Sagging Butt Syndrome

Crystal Champagne
Known in the sports world as the gluteus maximus and known to most everyone else as your butt, it is one of the largest muscles in your body and one of the strongest. As well, this is the area about which most women complain the most. I often hear “oh I have a big butt!” or “I want a tight perky butt like I had 10 years ago”

Let’s face it, if you are in your late 20’s early 30’s and 40’s, you are not doing yourself justice by putting such high demands on your body, wanting a part significantly younger. With age comes many great and wonderful things such as - children, friends and wisdom; but one thing that age does not bring is a “perky butt”. It is a known fact that starting around the age of 30, women start to lose a certain amount of muscle mass each year if they do not work out on a regular basis. So here are a few exercises I can provide that will help combat the sagging butt syndrome.

Squats (resistance band needed)

  1. Start with the band underneath your feet and the handles over your shoulders with both hands gripping each end. Your feet should be shoulder-width apart.
  2. Take a deep breath, contract your abs and descend like your are going to sit on a chair. You should go down slowly (2-5 seconds) until your thighs are parallel to the ground. Once there, hold the position for a second and slowly go up (2-5 seconds). Keep in mind to not let your knees go over your toes and keep your back straight and chest up. * If you have bad knees this is not an exercise you should perform. If you do not have a band perform the same as mentioned above however when you get into your “sitting position” hold the count for 10 seconds and then come up slowly.
  3. Perform 1-3 sets of 10-12 repetitions, taking 1 minute rest in between each set.


Bent leg raise while on all fours

  1. On hands and knees, keep abs tight and lift one leg up, maintain knee angle at a 90-degree angle throughout the movement.
  2. Keep lifting the bent leg till the bottom of your foot faces the ceiling and the hip, thigh and knee are in line and parallel to the floor. Don’t arch the back and keep the neck straight.
  3. Lower the leg back down and repeat.
  4. Add ankle weights for more intensity. You could perform 1-3 sets of 10 -15 repetitions per leg.

Here's a video we found to help you understand how to do this exercise correctly:

Remember being healthy is not only having a great butt, we are made up of so much more than just the physical, so it is about maintaining a positive and healthy state of mind and celebrating the good things we have already in our lives!

I hope I have provided you with some helpful tips that you can incorporate into your daily activities. Feel free to contact me at b-Fit if you would like more information.

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Crystal Champagne - Personal Trainer
Crystal combines 10 years of competitive equestrian riding to her certifications as a personal and group trainer to inspire individuals in achieving their fitness objectives. As well, she enjoys working as a strength coach for elite athletic sports teams.

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