The best exercises to lift a sagging bum

If your bum has gone a bit south in your 60s, you’re not alone. But there are ways to tighten it up and getting it looking great.

1. The shoulder bridge

This floor exercise works your glutes deeply.

  • Lay flat on your back with your legs open, shoulder width apart with knees raised off the floor. Extend your arms at your sides with your palms down.
  • Elevate your butt off the floor so that a straight line forms between your hips and your shoulders. Keep this position for 5 seconds.
  • Slowly return your hips to the floor.

Do the movements in this exercise 5 times. You can clench your bum a few times if you don’t feel it’s tight enough.

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2. Long lunge 

This next exercise works your butt while exercising your balance.

  • Standing legs shoulder-width apart, place your hands behind your head.
  • Inhaling, take a deep step forward making sure to bend your knee as if you were sitting, and drop your hips toward the floor.
  • Exhaling, bring back the leg you stepped forward with to your body standing straight while maintaining balance.
  • Repeat on your other leg

Concentrate on your gluts doing the movements in this exercise and repeat 10 times (5 per side).

3. Squats

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Squats are one of the best exercises you can do for your hips, butt and thighs and they’re also a functional exercise, helping us build strength for a variety of daily activities.

  • Stand with feet hip-width apart.
  • Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted.
  • Press into the heels to stand up.
  • Repeat for 2-3 sets of 8-16 reps

5. Step ups

Step ups are another great exercise for the glutes, providing you use a step that’s high enough, although you may need to work up to a higher step if you’re a beginner.

  • For step ups, place one foot on a step or platform and push through the heel to lift the body up.  You eventually want a height were your knee is at about a 90-degree angle.
  • The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground.
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6. Burpee 

This exercise is great for getting that bum moving!

  • Crouch, place hands on floor and jump into a plank.
  • Lift and extend left leg out, then lower back to plank.
  • Lift and extend right leg; lower to plank.
  • Jump your feet toward hands if you can then jump up, reaching arms overhead. Do this 10 times.

7. Toe taps

If you have a jiggly bum, this exercise will really tighten it up.

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  • Lie on the floor with your arms on your sides.
  • Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
  • Now slowly and quietly tap your left toes to the floor, then your right.
  • Alternate tapping feet for one minute.

8. Dumbbell squats

An alternative to traditional squats, add in a dumbbell.

  • Start with your feet shoulder-width apart and 1-2kg dumbbells by your thighs.
  • Squat down as if you were going to sit in a chair, keeping your weight over your heels.
  • Squeeze your glutes as you return to the start position.

Do this 15 times.

9. Clap!

Get the blood flowing and the bum lifted with this quick move.

  • Stand with feet hip-width apart, with your arms extended overhead.
  • Forcefully swing your arms down as you kick your left leg as high as you can, clapping your hands under your thigh.
  • Repeat on the opposite side for 1 rep.
  • Continue this as quickly as you can 20 times.

 

What exercises do you do? Will you try any of these butt exercises?