How to get my arse back!

[Witchyandtwitchy]

I’ve lost 4st on MJ. My BMI is 24.8 so I’m not wasting away and don’t intend to lose much more as I’m mid 50’s.

But my once pert curvy arse has all but disappeared and looks bizarrely flat!

I’ve lost slowly. It’s taken a year and I eat well, high protein, low carb.
Exercise is mainly walking and hiking, I try and include hills etc.
I think I need to include some weights, resistance bands or something to build the muscle.

Where do I start in getting my arse back?
Can anyone recommend any exercises I can do at home?

It's weight loss and possibly age.

I don't think it's the MJ itself. My arse (bearing in mind I've been barbell squatting 3 times a week for most of my adult life) is still there. It's absolutely smaller than it was due to fat loss, but because my glutes are well trained it won't disappear. To be honest, most of my slim friends who don't exercise other than walking/running have flat arses. It's just weak glutes. The best bums are on the few that ride horses!

Maybe get a horse? 🐴

It's not the Mounjaro, it's the weight loss, and muscle loss. Most people who have sedentary jobs have very weak glute muscles, and women who have had children are often left with a 'mum bum' due to postural changes and inactive glutes during pregnancy, which in some women are permanent.

I think we've discovered a new side effect...MJ arse!
Im the same and in fact have some loose skin under buttocks and I've not lost that much, 21/2 stone and bmi is 29.
I've been weight training all year and Romanian deadline 60kg, i do 70kg leg presses amongst other exercises but my arse has just disappeared!

"my bum looks my bum looks like a pair of 1980's ruched curtains"

I know deflated bums are no laughing matter, but this might just be the one side effect that finally confirms to me that I shouldn't go on WLI! 😂

OP I haven't had an arse for 20 years. I started Pilates and miraculously, my arse is returning!!! I'd previously given up all hope, so I really recommend it!

I have lost 24kg, just a few more to go really and my bottom is still very curvy. I brisk walk about 10 hours a week minimum, I often do more than this including hills/mountains when traveling (which is around 2 months over the year). I swim 2-3 hours a week. Body pump twice a week (2x45 mins) and Pilates once a week. This regime seems to help.

@foxredpuppy there are pelvic floor training devices that you can buy which can be useful. They connect to an app and they give you feedback on how well you are squeezing and give you a routine to follow. Once you have built up a bit of a band of muscle you should be able to feel it tighten next to/just under your hip bone when you engage when lying on the floor. I had a very weak pelvic floor post c-sec and it was difficult to do anything to begin with, very frustrating!