Has anyone managed to actually lift their bum with at-home exercise??

[allotmentinthegarden]

Have you managed it and if so, tell me how please!!

I am feeling really down on myself at the moment. The end of a v v long term relationship has left me feeling sad about my appearance.

I don't have any spare money for the usual things like clothes or make up etc.

My bum used to be my best feature, but age has made it flatter and sag a bit and I have hip dips.

I am hoping to 'lift' it at home with exercise, but will it work? my core muscles are shot and my form is terrible. Do I need a gym membership or personal trainer or can I do this at home?

Yoga will work. I've been doing it for ten years 3 to 4 times a week.

Squats, every day. You will have buns of steel.

When they start to feel easy add weight with filled water bottles.

Thanks @Mercurial123

@LivingDeadGirlUK I don't think I do squats correctly. My legs always end up sore, not my bum. Even when I try to follow videos online. Is there a way to correct this?

The wider you place your feet for a squat (within reason!), the more of the work will be in the glutes rather than quads. Also try pressing into the outside edge of the foot, if that makes sense, and really really squeeze your glutes as you come up from the squat.

Also, glute bridges are good. If too easy, keep the hips elevated and do leg extensions. (See pics). To make them effective, dig the heels into the floor and really squeeze the glutes!

Try glute bridges! You can add weight with things like the filled water bottles suggested by PP if they feel a bit easy, and they help your abs/core too

Resistance bands work too. There are plenty of 10 minute work outs on You Tube.

Look up Fitness Blender. They have a ton of excellent and free at home workouts. You can filter by body focus area and whether you want to use equipment. I’ve used them for years and you do not need a gym.

Yes yes to squats and glute bridges. Once you've mastered the form (and it will take some time - as your core strengthens, your form will improve) you can add some weights.

Lunges are also brilliant - walking lunges with some light weights in your hands will.work (tins of beans will suffice to start!)
Maybe invest in a couple of 8kg dumbells once you're month or two in, use them as you squat/lunch/glute bridge and you'll really start to notice the difference

The key to a better bum is strength training not cardio. And the heavier the weights you use, the better the results. I promise it works!

Thanks everyone.

I have diastasis recti and my core is non existent and only surgery can fix it.

Can the exercises still work on my bum if my core cannot be strengthened?

You risk causing your abdomen to bulge out worsening the issue. Also you can put too much pressure on your back if you have no ab strength. You can still exercise but you MUST focus on bracing your core. Even if you have separation you do still have muscles that can brace somewhat and you must do this to protect your back and not cause further separation. Don't use weights for now. Build up strength using body weight.

There's a squat that makes you look like you're doing a curtsy, not sure if it's actual name.
But you will feel those in your bum!

@dumdumduuuummmmm How do I brace my core please?

Oh yes be careful then OP. I suggest trying to find a postnatal trainer who has videos on YouTube- they will show modified exercises that will protect your core.
Postnatal pilates also maybe?
And yes avoid weights for now.

I’ve a naturally perky bum but I spin at home, I do kettlebells which can lots of moves that strengthen glutes, I also do yoga regularly. I think all 3 help tbh. I should note I do lots of walking too day to day in work and then longer walks on days off.

Just saw the update. I’d be really careful about your core/abdo and maybe see a pt or a physio on advice what you can do.

Fast uphill walking has made a big improvement to mine. I'm 52 so it's not perfect, but way better than it was. I lost weight too which helped it look better. In the meantime, butt lift pants/bum bras are very popular with some of the younger women I know.

I think you should do some 1:1 pilates with a specialised teacher given your abdominals.

I've had a lot of post pregnancy injury and done a lot of work on core, back and bum. For me my hamstrings are dominant and my bum is lazy so bridges, squats etc I tend to drive with my legs. I do some horrible exercises on my side with my pilates teacher that are 100% bum. But your form is really important. Get some help at the beginning then you can do it yourself at home but position is critical to avoid hurting yourself.

I do as many kettlebell swings as I can in 20 minutes every other day and my bum is now amazing.

@Rasputina good idea! I have lost list of shape in my bum since losing weight. It's flat and saggy now that I'm skinny 😭 how long did it take doing kettlebells for your bum to shape up? Sorry that sounds a bit personal!

I think you would benefit from pilates and barre OP. You would be well advised to seek in person classes before trying anything alone at home, particularly for pilates.

Now, I'm not an expert but I work out regularly and had diastasis recti for many years until I had it repaired surgically (it was totally shot to pieces and no amount of ab work could restore it unfortunately).

To support your core when you have DR, my physio told me to cross the arms over your waist, placing your hands on your obliques and gently supporting yourself. This helps to stabilise the core before any movement. Keep the shoulders relaxed and make sure you're not hunching over. It's important that you are pulling the belly button back towards the spine and not pushing outwards during any movement - whether that's squats or sit ups etc. Imagine hollowing out the tummy from the pubic bone up to the lowest ribs, as you pull the muscles in.

Do you regularly do pelvic floor exercises? It's an essential component of a strong core & often we neglect it other than pregnancy and immediately after birth. The gynae physio who treated me told me we should really be doing those exercises from 13/14 yo throughout our lives.

Now, about the squat technique...If you feel squats more in the front of your legs you're not engaging the right muscles so:

Engage the core (ie pull your tummy button in towards the spine).
Feel the weight of the body distributed evenly through the foot.
As you squat, imagine you are trying to put your bottom on a chair that's slightly too far behind you and shift the weight into the heel & midsole of the foot. Check that your abs are still engaged (ie pulling your tummy button inwards) and keep the chest lifted.
Your knees should be as closely in line with your ankle joint as possible when you bend.
Before you begin to stand up, squeeze the glutes together. This will naturally push you upward and prevent your quads doing all the work. As you push up, feel the weight in the back of the heels.

Oooh yes, barre is a good shout @EdinaMonsoon. Will help you get amazing quads too.

I did squats for a month 40 a day, but must of been doing them wrong, as I only felt it in my legs

You need to shed fat with a calorie deficit and build muscle by doing weights. Body pump is a good way to learn form.

Squats, squats and more squats but they must be done correctly. I love my butt but it's hard word keeping it like this.

@lindyloo57

I did squats for a month 40 a day, but must of been doing them wrong, as I only felt it in my legs

Engage your brain into your glutes. Think about your glutes as you're pushing up. Push down in to your heels and connect your mind to your muscle.

You need a barbell and weights