How do you increase saggy buttocks?

Saggy or droopy buttocks can be caused by aging, lack of exercise, weight fluctuations, or genetics. The good news is that you can naturally lift, firm, and add volume with the right combination of exercise, nutrition, and skincare.

1. Targeted Glute Exercises

Building and strengthening the glute muscles is the most effective way to lift sagging buttocks. Focus on compound and isolation movements that engage all three glute muscles:

Key Exercises

  • Squats: Bodyweight, goblet, or barbell squats – 3–4 sets Γ— 12–15 reps

  • Hip Thrusts: 3–4 sets Γ— 12 reps – great for maximum glute activation

  • Lunges: Forward, reverse, or walking – 3 sets Γ— 12 reps per leg

  • Glute Bridges: 3 sets Γ— 15 reps – isolate glutes and lift

  • Step-Ups: 3 sets Γ— 12 reps per leg – adds shape and firmness

  • Donkey Kicks & Fire Hydrants: 3 sets Γ— 15 reps per leg – target smaller stabilizing muscles

πŸ’‘ Tip: Use resistance bands or weights to progressively overload your muscles for faster lifting.

2. Proper Nutrition

Nutrition plays a key role in muscle growth and skin elasticity, which both contribute to firmer glutes:

  • Protein: Eggs, chicken, fish, tofu, and beans help repair and grow muscles.

  • Healthy Fats: Avocado, nuts, seeds, coconut oil help maintain curves.

  • Complex Carbs: Brown rice, oats, quinoa fuel workouts.

  • Hydration: Water supports skin elasticity and overall tissue health.

πŸ’‘ Tip: Slightly increasing caloric intake with healthy foods supports both muscle growth and skin firmness.

3. Skincare and Buttock Massage

Saggy buttocks can also appear due to loose skin. Massaging and hydrating the skin helps:

  • Massage: Daily circular massage for 5–10 minutes increases blood flow and firmness.

  • Oils & Creams: Use firming products like NYX Buttock Firming & Lifting Massage Oil or shea/coconut oil to improve skin elasticity.

  • Exfoliation: 1–2 times per week removes dead skin and promotes circulation.

4. Lifestyle Habits for Lifting Buttocks

  • Sleep & Recovery: 7–8 hours of sleep allows muscles to repair.

  • Posture: Standing tall and engaging glutes throughout the day prevents sagging.

  • Avoid Long Periods of Sitting: Prolonged sitting can weaken glute muscles, leading to sag.

5. Optional Boosters

  • Resistance Bands: Increase glute activation during squats, bridges, and kickbacks.

  • Stair Climbing & Hill Walking: Natural resistance exercises for lifting and toning.

  • Bum Lift Oils or Creams: Support skin firmness and enhance visual lift.

Bottom Line

To increase and lift saggy buttocks naturally, focus on:

  1. Strengthening glute muscles with targeted exercises

  2. Eating a protein-rich, balanced diet to support muscle growth

  3. Daily massage and skin hydration for firmness and elasticity

  4. Supportive lifestyle habits like good posture and regular movement

βœ… Results: Within a few weeks of consistent training, your buttocks will appear firmer, lifted, and more youthful, with smoother, tighter skin.

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