What to do if your butt is severely sagging

In life, many people often sit for long periods of time due to work. We all know that if you sit for long periods of time, it is easy to cause fat accumulation in the buttocks, making the buttocks look very enlarged. Especially if the buttocks sag severely, it will not only affect your health, but also make you look ugly when wearing clothes. So what should you do if your buttocks sag severely? Here are some solutions to sagging buttocks.

What to do if your buttocks sag?

Sometimes I feel that my buttocks are not as firm as before and my pelvis is getting wider, so I want to lift my buttocks. There is also another small concept that I want to let everyone know. Training the buttocks is not just about training the buttocks. If there is no muscle in the legs, there is no way to support the buttocks! Therefore, each movement in the article actually extends to the thighs, and two movements are advanced versions.

The first move: Lie flat and lift your hips

In addition to training the buttocks, you can also train the muscles on the front of the thighs.

What to do if your buttocks sag? Find a good place to lie down, open your legs about shoulder-width apart, place your hands on the ground, lift your hips, count to 15 seconds (adjust according to your personal ability), then slowly lower your body. Do this 6 times in total.

Do you feel your buttocks being squeezed after you prop up your body? Remember to squeeze your buttocks when doing this movement.

The second move: Lie prone and raise your hands and feet

You can exercise your hips + back muscles.

Lie flat on your back with your arms and legs open to shoulder width. Lift your arms and legs together, count to 10 seconds, then slowly lower them. Do this six times in total.

The third move (advanced): elbow support stick

This movement is for full body sculpting.

Put your elbows vertically just below your shoulders, use your elbows and toes to support your whole body, tighten your abdomen, and straighten your waist. Don't let it drop. Stay for 10 to 30 seconds and repeat 3 to 5 times. This action is super tiring! But you will feel a sense of accomplishment after doing it. I highly recommend this action! You must learn it!

Although it is an advanced version, everyone can do it. You can slowly increase the duration by yourself. The body should be in a straight line when holding up. It is not good for the spine to let the neck go down or up.

Did you notice that I slowly got up from the ground?

The fourth move: lift your legs and clamp your hips

Get on your hands and knees on the ground, open your legs about shoulder-width apart, keep your head in a natural straight line with your spine, lift your legs and squeeze your hips, stay in the air for 10-30 seconds, and do 3-6 times for each leg

The fifth move (advanced): squat (must do if you want a flat butt)

You can train your thighs, buttocks, and core muscles. To make your buttocks lifted and focused, do squats. If you have no buttocks (so-called flat body), you can use this exercise to work hard to build thickness!

Raise your hands horizontally and open your feet about shoulder-width apart. Slowly squat down, straighten your chest, and do not let your knees exceed your knees. Squat back for 10-20 seconds. Do this 3-5 times in total.

The squatting posture should be without hunching over, knees not exceeding toes, and the posture of squatting backwards. If you keep doing it for a while, you will find that your buttocks are firmer than before. You have to do it seriously to feel this way. How low should I squat? I am used to squatting until I am about to fall backwards but can still hold on and then stop. If you don’t know how low you should squat, I suggest you ask a fitness coach.