How People Get a Saggy Butt
In our modern lifestyle, it is WAY too easy to let ourselves go and balloon up in body weight, with which a saggy butt follows. Perhaps you have many work and family obligations. Or maybe you aren’t sure how to workout properly. Or it may be that you are scared of people seeing that awkward face you make when you are working out hardcore in the gym. The point is, when you don’t have the time to live an active lifestyle and eat healthy for whatever reason, it is very easy to gain weight. When you have a sedentary lifestyle combined with poor diet choices, this can easily lead to you developing a saggy butt.
Now, I know the main reason why you are reading this article right now is because you want to get rid of your saggy butt, which I’m going to explain to you very soon how to do. I know you want to tone it up and make it strong. You want to look better, as well as feel better. You are also concerned about going to the beach and what your saggy butt will look like when you wear a bikini or Speedo. After all, we as humans are all very judgemental no matter how much we deny it. Someone upon seeing that saggy butt of yours might give you an expression you might not like very much!
So without further ado, let’s discuss the ways to get rid of that saggy butt of yours!
What to Do to Get Rid of a Saggy Butt
Melt Away the Fat from Your Saggy Butt with Cardio
If you are overweight or obese, the first thing on your mind should be to lose some weight. Unfortunately, you can’t just target your butt alone to lose the fat, as your body doesn’t work like that. Although you can build muscle at an individual body part, you cannot target an individual body part to lose fat.
The myth of being able to lose weight in one part of your body is known as spot reduction and it is NOT real despite what the ‘Bros’ in the gym might say.
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To lose fat, you have to burn calories from your overall body, which cardiovascular activities are effective at doing. Cardiovascular activities include things like jogging, running on the treadmill, briskly walking or bicycling. These activities will not only strengthen the heart and improve your endurance, but also help you to lose weight.
So now you are probably asking, “Well, how much cardio should I do?” Well according to the CDC, you should do about 150 minutes of moderate intensity physical activity per week, like walking briskly. This can be split up into five days of 30 minutes, or even 15 sessions of 10 minutes. When you make cardiovascular exercise a habit in your life, it will become much easier to lose that saggy butt!
Build Up the Muscles in Your Saggy Butt
Although you cannot reduce fat in a targeted part of your body, you CAN target muscle development in yourself. So if you want to make your saggy butt more firm, you have to workout your butt muscles!
Working out the muscles in your butt will cause it to become more firm. You will also have a stronger butt, which can allow you to move better. So now you are probably asking yourself, “So what exercises can I do to make my butt stronger?” Well, I’m glad you asked, cause I’m about to tell you!
Squats
As you likely know, squats are an amazing exercise for your legs and butt. If you REALLY want to workout your butt though, try going deep when you perform squats, as that activates your butt muscles even more. But only go deep if you can handle it and maintain good form, as avoiding injury is the most important thing. I can tell you though that if you incorporate squats into your exercise routine, you are bound to make that saggy butt you may have become more firm!
Leg Presses
If you don’t like squats, then leg presses are a great exercise that you can try to firm up a saggy butt. You can also go deep with leg presses to activate your butt muscles more. To activate your butt muscles even more with this exercise, try doing it with just one leg! Doing this exercise with one leg will make your butt work even harder to stabilize the weight, although you will definitely have to put less weight on the machine when doing one-legged leg presses!
Lunges
A third great exercise to workout your legs and tighten up that saggy butt are lunges. First you can start doing forward lunges with no weight, then once you have your form down, you can add in dumbbells to the exercise. Another great thing about lunges is that they are a versatile exercise since you can do them forwards, backwards and sideways.
Deadlifts
Another great exercise to tone up a saggy butt that can’t go without being named is the Deadlift. Deadlifts are not just a great exercise for your butt and legs. They also give your forearms, back and core quite a workout. If you don’t do Deadlifts, you should highly consider including this exercise into your workout routine given its many benefits.
Raise your Metabolism by Increasing your Overall Muscle Mass
In case you weren’t aware, muscle burns a lot more calories than fat! In fact, it has been shown that a pound of fat burns only 1.2 calories per hour, while a pound of muscle burns about 6.5 calories per hour. So if we want to get rid of a saggy butt, it makes sense to develop our body’s overall muscle mass. That means we want to target our arms, chest, shoulders and back and make all of those areas more muscular.
Of course now, you are probably wondering what exercises you can do. Well, let me give you some to set you on the right path.
Arms: Dumbbell curls with palms up, down and in a hammer curl position. Wrist Curls. Skullcrushers. Tricep Pushdowns.
Shoulders: Front and Lateral Raises. Shoulder Shrugs.
Chest: Flat Bench Press, Cable Cross Overs.
Back: Bent-Over Rows. Seated Cable Rows. I’s, Y’s and T’s (you can do these on a bench and not a ball like it is done in the video below).
Recommended dose: You should aim for doing each exercise for at least 3 sets doing 6-12 repetitions with proper form for each set. You should take a 60-90 second break between each set.
Rid Yourself of a Saggy Butt by Eating Well
If you want to rid yourself of a saggy butt, you must eat well! In a previous article of mine where I discuss building muscle, I explain that if you workout regularly, you should be consuming at least 1.5-2.0 grams of protein for each kilogram of your body weight. Consuming adequate amounts of protein will help you develop your overall body muscle mass. It is especially important to take in protein right after a workout. This is because after a workout, a window of opportunity opens where the muscles you worked out are especially receptive to protein you take in.
So for example, right after you do a leg workout, you should make it a point to take in protein then, as the muscles will respond well to it and grow bigger. I even have written about this before in a study done on workout supplements, where those in the study who took a shake with protein and carbohydrates in it after a workout gained significantly greater muscle mass over time than people who did not.
Also, there are 3,500 calories in a pound. So if you are looking to lose weight, you can try removing 500 calories per day from your diet. Doing this for seven days adds up to 3,500. So in one week doing this, you can shed one pound. Of course, if you are working out more, you may be already shedding that 500 pounds in your workout and don’t need to do this.
Getting Rid of a Saggy Butt takes Determination!
It is going to take time and effort to get rid of a saggy butt if you have one. The important thing is to be determined and not to give up hope! Between eating better, building up the muscles in your butt and entire body, as well as doing cardiovascular exercises, you will be well on your way to turning that saggy butt into a sexy butt!
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