Flabby buttocks: causes, symptoms and treatments (2023)

Saggy buttocks: causes, symptoms and treatments

As we age or go through certain life events, our bodies inevitably undergo changes. Unfortunately, this change is often negative and leads people to try to find a remedy.

As for sagging buttocks, this can be a condition that affects anyone, but it is more common in women. The nature of a woman's body means that she naturally stores more fat around her buttocks and hips compared to men.

Saggy buttocks can cause women to lose self-confidence. However, sagging buttocks are not something women should put up with. Several measures can be taken to perhaps prevent sagging buttocks. When the condition is already apparent, there are options such as sagging buttock surgery, as well as non-surgical alternatives to consider. If saggy buttocks are something that worries you, then we are going to share everything you need to know about this condition.

Cosmetic surgery Buttock lift Buttock lift surgery and thigh lift surgery are procedures to correct flat, sagging buttocks or excess skin on…

What Causes Saggy Buttocks?

Saggy buttocks can be caused by a variety of factors. They are usually linked to thegluteal muscleswhich are the large muscles of the buttocks. These muscles are strong and contribute to the tight, firm appearance of the buttocks. Saggy buttocks occur due to:

  • Aging: As we age, the gluteal muscles naturally lose some of their strength and tone. This means that the buttocks start to lose the tight appearance they once had.
  • Lack of exercise/poor diet: A lifestyle with little exercise and perhaps poor food choices can increase sagging buttocks. Exercise can help tone the gluteal muscles and burn calories. When this is missing, excess fat cells sit between the buttock muscles and the skin. This can lead to stretching of the skin. The appearance of excess skin can make the buttocks look saggy.
  • Standing for long periods of time: There are some jobs where standing is unavoidable. Unfortunately, jobs that keep you sitting down can make your buttocks look worse. This is because it causes excess fat cells to accumulate around the buttocks, causing them to sag.
  • Dramatic Weight Loss: Losing a significant amount of weight can increase sagging buttocks. Excess fat cells cause the skin to stretch. When we lose weight, the skin should go back to how it was before. As we age, the skin loses its elasticity and instead does not go back to the way it was before. This gives the appearance of excess skin that increases the sagging buttocks.

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Flabby buttocks: causes, symptoms and treatments (1)
Flabby buttocks: causes, symptoms and treatments (2)
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What are the surgical options to treat saggy buttocks?

It is common for women to explore the option ofsagging buttocks surgery. Known as a butt lift, this surgery is performed under general anesthesia and takes one to two hours to complete. The reason why women opt for sagging buttock surgery is that the results can be excellent. Often any sagging butt problem can undermine people's confidence and prevent them from wearing certain clothes, especially swimwear. A butt lift can change all of that.

The results of sagging buttock surgery include:

  • Buttocks lifted and reshaped
  • reduced buttocks
  • A leaner and firmer appearance.
  • Elimination of excess fat and skin.
  • Skin is repositioned to add tone and contour.

By making an appointment with a specialist, you can find out exactly what a butt lift can do for you. A surgeon can assess your needs and ensure that surgery is the right course of action to meet your expectations.

(Video) Glute Exercise to Lift Saggy Buttocks

Are there other surgeries that may be beneficial?

When treating a sagging buttock, it makes sense for many women to also remedy other issues they have in their lower body. This can lead to an overall improved body image and confidence building. Surgeries that can complement a butt lift include:

thigh lift

Athigh lifttargets loose, sagging skin around the thighs. This procedure leads to smoother, firmer-looking skin.


Also known as aabdominoplasty, this targets excess skin on the stomach. This results in a belly that looks firmer and more toned.


lipoIt perfectly complements sagging buttock surgery, as well as thigh lifts and tummy tucks. It removes excess fat and can make areas of the body appear more toned and contoured.

(Video) A BETTER Way to Lose Flabby Cellulite on Your Hips, Thighs and Buttocks - Dr. Berg

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Are diet and lifestyle related to saggy buttocks?

