Is a spreading and dropping backside an inevitability of middle age?

[BigButtons]

I am slim, 53, I exercise- a mixture of running, hiit, yoga, weights, I watch what I eat, yet I’ve noticed my backside is drooping by no matter what I try. Is this it now?
There must be something that helps surely?

Re the flattering jeans - I found this which advises which style of back pockets are the most flattering to your shape.

Most people don’t use their glutes when they walk anymore. It might be worth looking up some advice on correcting your gait. High heels, or even low heels, are big part of the reason, along with sitting, which imbalances the leg muscles.

Katy Bowman is a good place to start for advice on walking and standing better.

Eric Goldman’s Foundation Training is also really good for getting back in touch with all of the muscles on the back of your body. His Ted Talk is great and he has some good videos on YouTube.

I did an hour of pilates this mornong, most of which concentrated on the glutes.

I'd love any advice on using a trampette to build glutes, if such a thing is possible! I use it to keep my daily steps up, but wonder if I'm using the right muscles, having read this!
Again, not in order to have a big butt, to keep myself strong and healthy.

I found an excellent prog on YouTube finally yesterday. Did 10mins on glutes and then 10 on the abs what I liked about it was that there were lots of new exercises so I was working the muscles in a way I’m not used to.
Pleased this morning to have slightly sore abs and bum. It has to be a short rookie or I know I just won’t do it.
I stretch my hamstrings everyday now and also my hips. It has made a huge difference to my knees doing this and I no longer grunt when I get up😲.

@Blobby10

I had a lovely pert bum last summer when I was cycling 150 miles a week - now its flat and droopy, mainly because I'm sitting on it far too much . Hoping to get back to cycling once the clocks change and weather improves (slightly!).

I used to do a lot of cycling and didn't like the way it made my thighs and calves look overdeveloped and fat looking. An ok look on a man I suppose. Or if that's the look you are wanting. Now if only I could have a runner's lovely lean legs welded onto a cyclist's bum I would be happy.

@ExcusesAndAccusations

Like a couple of other people upthread I find a lot of glute moves tricky because I have a dodgy knee. Anyone got any top tips for exercises which are easy on the knee?

Apparently backward squats ate better for people with dodgy knees

That should be
Reverse Lunges is a good excercise for people who can't do squats because of dodgy knees.
It strengthens the glutes

Those hip thrusts do look very A level and not great unless your lower back is already really strong. You can do hip raises though which are far more gentle. Bodypump and Body Balance - Les Mills - on line or in the gym are great classes. If you do it at home you can just pick the bits you can manage . Tons on line too obvs. I agree that cardio such as just running isn't great for strength. You need to do that resistance stuff, resistance bands are great actually.

You can do hip raises though

Is that what is called the bridge position in pilates?

I’m almost 60 and my bum is fine. I’ve been eating too much and barely exercising the past year so my tummy has no definition. Perhaps it’s inevitable for some but not others?

If hip thrusts are a no go then the bridge position in Pilates is good for glute work. You can pop a resistance band round your thighs and kick one leg up and down.

Donkey kicks with a weight between the hamstring and calf are good.

Crab walks with a loop/resistance band round thighs.

@BigButtons, what was the name/link of the workout that you found? Thanks 😊

Is that what is called the bridge position in pilates?

In yoga yes, probably the same in Pilates. Much more gentle.

Resistance bands are brilliant. I've bought some fabric ones that are far better than the latex, last a lot longer and proper webbing strap that won't snap like latex does.

@Hurtandupset2 look up madfit on you-tube. Hope you like them. The obliques one was very good, lots of moves I’ve never encountered before 🙂

Likeamillpond haha, I love my leg muscles, I want those square looking power legs

What about twerking? Any good for glutes?

I got my fabric resistance band and boy does that make a difference to your average donkey kicks😀