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What Exercise Tightens Loose Buttocks After Weight Loss?

author image Kristi Stephens
Kristi Stephens has been writing professionally since 2010. She holds certifications in athletic training, massage therapy, personal training and has a physical-education degree with concentrations in coaching and family life/human sexuality. Stephens is on the kinesiology faculty at a local community college and is employed as an athletic trainer/patient relations coordinator for a sports medicine physical therapy clinic.
What Exercise Tightens Loose Buttocks After Weight Loss?
A woman riding a bicycle up an incline. Photo Credit Jacob Ammentorp Lund/iStock/Getty Images

Many who seek to lose weight aim put an improved physical appearance at the top of their list of motivating factors. Weight loss burns fat off the body, leaving loose tissue behind in its place. Toning and strengthening exercises can increase muscle mass, filling and tightening the area. The buttocks region has large muscle groups, which respond well to specific exercises.


Toned buttocks can boost your overall body satisfaction. Society's on the rear view of the body is apparent with such things as butt-lifter underwear and plastic surgery for butt implants. Creating this look with exercise can be just as effective, with the bonus of promoting good health. The extra time it takes to build a toned butt after weight loss is well worth the advantages it brings.


The buttocks region is comprised of the gluteus medius, gluteus maximus, gluteus minimus and piriformis muscles. These muscles work together to flex and extend your hip as well as internally and externally rotating your leg. Stabilizing the pelvis is another important function. The gluteus maximus is known to be one of the strongest muscles of your body. Strengthening the buttocks through functional exercise is relatively easy, because any lower-body movement will likely involve the buttocks in some way.


Strengthening exercises can include specific movements such as a squat or leg lift, as well as activities such as walking, particularly up and down hills. A bent-knee leg lift while lying on your stomach will isolate the buttocks, allowing for an increase in the muscle contraction. Combine cardiovascular activity with strengthening exercises for the best results. Some functional exercises include biking, running and stair machines, which increase your heart rate — burning excess fat while increasing muscle tone.


Interval training involves mixing high-intensity bursts of activity into your workout. Adding sprints to your walk or jog is an example. This type of activity is highly effective for losing weight and targeting the butt and legs, researchers at Australia's University of New South Wales reported in 2007. “We think the reason that it works is because it produces a unique metabolic response,” said Steve Boutcher, head of the medical school's Health and Exercise Science program. “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss."


Squats use a great deal of energy, working major muscle groups including your gluts, quadriceps and hamstrings — the major leg and butt muscles. If you have to choose one muscle-strengthening exercise for tightening your buttocks, the squat would be a good choice. "Squats require a full contraction from the muscles," the Weight Loss for All website reports. "A more intense contraction helps place direct stress on the whole area, not just on a few cells within the muscle. This forces the butt muscle to tighten and firm up very quickly."

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