The best exercises to lift a sagging bum 23



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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.

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

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.

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.

  • 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?


Starts at 60 Writers

The Starts at 60 writers team seek out interesting topics and write them especially for you.

  1. saggy, mine has gone further south than most, it looks like im wearing an apron of floppy skin that looks like freshly kneaded dough.

    1 REPLY
    • Mike here-thankyou Julie, I’ve never met you, wouldn’t know you if I fell over you but that haunting image from the back will be with me for a long time.

  2. I’d need someone to give me boost up if I tried that exercise. I think I’ve come to a mutual agreement with mine to coexist.

  3. These are all good exercises and many people over 60 (or even 70) will not have too much trouble doing them if you are moderately fit. However, as a Personal Trainer for seniors I would like to warn other baby boomers out there to be careful with a few of these exercises. It is all well and good to put a nice little program like this together but you have to consider other health and disability factors before you go tearing into such a workout. If you have knee or back issues I suggest you don’t do Burpees (6) or the Clap (9). With the Long Lunges (2), ease your way into them; don’t try and go full stretch straight off. Work up to that over a few weeks. If you have a bad knee that is full of arthritis (like mine, which has had two operations over the years) then you will probably say a big NO to squats. So before you say you can’t do them because it hurts too much, all I ask is that you at least give it a try as it will help – it will help and it will hurt, but only for a few weeks. I went from 55% flexion in my left knee to 95% in four months doing the following squatting program. Your knee is like a hinge on a gate… needs a bit of oil every now and again. Knees are the same…..they need synovial fluid or else they seize up from lack of use. Do the squats as suggested in #3 but with these changes. Firstly, it doesn’t matter where you start – if you can only do 1 squat the first day then fine. Use the progression method – each week try and do at least 3 sets of one more squat than the week before. For example, if you start off doing 3 sets of 3 squats then the following week you try for 3 sets of 4 squats until you can do 3 sets of 25. The next thing is how deep you squat… the end the deeper the better but don’t force it at the beginning. When you first start you may only be able to go down a few inches. The eventual aim is to be able to get at least a 90 degree bend in your knee. If your knee is particularly wonky then I suggest you use a prop to help you maintain balance and give you some support. Something about the height of your kitchen bench or the back of a chair is ideal. Holding both arms straight out in front, use this to hang onto. Over time you will be able to do squats without having to hang onto something. Check out my blog for more tips and ideas. Good luck.

    1 REPLY
  4. If my bum’s gone south I am happy to follow it..always wanted to retire down the south coast of NSW…hehehe

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