Flabby buttocks: causes, symptoms and treatments (3)

Since sagging buttocks have a significant association with weak gluteal muscles, there is a clear link between lifestyle and sagging buttocks. Of course, aging and some genetic factors also play a role, but there are actions that can be taken to strengthen and tone the gluteal muscles and, at the very least, slow down the flab in the buttocks. As for the diet, this alone does not solve any problem, but it can play an important role. Avoiding processed foods, added sugars, and excess calories is a given. Exercises recommended by the NHS include:

  • squats
  • Side lying leg raise
  • bridges
  • kickback of one leg
  • lunges

These exercises work by targeting the gluteal muscles. They also strengthen and tone the muscles of the lower back and upper legs.

Non-surgical options for sagging buttocks

For those who feel they are not ready for sagging buttock surgery, there are some non-surgical options to consider. Both involve injecting around the buttocks and can provide long-lasting results. The options to consider are:

  • Sculptor: It is an injection that stimulates the production of collagen. It's a popular facial, but it can also be beneficial for the appearance of your buttocks. Collagen production can make the buttocks appear more contoured, as well as increase volume.
  • Fillings:dermal fillersthey are another injectable solution. The active ingredient is hyaluronic acid, which is a natural substance found in our bodies. Fillers can help fill in gaps and give you a smoother, more toned appearance.

Treatments mentioned in this article

Butt lift surgery and thigh lift surgery are procedures to correct flat, sagging buttocks or excess skin on the thighs.

see treatment

Body Surgery Butt Lift Surgery Butt lift surgery and thigh lift surgery are procedures to correct a sagging buttock or excess skin on the thighs.


Why do I have a saggy bum? ›

This happens when excessive fat cells gather behind the skin, causing a loss of muscle tone. Most likely causes for this are ageing (our bodies naturally lose elasticity over time), a lack of exercise, or spending long hours in the same posture, which is especially common for people who work at office desks.

How do I stop my bum from sagging? ›

To keep your butt from sagging, focus on movements that will help target the hips and butt muscles and extend your hips. Movements like squats, glute bridges, tubing walks. Single leg cable extensions will all target the muscles of the butt and hip and help you strengthen and tone the muscles of the butt.

Does walking tighten your buttocks? ›

Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.

How long does it take to tighten buttocks? ›

If you're consistent with your workouts, you can start to see results in about 4 to 6 weeks. However, modest muscle growth requires about 6 to 8 weeks of consistent work, and in 6 months to a year, you can change the musculature and body composition of your butt.

Which muscles lift the buttocks? ›

Which Muscles Lift the Buttocks? The gluteus medius, gluteus maximus, and gluteus minimus are the three main muscles that lift the buttocks and make up the gluteal (butt!) anatomy.

What causes double gluteal fold? ›

Gluteal fold syndrome could be the result of a pinched nerve, compressed blood vessels, or piriformis syndrome (an issue with the piriformis muscle under your glutes that is intertwined with your sciatic nerve).

Does sitting down a lot make your bum flat? ›

Sitting down is literally changing the shape of your butt. “An anterior pelvic tilt (tight hip flexors) can make your booty appear flatter," Giardano said. You don't have to quit your desk job to keep your butt looking it's best. A few simple changes can prevent the negative side effects of sitting.

What happens when you walk everyday? ›

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

How many miles should we walk daily? ›

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

How many steps a day to lose weight? ›

How many steps for weight loss? If dropping a few pounds is your overall goal, you'll want to aim for at least 10,000 steps in a day.

Can you tone a saggy bum? ›

Exercise regularly, paying particular attention to squatting and lunging, and maintain a good diet to retain muscle tone and volume. We offer a course of effective Bum Lift treatments in clinic to tighten the skin and sculpt the buttocks, as well as offering a firming gel which can help tighten the skin.

Can you get rid of a flat bum? ›

Lunges, step ups, and squats are not guaranteed to give you the perfect bum you might be dreaming of, but if you train them consistently and religiously can definitely improve its shape and size. Consistency really is the key - to grow properly the muscle needs to be challenge (or overloaded) 3-4 times a week.

What does the shape of your bum say about your health? ›

A Shape Butt

The heart/pear or “A” shape butt is fullest the lowest point and tapers inward near the waist, although extra fat may be obvious in the upper thighs. This shape is believed to be the result of a high level of estrogen in the body. This bottom type also tends to lose fat faster when women age.


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