remain vertical.
  • Pause at the top (when your back is horizontal to the ground) before lowering yourself a few centimeters and repeating the movement. If your shins move excessively back or forward during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your gluteal muscles, and make sure the range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
  • Complete between 8 and 12 repetitions.

Romanian Deadlift

  • Hold a dumbbell in each hand.
  • Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
  • Go up to the starting position. That’s a repeat.
  • Try to do between 10 and 15 repetitions.

Donkey Kick

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Glute Bridge

  • Lie face up with your knees bent and feet resting on the floor.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you are in that position and then slowly lower your body to the ground.
  • Do 2 series of 12 seconds.