woman doing glute bridge

How to Lift Your Buttocks Quickly with Exercise

If your buttocks are sagging a bit and not as firm and tight as you would like them to be, what can you do? Is it actually healthy to try to boost your bottom and get different look there? A sagging butt can be a sign of poor health, so firming it up can boost your overall health.

I want to share with you some methods for how to lift your buttocks in a week. If you are tired of your butt looking less than spectacular, it may be time to work it out and firm it up using these simple but effective methods.

There is no secret to a great-looking butt. You will have to put in the work, but it will be worth it, and none of these suggestions I am going to give you are likely going to be too difficult for you.

Ways to Lift Your Buttocks Quickly

I’m not recommending that you cut back on how much you are eating but simply change up the kinds of foods that are part of your diet. If you want to know how to lift your buttocks in a week, one of the most effective things you can do is eat differently. Remember, dieting isn’t always about eating less food, but it is often a means to eat healthier or eat in a targeted way

So, if you want to life a sagging butt quickly, focus on eliminating sugar, processed foods, carbohydrates, and alcohol from your diet as much as possible. You want to either cut them back or cut them out. Any impact you can make on how much of these foods you incorporate into your diet will have an impact on your buttocks.

What kinds of foods should you eat? I think every good diet is a balance between eating certain foods and not eating other foods. For this one, I’m going to recommend a focus on lean protein. That would be lean meats like chicken and turkey that have the fat and skin removed as much as possible. That also includes beans, peanuts, and eggs cooked in a non-fattening way.

If you’re changing up your diet and eating this way, it will have an impact on your glutes and the shape of your buttocks.

What Exercises Lift Your Buttocks

One of the best ways to lift your buttocks in a week is to start up an exercise program that targets the glute muscles. There are three muscles that make up your buttocks, and these are the gluteus minimus, the gluteus maximus, and the gluteus medias.

These are all glute muscles, and if they’re strong, then your butt will be tight and firm. If they’re weak and tend to sag, you may have cellulite, dimples, and other signs of fatty deposits.

If you’re looking to make your butt rounded and firm, you can train these particular muscles. It will help lift and build up your buttocks. Focus on exercises that train these muscles, and in a week, you will see a major difference.

Let’s talk about some workouts that really help build these muscles. You may think squats and lunges are going to target those muscles, but what they do is work the glutes and the surrounding area. That means that you’re not going to get the kind of toned look you want that really emphasizes the buttocks. Instead, choose exercises that target these muscles specifically and avoid getting bulky legs and thighs.

Here are some exercises I like that work just the glutes and nothing else:

  • glute bridge pulses
  • single leg glute bridges
  • glute bridge
  • donkey kick cross
  • bird dog
  • donkey kicks
  • standing back leg lifts


Choose a few of these and incorporate them into your workout throughout the week. If you can work out a couple times a day, you’ll have your butt looking great very quickly. You may even notice a huge difference by the end of the week, if that’s what you’re focusing on in your exercise time.

Push yourself to do as many of these exercises as you can in short period of time. You’ll get your cardio up and start sweating, and the heat created will cause a thermal reaction that burns fat fast. This will also strengthen your muscles and build up the glutes in particular. The more of these exercises you can get in each day, the faster you’ll see results.

If you’re starting a new exercise program and especially if you’re ramping up the number of exercises you do each day and week, you should spend extra time warming up and cooling down. By pushing yourself harder with your exercises, you’re putting additional strain on your body, particularly your muscles.

Warming up and cooling down with your exercise session will help to take some of the strain off your muscles and allow you to recover faster. You’re less likely to get sore and overtired. You’re also less likely to feel as drained when you finish.

If you’re not warming up especially, you may not feel like exercising the next day. Your body may be incredibly sore, and your muscles may feel painful and heavy. Take time to warm up, and extend your warmup period based on how long and how strenuous your workout session will be. The longer your workout session is and the higher intensity it is, the longer your warmup session needs to be.

Can You Really Lift Your Buttocks in a Week

If you’re serious about lifting your butt in a week, then you’re going to have to really push the exercises. There’s no way you’re going to make huge impact on your buttocks and the way they look and feel unless you are exercising strenuously throughout the week.

I’d like to say that anything is possible, but you really have to put in the effort if you’re going to change your body in a week’s time. You may not get the perfect butt in that time, but you can make a huge difference.

You also need to combine exercise with dieting, focusing on lean foods that provide protein for you, like low fat peanut butter, lean chicken, tuna, soya, and even lean beef. All of these are necessary to build muscles.

If you’re working out strenuously but not getting enough protein, you’re going to destroy your muscles. Instead of developing a firmer and rounder butt, that muscular tissue may waste away.

Your body may start using muscles instead of fat for energy because you’re starving it of protein.

Anytime you increase your activity level, you need to consider your protein content to make sure you’re getting enough. The average person gets more protein than they need, but someone who’s working out to try to make a huge impact on their body in a week’s time definitely needs to up their protein intake.

I also want you to keep things realistic, though. Your body type will determine what you’re able to do in a week of exercising and dieting. Not everyone can get a perky butt in a week, but with the right body type, it won’t be as difficult.