Sitting all day on your rump with a sedentary lifestyle also doesn’t help as circulation is cut down and the condition of the glute muscle deteriorates. It is also important to reduce your bodyfat so that the whole rear end is firm and the shape of the muscles is visible. However, when it comes to removing fat from the hips and buttocks, women have a tougher time than men.
Women tend to have a higher amount of fat cells on the hips, the thighs and the bottom. Men usually have more fat cells in the waist or stomach area. So a man who is overweight will in most cases develop a spare tire or potbelly before he begins to put fat on the hips and bottom.
Women also have a hard time because training the bottom properly involves working against relatively heavy resistance and women, afraid of developing big muscles, avoid what they perceive as heavy weights, opting instead for light weights and very high repetition sets.
As strange as this may seem this usually has the opposite effect of what they intend as for most women high-rep exercise makes the area involved increase dramatically in volume, while low-rep, heavier training produces a leaner and shapelier result.
Whenever you do a lot of repetitions with very little weight, a lot of light pumping, the muscle fibers are not called upon to get stronger and thicker. Instead they develop endurance which in turn increases the blood supply to the area, increasing the ability of the muscles to store the maximum amount of glycogen (carbohydrate) for energy. This storage ability makes more fluid accumulate in the area, such as blood and water, making an area such as the glutes, hips and thighs pump up and appear larger.
Unfortunately, the increase in size does not look like solid, toned muscle tissue, but instead, gives you a soft, puffy look, quite the opposite of what women hope to achieve from exercise. So what is needed is to work out with heavier weights and fewer reps, to increase the size of the muscle fibers themselves, leaving the backside firm and toned.
You don’t need to avoid high-repetition training entirely, just make sure you include a good amount of heavy resistance work as well. Especially if you want to firm up a sagging rear end. Select a weight that allows you to perform 8-10 repetitions and as soon as you can do 10 repetitions easily increase the weight used at the next workout.
The best exercises to perform for the gluteus muscles include the Full Squat, Smith Machine Squats, Full Leg Presses, Hack Squats, Cable Kickbacks, Stiff-Legged Deadlifts and Lunges. Applying the proper effort in these exercises, with adequate weight for resistance, a sound nutrition program to reduce bodyfat and the right attitude will ensure that droopy backside becomes a thing of the past.