3 Tips for Firmer Buns

Posted: August 5, 2022

As we age, we lose muscle mass due to being less active. That old school line the “secretarial spread” was not nice, but it was true! Unfortunately with most of us working remotely, we spend more time sitting than we used to, and it shows. Our buns are saggier, our backs are weaker, and we look aged. Here are 3 tips for firmer buns, that will have your rear view looking perkier, and your whole body feeling younger.

First, let’s talk about WHY strengthening your glutes is more than just looking good.

When your glutes are weak, you have less lower body strength, and will more likely lean forward and be more apt to fall. When we have a “pitched-forward” stance, we are imbalanced. When your shoulders are not aligned with your hips, you will have your head in front of your shoulders as well.

This posture not only puts you at risk of falling if you are over 50 but puts more strain on your lower back.

Practice standing up tall with your spine elongated, and your head over your shoulders with your glutes tight. Now walk regularly, but slightly squeeze your glutes to be aware of them as you step forward with each step. It’s great to feel muscles when they are engaged. However, on the other hand, if you do not feel them, or know how to engage them…you’re already in trouble

When our muscles are not used, they deteriorate. This is known as sarcopenia. Or, age-related muscle loss. Even if you are 30, your muscles are shrinking with each year, IF you are not challenging them to stay strong.

Secondly – let’s get into those tips and exercises:

Here are 3 tips for firmer buns, that will keep you strong as you age, and looking better in that pair of skinny jeans!

  1. Do squats onto a bench or chair. – Practice this daily until you can do 3 sets of 8, without using your arms to get up. These will strengthen your glutes, and your legs, and engage your muscles. From a standing position, hinge your hips back while keeping your shoulders up. Tap the bench, and drive your heels into the ground as you hinge your hips forward and into the standing position.
  2. Do step-ups onto a bench or step. – Practice this daily for lower body strength, and balance. – Stand facing a bench that is between 8 and 12 inches high. Put one foot firmly on the center of the bench. Drive through your heel of this foot as you step up with the opposite leg onto the bench. Be solid and stand up tall when that foot hits the bench. Step back onto the floor with the same foot. Do this for 8 steps(reps) on this side. Then, repeat on the other side.
  3. Weighted goblet squats. – While holding a dumbbell, or a kettlebell, or a medicine ball close to your chest with your arms bent, stand in a wide stance, with toes pointed out. Squat down into a low squat while stretching out the inner thighs. Slowly come up to the standing position while driving through your feet with your spine elongated until you come to a full stand. Do this for 3 sets of 8 reps

These 3 tips for firmer buns will get you started and stronger. Whether you are 30, or 80, these exercises are functional strength moves that will keep you looking and feeling young.

Don’t wait any longer. Your body is an amazing machine that is capable of movement at every age! If you have spent years dieting, only doing cardio, or doing nothing at all…it’s time to engage your body safely.


Sharing tips and tools to keep you looking and feeling great at every age!
Coach Dawn

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