Saggy bottom!

[Mymadworld]

I run 3 times a week & swim once so ok fitness but am carrying a few extra pounds but a size 10/12 so not massive BUT OMFG my arse is saggy I swear my legs would be a good 2 inches longer if my arse were pert.

Good people of Mumsnet give me the answer to peachy buttocks (or to at least lift them off the floor!)

Google Bret Contreras or look him up on Instagram and thank me later

Weight training. Squats with weights. Leg press etc.

The Bret guy moves looks terrifying & fantastic in equal measure. I've downloaded a print off of exercises including squats, lunges, wall sits & bridge and try make a start by incorporating them into to my routine probably post run as I'm already warmed up and it's 3 times a week if nothing else. Thanks

Nothing scary about Brett the strong glutes guy squeeze on every single rep

Body pump. I run but body pump- specifically weighted squats, have been great for activating my glutes. Once you start using them it will improve your running too!

Squats

Body weight to start

Jumping squats

Burpees

Then progress to weighted squats

Thruster squats with dumbbells

Squats, squats, squats

By the way, my physio recommended doing glute activation exercises (glute bridges mainly) before running. Activate glutes first

Squats are good if you can already engage your glutes, otherwise you’ll end up bypassing them and making your thighs muscly (I love muscly thighs but it’s bum your looking to tighten).
Bridges, hip thrusts, banded clams and single leg exercises are your friend.

Second the above advice. Many people don’t engage their glutes when they squat so build quads instead.

I’m following the Brett guy currently on instagram . Doing lots of weighted hip thrusts. Also agree bridges, clams (with a loop band) and crab walks (with a loop band) are far more effective than squats.

If you want to squat do a split single leg on with the back leg on a higher surface.

Also think diet, you need to be eating enough good quality protein to fuel the muscle growth!

Your glues should be good from running so you may not be firing them when you run. I do glute activation work now before I run. (Elevated bridges with a loop band)

Mine has toned up through spin x 3 a week plus 1 of kettlebells