Larysa’s answer: Ah, the desired round and lifted derriere…songwriters have been writing about it for just as long as women have been working for it. Unfortunately, as we get older, the perfect butt gets tougher to have and hold onto. As we age, fat naturally atrophies and the skin can become loose, making the butt appear as if it’s sagging. As skin and fat change, cellulite becomes more apparent. Plus, we lose an average of 5% of muscle mass every 10 years after the age of 35, which also affects the shape of your rear. Sounds depressing, right? Fret not! The good news is, you can do something about it. Strength training really is the Fountain of Youth, and the right exercises can, well, turn your butt upside down. It’s going to take a little extra effort, but I promise you, it’ll work. Here are 5 exercises that you need to do: Squat, squat, squat. The number one exercise that you can do for a falling butt is the squat. Grab a pair of heavy weights in each hand. Place your feet hip distance apart, toes facing forward. With all of the weight into your heels, bend your knees and sit back into your butt until your knees hit right angles. Repeat 12 times and do three sets. Watch me teach you how to squat with perfect form:
Walk or run up hills. Whether you’re walking, running, or hiking, kick up the incline or head uphill for as long as you can during your workout. Exercising at an angle causes your glutes (butt muscles) to work more. Lunges. Place one foot forward and the other straight behind you, balancing on the balls of your rear foot. Place all of your weight into your front heel and lower your back knee down to nearly touch floor. Repeat 12 times for three sets. If this exercise is a bit easy, hold a dumbbell in each hand. Sprint. A great way to kick your own butt is to move faster! Pick your cardio exercise—elliptical, running, biking, walking—and do two minutes at a regular pace, then go as fast as you can for 30 seconds to one minute. Repeat this six to 10 times. Sprinting will torch calories and make you build muscle as you burn. Glute Bridge. Lie on your back with your knees bent and your feet flat. Place all of the weight into your heels and lift your hips to the height of your knees. Repeat 12 times for three sets. If this is easy, cross one leg over the other. See how to do a glute bridge the right way:
More from Prevention: The 4-Minute Workout is a personal trainer and fitness author with more than 20 years of experience. Also an accomplished writer, Larysa is the author of
