The glutes are one of the most important muscle groups in the body, providing support for your posture, aiding in mobility, and contributing to your overall strength. However, as we age or due to lack of exercise, the glutes can start to sag and lose their firmness. The good news is that with the right exercises, you can effectively lift and tone sagging glutes.
We checked in with Taylor Wilson, founder of Active Recovery Companions and a certified personal trainer (NASM-CPT), to learn about two exercises that can help to “lift and tone” sagging glutes in “just 30 days!” Read on to learn more!
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1. Bulgarian Split Squats
Bulgarian split squats are an excellent exercise for building strength, balance, and muscle tone in the glutes and legs. They offer a challenging workout that improves both lower body strength and functional movement.
"This unilateral exercise targets the glutes, quads, and hamstrings, improving strength and balance," Wilson says.
How to perform: Stand in a split stance with your rear foot elevated on a bench. Lower your hips until your front thigh is parallel to the ground, then push back up.
2. Glute Bridges
Glute bridges are a low-impact exercise, making them suitable for people of all fitness levels, including those recovering from injuries or with joint concerns. Despite being low-impact, they effectively target and strengthen the glutes and other lower body muscles.
"This exercise isolates the glutes and helps in building a stronger, more defined backside," Wilson notes.
How to perform: Lie on your back with knees bent and feet flat on the floor. Lift hips towards the ceiling, squeezing your glutes at the top, then lower back down.
The bottom line
Trainer Mr. London, who has over 2.6M subscribers on YouTube, reminds everyone that in order to “lift and tone” not just sagging glutes but your overall body, it’s important to focus on a good diet. “Muscle growth requires fuel. If you are undereating or scared to include carbs and fats in your diet, you are holding yourself back," he says. "Focus on a diet rich in protein, healthy fats, and complex carbs. Protein is key for muscle repair and growth. Think chicken, fish, tofu, eggs, or Greek yogurt. Healthy fats like avocados, nuts, and olive oil will support your hormone health, and the carbs like sweet potatoes and oats will provide the energy you need."
