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Get Rid of a Saggy Butt With This Miracle Workout, Trainer Says

Say hello to your new favorite 10-minute workout for strong, sculpted glutes.
FACT CHECKED BY Alexa Mellardo

Sculpting the lower body is a top priority for my clients. It's perfectly understandable. After all, who wouldn't want to have a plump, perky booty that makes you look and feel confident, regardless of what you put on? (Hello, summer!) From a health standpoint, strong glutes support your lower back, aid in proper pelvic alignment, and prevent knee injuries. It may not be so easy to accomplish, though. If you're working hard and not seeing results, you may not be performing the right combination of exercises in order to get that lifted, bodacious behind you've been striving for. (Trust me, I get it—as a new mom, I really had to work hard these past 10 months to rebuild my butt post-birth.) Fear not, because you can get rid of a saggy butt with this 10-minute miracle glute workout.

Get excited, because this routine is done in tabletop position and requires absolutely no equipment. The best part? All you need is a small space, a commitment to daily movement, and the desire for strong, sculpted glutes!

Let's get started with this 10-minute tabletop glutes routine. To set yourself up, place your hands underneath your shoulders and your knees underneath your hips. Create a slight bend in your elbows, and pull your abdominals in. This position will utilize your core to stabilize the rest of your body so you can focus on enhancing that bum! Read on to learn more about how to get rid of a saggy butt, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Donkey Kick

donkey kick exercise to get rid of a saggy butt
Jacquie Smith

The Donkey Kick focuses on the area where your glutes meet your hamstring. With your right foot flexed and your knee bent, lift and lower your knee either in line with the hip or slightly above. Hold for a second at the top giving the glute a squeeze and then slowly lower down to the starting position. Engage your core the entire time so you don't sink into your lower back. Continue for 8 reps and 8 pulses at the top for 2 rounds. Repeat on the left side.

Related: Get Rid Of Bat Wings With This 10-Minute Daily Workout

Fire Hydrant

fire hydrant exercise
Jacquie Smith

The Fire Hydrant will light up your outer glutes and thighs. Keeping your right foot flexed and your knee bent, lift and lower your leg out to the side, lifting the right knee up to hip height. Hold for a second and then slowly release down. Pull your weight into your right hand as you do this so you don't sink into your left hip. Continue for 8 reps and 8 pulses at the top for 2 rounds. Repeat on the left side.

Hip Circle

hip circles
Jacquie Smith

I love the Hip Circle, as it opens the hips and strengthens your glutes at the same time. Again, keeping your right foot flexed and knee bent, lift your leg out to the side. Create a circle shape with your knee by sending the leg up, back, and around. Continue for 8 reps, and then reverse the circles for another 8 reps. Repeat on the left side.

Related: Shrink Belly Fat Faster With These Walking Workouts, Trainer Says


trainer demonstrating rainbows exercise to get rid of a saggy butt
Jacquie Smith

One of my all-time favorite exercises is the Rainbow, as it works the outer and inner muscles of the glutes and legs. Straighten your right leg and point your toe towards the back right corner of your mat. Now lift your leg up and draw a "rainbow" with your toe, landing your toe at the back left corner of the mat. Squeeze the inner thighs and then draw a rainbow from left to right this time, bringing your leg back to the starting position. The key is to make the movement as dramatic as possible to actually engage your butt muscles. Continue for 16 reps, and repeat on the other leg.

Bird Dog

Bird Dog exercise for glutes
Jacquie Smith

Lastly, let's burn out that booty and fire up that core with the Bird Dog! Send your right arm straight out in front of you, and send your left leg straight back behind you with your toe pointed. Tap your hand and foot down to the floor at the same time, and then squeeze your glutes and pull your core in to lift the arm and leg back up. Continue for 8 reps and 8 pulses at the top for 2 rounds. Repeat on the left side.

Want more ways to fire up every muscle in your butt? Try these:

6-Minute Glutes—Optional 1 lb Ankle Weights
The 5 Best Exercises to Build Better Glutes, Trainer Says

Jacquie Smith
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
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