As you age, your skin loses its elasticity and muscle tone decreases. This process often causes certain parts of the body, such as the stomach, breasts and butt, to be less firm or appear saggy. Cosmetic surgery procedures may help to firm and tighten these areas, but only for a time and for a considerable amount of money. The best way to firm sagging buttocks is with regular cardiovascular and strength training exercise and proper nutrition.
Step 1
Do squats. Squats are the best and easiest exercise for toning your butt, and you can do squats almost anywhere. Keep your feet hip-width apart with your toes slightly turned out and bend deep into your knees sending your hips back and down as if you were sitting into a chair. Perform with hand weights or without, but continue until you feel a burn in your butt, hamstrings and quadriceps.
Step 2
Walk uphill. Hill walking is one of the best ways to tone and tighten your butt. It combines cardiovascular exercise to burn calories and fat, with muscle-building movements to lift and fill out any sagging areas. You can find hills around your home and walk them three to five days a week at a vigorous pace, or you can hill-walk on a treadmill. To do this on a treadmill, just put the incline up to a height that feels manageable yet challenging, and walk at a good pace for 30 minutes three to five times a week. If you feel a burn in your backside, it is working to tone and lift your butt.
Step 3
Watch what you eat. Nutrition is an important part of toning and firming the butt. To lift a sagging butt, you need to lose body fat and you can do this only with consistent exercise and proper nutrition. Stay away from sugary, high-calorie, fatty foods, and stick to lean meats, fish, chicken, and fresh fruits and vegetables.
Step 4
Be consistent. To firm and tone any part of your body, including your butt, you need to work out consistently and eat properly every day. A good plan is to exercise five days a week, adding in an extra day whenever you can. If you are just beginning a workout routine, start with three days a week and build up from there, adding on a day every two weeks. Find a workout partner to hold you accountable, and set manageable goals to work toward.
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