Saggy butt...

[Irishlass]

I have quite a 3rd butt cheek after having 4 babies, the butt is sadly sinking into almost a 4th butt cheek. I'm thin, just saggy.
I don't have access to a gym, bc of homeschooling said children.
Are there good exercises I can do at home, and what sort of schedule would I need to start seeing good results by bathing suit season (June around here)?

You guys are full of great info here, you rock!
: )

[Mindi912]

side lunges help with the problem you are describing

you could also try

bodyweight squats

stair climbing

[IronAbrams]

Deadlifts and deep squats.

[Mindi912]

Deadlifts and deep squats.

if she has weights at home

[J.L.C.]

Diet and lowering overall BF% is going to be the key

[Mindi912]

Diet and lowering overall BF% is going to be the key

sorry J.L.C gotta disagree with you there

the OP says she's already thin - it's just that her butt is saggy

imo - she needs to build muscle on her glutes something just dieting and lowering her BF% is never going to do

if she had access to a gym it would be much better for her but she doesn't so unless she weights at home the best thing she can do is bodyweight exercises

[Big Arm Big Pay]

bodyweight lunges might pick some of that up

[DJAuto]

Agreed.

Lunges.
ATG squats.

More: http://www.exrx.net/Lists/ExList/Hip...l#anchor169231.

[J.L.C.]

sorry J.L.C gotta disagree with you there

the OP says she's already thin - it's just that her butt is saggy

imo - she needs to build muscle on her glutes something just dieting and lowering her BF% is never going to do

if she had access to a gym it would be much better for her but she doesn't so unless she weights at home the best thing she can do is bodyweight exercises

Go ahead and disagree.

Skinnyfat is still fat.

Bodyweight squats aren't going to do much as far as building any appreciable muscle or burning off the excess fat, not unless they are one part of a system to drop the BF%. Even with that combination, diet is going to play a larger (more significant role) than the bodyweight exercises.

If it's sagging, it's fat.

The cure for skinnyfat is weight training - challenging, muscle building, progressive weight training.

But, she doesn't have access to weights

If she can't do resistance work heavy enough to build muscle and thus raise metabolism, diet along with lowering overall BF% (through some sort of aerobic/anaerobic training + diet) will be the key to reducing the 3rd butt cheek.

I disagree with your (or your trainers) theories on 'toning'.

[Defiant1]

I disagree with your (or your trainers) theories on 'toning'.

Muscle "hardness" due to training of the ST fibers or whatever the reason?

Like....say...from...frequency?

(not really)

[Mindi912]

Go ahead and disagree.

Skinnyfat is still fat.

Bodyweight squats aren't going to do much as far as building any appreciable muscle or burning off the excess fat, not unless the are someone part of a system to drop the BF%. Even with that combination, diet is going to play a larger (more significant role) than the bodyweight exercises.

If it's sagging, it's fat.

The cure for skinnyfat is weight training - challenging, muscle building, progressive weight training.

But, she doesn't have access to weights

If she can't do resistance work heavy enough to build muscle and thus raise metabolism, diet along with lowering overall BF% (through some sort of aerobic/anaerobic training + diet) will be the key to reducing the 3rd butt cheek.

I disagree with your (or your trainers) theories on 'toning'.

A person can be skinny and not be fat

Just because it's sagging doesn't mean it's fat - it means there's nothing there holding up the skin including fat

this happens when a person has had three/four kids - things tend to go south

I'm not telling her tone up - I am telling her she needs to build muscle

yes it is definitely a shame she doesn't have access to weights so doing bodyweight exercises are about as good as it's going to get for her currently

you can still get results from bodyweight exercises it's just not going to be as good as weight training

[J.L.C.]

Muscle "hardness" due to training of the ST fibers or whatever the reason?

Like....say...from...frequency?

(not really)

That's not the theory in question.....

My point is that negligible resistance, even with high frequency is still gonna be fairly negligible.

[Defiant1]

Not the theory in question.....

Negligible resistance, even with high frequency is still gonna be fairly negligible.

Frequency adds nothing but volume. It does not add intensity. What is being trained in that case? It is only a metabolic thing, since it is not going to induce additional mechanical damage.

There has to be SOME other mechanism that contributes to subjective appearance. To me, the dog tracks in the snow say repetitive "metabolic" muscular stress.

I would say that lower intensity training is exactly what would train the lower threshold fibers.

Also jibes with anecdote.

[J.L.C.]

I guess I just don't know anybody, nor have I trained, or trained with, anybody who has achieved much body recomposition, or 'toning' from bodyweight squats and lunges alone.

But, I have trained, and trained with, several females who saw almost immediate results after adding weights. Some of these women had been consistently doing bodyweight squat, and pink dumbbell lunges at home.

Combine that with a new diet, and voila - new body.

I guess my anecdotes are just different

[Defiant1]

I guess I just don't know anybody, nor have I trained, or trained with, anybody who has achieved much body recomposition, or 'toning' from bodyweight squats and lunges alone.

But, I have trained, and trained with, several females who saw almost immediate results after adding weights. Some of these women had been consistently doing bodyweight squat, and pink dumbbell lunges at home.

Combine that with a new diet, and voila - new body.

I guess my anecdotes are just different

I think the context though, is "no exercise vs calisthenics" not "weights vs no weights", at least from what I see.

If she HAS weights, then of course. Then we can debate rep range.

[exscience24]

just to get your spirits up i'll start off by saying there are many things you can do to help this problem even if you don't have time to get out of the house. pick a time of the day that you can get away for about 30 min., turn on some upbeat music and get motivated. like several people have said lunges are great for this problem, and the addition of a couple light dumbbells in your hands would help that much more. simple step aerobics would help, or just stair climbing (try and take big steps, skip one or two steps if you can) donkey kicks are another really good glute exercise (google it if you don't know how it's done) like others have said muscle buildup is gonna' need to be your main focus, but just stay positive and be patient, it will be worth it when you can look in the mirror and like what you see. good luck!

[SDFlip]

i like big butts and i cannot lie