Saggy Butt Fixes That Actually Work: Causes, Solutions, and Who Should Consider a Butt Lift

Let’s face it — a saggy butt ^[1] can tank your confidence, mess with your favorite jeans, and even throw off your posture. If you’ve been wondering how to fix a saggy butt caused by weight loss, aging, or too much sitting, you’re not alone.

But here’s the good news: Sagging buttocks aren’t permanent, and fixing them doesn’t always mean going under the knife. In this article, we’ll break down:

• The top causes of sagging buttocks
• Additionally, who needs a butt lift (and who doesn’t)
• The exact exercises to lift and tone saggy buttocks
• Moreover, when surgical options like a Brazilian butt lift ^[2] make sense.
• How to prevent saggy skin before it starts

Let’s jump right in.

How to Fix a Saggy Butt: Step-by-Step Exercises That Actually Work?

Targeting your gluteal muscles the right way is key. Moreover, here are five powerful moves to improve muscle tone, reduce excess fat, and build a firm, lifted appearance:

1. Glute Bridges

• Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body.
• Then, place your arms at your side.
• Contract your abdominal area, then push from your heels to lift your hips.
• Maintain good alignment with your head, shoulders, hips, and knees.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.
• Moreover, relax and return to the starting position. Also perform 2–3 sets of 10–15 repetitions

2. Donkey Kicks

• Begin in a 4-point position on the floor with your arms below your shoulders and your knees beneath your hips.
• Then, maintain good alignment with your head and spine.
• Engage your core muscles.  Kick one heel towards the ceiling.
• Focus on squeezing your butt, not arching your lower back.
• Lower your leg to the starting position and repeat the movement.
• Moreover, keep your hips square throughout the exercise. Also, complete 3 sets of 12 repetitions per leg.

3. Step-Ups

For this exercise, use a stepper or the bottom of the stairs.

• Begin in an upright standing position in front of a stepper with your feet hip-width apart.
• Then, maintain good alignment with your head, shoulders, hips, and legs.
• Place your hands on your hips.
• Engage your core muscles. Step up with your left foot, followed by your right foot, as you do a marching movement up and down the stepper.
• Moreover, alternate sides for 3 sets of 10 repetitions.

4. Deadlifts

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. 
• Then, engage your core muscles and shift all your weight into one foot as you hinge through your hips to move your upper body forward, reaching your hands to the floor, slightly bending your supporting knee to support your balance, and bend until your upper body is parallel to the floor while extending your opposite leg back.
• Return to the starting position and repeat the movement on the opposite side.
• Moreover, perform 3 sets of 8–10 repetitions per side.

Pro tip: These moves also help rebuild muscle mass, improve skin elasticity, and fight muscle atrophy — all of which can reverse a sagging appearance over time.

What Causes a Saggy Butt?

Identifying the root causes is key to prevention and effective treatment. Moreover, here are the biggest culprits behind a sagging butt:

• Aging: As skin loses elasticity, the glute area starts to droop.
• Weak gluteal muscles: A lack of activation leads to a loss of shape and tone.
• Significant weight loss: Additionally, losing fat cells can leave behind excess skin.
• Muscle atrophy from sitting: A sedentary lifestyle causes the glute muscles to weaken.
• Genetic factors: Moreover, certain individuals may be predisposed to sagging skin or reduced collagen production.

“Sagging buttocks are often the result of aging, significant weight loss, or genetics. While exercise is essential for muscle tone, it won’t remove excess skin or significantly lift the butt if elasticity is compromised. Additionally, that’s where procedures like the traditional buttock lift or Brazilian butt lift come into play — they address both volume and contour.” — Dr. Daniel Del Vecchio, MD, FACS, Board-Certified Plastic Surgeon, Harvard-trained, frequently featured in Allure and RealSelf

How to Prevent Saggy Buttocks Before They Start?

• Adopt a balanced diet emphasizing protein, healthy fats, and antioxidants to support collagen production and enhance skin health.
• Additionally, incorporate glute-focused workouts 2–3 times a week. Also, hydrate your skin and consider topical treatments like retinol or hyaluronic acid to improve the skin’s surface.
• Also, avoid long periods in a seated position to prevent muscle weakening.
• Moreover, maintain a stable weight to avoid loose skin from yo-yo dieting.

Who Needs a Butt Lift?

Moreover, if your sagging buttocks aren’t responding to exercise or diet changes, a butt lift might be worth exploring.

You might be a good candidate for a buttock lift surgery if:

• You’ve experienced sudden weight loss and have remaining tissue or excess skin.
• Your body shape has changed due to aging ^[3] or muscle loss.
• You’re unhappy with your body image or self-esteem because of sagging skin.
• Moreover, you’re at a stable weight and in overall good health.

A board-certified plastic surgeon can assess your skin elasticity, fat distribution, and muscle tone to determine the best approach.

Benefits of a Butt Lift

Here’s what a butt lift procedure — whether surgical or non-surgical — can offer:

1. A Firmer, More Toned Appearance

Lift surgery also removes excess skin, tightens tissue, and recontours the buttock area for a firmer look.

2. Enhanced Self-Confidence

Additionally, a perkier behind often leads to improved self-esteem and comfort in clothing.

3. Long-Lasting Results

With proper care and a healthy lifestyle, surgical procedures can offer lasting changes.

4. Options for Everybody

Moreover, from a traditional butt lift to a Brazilian butt lift (fat transfer from one area to the butt), or non-surgical options like dermal fillers ^[4], there’s a cosmetic procedure for different needs.

Non-Surgical Treatments for a Saggy Bum

Not ready for surgery? Here are proven, non-invasive alternatives:

• Fat grafting or fat transfer to fill out hollow areas
• Additionally, dermal fillers to plump sagging skin
• Radiofrequency and ultrasound to stimulate collagen
• Topical creams with ingredients to improve skin elasticity

Pairing these with regular exercise and a healthy diet delivers noticeable results.

Final Thoughts: How to Firm Saggy Buttocks and Keep Them That Way

Whether you’re looking for how to fix a saggy butt or trying to treat saggy buttocks caused by aging, weight loss, or inactivity, your strategy should include:

• Consistent glute workouts
• Lifestyle habits that protect skin health
• Moreover, understanding when cosmetic procedures may be right for you

You can reclaim a toned, perky, and confident backside — and also it starts with knowing your options.

For the best exercise program to build your glutes, check out The Best Gluteus Maximus Exercises, here!

FAQ’s