How do I improve a flat saggy bum - without going to the gym?

[KizzyKoala]

What can I do at home to lift and tone my bum?

I hate exercise and would never go near a gym but I’ve lost 3 stone and need to tone up. Top priority bum, next priority arms, final priority tummy. I have no coordination and no idea how to do exercises properly so they need to be idiot proof! Help!

You don't have to go to a gym, go on youtube and look at growwithjo and Lucy Wyndham-Read, they do body toning videos, ranging in time from a few mins to longer and they are all standing up exercises so easier on knees and back. Lucy does most of hers in a small spot on the floor to show it can be done anywhere.
You should focus on a higher protein diet to build muscle too, its helped me to maintain muscle while losing over 4st.

Protein and squats. You can do them at home.

squats and lunges with weights at home

What others have said, squats, lunges, weights while consuming protein. I no longer have a flat arse!

Squats with weights.

The free NIKE app is great for well planned, carefully instructed fitness routines.

Different levels, time, areas of the body. With and without equipment (dumb bells).

Dumbbells at a decent weight, RDLs, Hip Thrusts, sumo squats, split squats, lunges - kettlebell for an alternative type of deadlift. Shit tonne of protein and creatine.

Bulgarian split squats with weights. Plenty of protein and eating enough to grow muscle. And lots and lots of time. Consistency is key, it takes a long time to build muscle. Start with lunges and squats, build up to adding in weights and resistance bands.

As above, but also lots of hill walking is good too if you’re not a gym lover. Same for cycling.

Hill walking I could do. I do need to get back into walking again. It really is the only exercise I can do!

I would need real guidance how to do the squats and lunges correctly as I’ve never been taught. Links to idiots guide to doing these well most welcome. My knees are a weakness (wrecked them when I decided to try taking up running about ten years ago 😬) so need to be kind to them.

Does the 80s one of “walking” on your bum with arms and legs out in front work?

Can I take all this extra protein as powder? Which one?

For protein try and get it from whole foods, try to get a gram per kilo that you weigh. Greek yogurt, cottage cheese, chicken all have lots of protein.

Might be worth paying to either see a private physio or private pt to get some really good advice on your knees and your form doing these exercises.

I weigh 68kg so does that mean aim for at least 68 grams of protein per day ideally? Thats super useful to know?

yep, 68g, if you become more active or very active you might need to increase your ratios but yes for now that’s what you should be aiming for. 1.3G per kilo for moderately active.

Thank you. Will do.

Take essential amino acids and use an evidence-based firming cream, clinically proven. There is too much false stuff out there, but it's been clinically evidenced then you have proof it works.

The above is in addition to DIY exercises at home.

If you’re trying to build muscle op go for 1.5 g per kg of body weight, the more protein the better, so I’d aim for 100g a day, that’s what I did when I hit target and went into body composition, as I could up my cals, I was on 1g before, it makes a difference,

@Sal210873 do evidence-based firming creams exist?

What's the aversion to the gym? You said you want to do the correct technique and don't know how to exercise. Exercising with instructors has benefits as they correct your technique and motivate/push you.

Each to their own of course, but I wouldn't dream of doing weights at home, far to much risk of injuring yourself if you don't know what you are doing.

I do weight classes and it's amazing. Everyone working together, supporting each other to be strong and improve themselves. I have made friends there with people on a similar journey/goals and it's incredibly inspirational and supportive

I am 50, go to the gym 4 times a week, and have a pretty decent bottom, defined quads without being too bulky and even getting there with my biceps and triceps. Sadly you do have to put the work in, but it can be fun if you find the 'thing' that suits you. I can't believe I have turned into this person who loves lifting weights now!

Same, I love seeing the changes. I hated pe at school and any kind of physical activity throughout adulthood but I’m addicted to this!

Don’t do squats with bad knees, do Romanian dead lifts. MUCH SAFER

Following

to improve flat saggy bum, you need to build glutes. For that, you need to work out with heavy weights. Walking is not enough. I know you say you hate gym but you also say you don't know how to do exercises correctly - I would recommend a personal trainer session. You don't need to become a regular gym bunny, but they can show you the proper form, to exercise efficiently and avoid injuries.

Squats. Thousands and thousands and thousands of squats.

Start with body weight (i.e. not holding weights) and gradually increase weights until you're back squatting a heavy barbell. Aim to squat your own body weight for 8 reps.

I'd recommend finding a good strength class and commit to going several times a week. If not, book at least one session with a PT who can show you technique.