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Home Conditions Body Concerns Sagging or Flat Buttocks

Condition: Sagging Or Flat Buttocks

Sagging or Flat Buttocks symptoms
& causes

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Medically reviewed by Dr Aamer Khan

19th February 2025

The condition

Deep Scars

What are sagging or flat buttocks?

As we age, we get changes in our skin and muscle that can lead to a flatter or saggier appearance of the buttocks. This occurs as the skin loses its natural firmness, muscles weaken, and fat redistributes to other places. Some people notice these changes gradually over time, while others spot a huge difference after weight loss or hormonal changes.

Both men and women can experience sagging or flat buttocks, but it’s more typical in women as they get older or if they don’t stay active. The shape of the buttocks is also influenced by genetics, posture, and lifestyle choices. And while this can alter the fit of clothing and impact confidence, there are remedies and exercises that can restore a fuller, more elevated appearance.

We all have different butt shapes, mainly determined by genetics, muscle tone and fat distribution. Below are the most common types:

Round butt: Plump and well proportioned, sometimes referred to as “bubble butt.” It has a lifted look due to balanced fat and muscle.
Heart-shaped butt: Fuller at the bottom and narrower at the top, forming a curvy, upside-down heart shape.
Square butt: The waist and hips are evened-out, making the butt look straighter and less rounded.
V-shaped butt: It’s as if the upper butt is wider, but the lower part has less volume, which can happen with aging or fat loss.
Hip dip butt: It is a slight inward curve between the hips and thighs due to the bone structure and muscle tone of an individual.

Symptoms
When to See a Doctor
Causes
Risk Factors
Complications
Prevention

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Condition: Sagging Or Flat Buttocks

Contents

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The symptoms

Less firmness

The buttocks feel softer, and they’re no longer as tight as before.

Drooping shape

The bottom of the butt droops lower, which can make it appear less uplifted.

Flat or deflated look

You lose the fullness of your buttocks and they shrink.

Loose or wrinkled skin

The skin loses its firmness, resulting in sagging or fine lines.

Clothes fit differently

Jeans or tight clothing will feel more loose around the butt.

When to see a doctor?

Consultation Is The Key

How does it affect you?

If sagging buttocks are lowering your confidence, it is best to consult your doctor. If you see a significant change in shape, loose skin or loss of firmness, there are treatments that can enhance the appearance of your buttocks. A specialist could suggest options such as surgical butt lift or non-surgical treatments to restore a more full, elevated shape and make you feel like yourself again.

Advised treatments

Brazilian-butt-lift

Body Treatment

Brazilian-butt-lift

Body Treatment

Butt-implants

Body Treatment

The causes

What causes buttocks sagging in some people?

A firm and high bottom is often associated with strong muscles and good skin elasticity. But some things can lead it to sag over time. Here are some common reasons:

Too much sitting: Sitting all day long at work or at home can make your glute muscles weaker. Without ample movement, they become less firm, resulting in a less sculpted bottom.
Getting older: As we age, our skin loses elasticity and our muscles weaken. Your backside may not hold the same firmness it did back in the day, even if you exercise. Not only can this have a droopy effect in the bottom, it can be in other areas of the body as well.
Unhealthy eating habits: When combined with a high-grade diet of processed foods, refined sugar, and unhealthy fat, such conditions can drive the body to store fat instead of burn it. As excess fat accumulates beneath the skin, it stretches and causes laxity in the area.
Lack of strength training: Cardio burns calories, but strength training is what sculpts muscle. Without glute-focused exercises, over time your buttocks may lose their shape.
Losing weight too fast: Loose skin may be a side-effect of rapid weight loss. If your body doesn’t have time to adjust, the skin on your body may not tighten correctly, creating that sagging effect, especially around the buttocks area.

The risk factors

Who is more likely to develop sagging buttocks?

A droopy buttocks may occur for a variety of reasons, and some people are more disposed to it than those who aren’t. The key risk factors include:

Sedentary lifestyle: Lack of regular strength training, especially glute-targeting workouts, can allow muscles to weaken, making the bottom appear less firm. Without weight training, that muscle is not going to stay toned.
Genetics: Some tend to have looser skin or lose muscle more easily, so they are more prone to having sagging in certain areas.
Hormonal changes: Changes in hormone levels, for example, during menopause, can deplete collagen and muscle mass, which might make the bottom look less lifted as the years go on.

The complications

Hidden Dangers

How can it affect you?

Although sagging buttocks are mostly a cosmetic issue, they can also be associated with problems, including:
- Reduced muscle strength: Weak glute muscles can impact total lower body strength, making simple everyday movements, like walking and climbing stairs and standing for long periods more difficult.
- Posture problems: Over time, weak or sagging glutes can promote poor posture, and this may result in lower-back pain and other discomforts.
- Lower confidence: Developing saggy buttocks can be a source of concern for the vast majority of individuals, leading to feelings of embarrassment, lower self-esteem, or body image.

The prevention

Concentrating On Glute Strengthening

How does strength training prevent saggy buttocks?

Regular strength training, particularly with squats, lunges, glute bridges, hip thrusts keeps the muscles firm and toned. With strong glute muscles, you can expect better support and shape therefore decreasing sagginess with time.

Exercise frequently to tone up your glutes

To keep your bottom perky and toned, include at least two to three days of strength training per week. Doing all of this with form allows your muscles to grow without the stretching out that will cause them to sag.

Avoiding Sedentary Habits

How is it important in preventing sagging buttocks?

Prolonged periods of sitting weakens the gluteal muscles and limits the blood flow. Staying active during the day, walking, stretching, standing more, keeps the muscles engaged, so those muscles don’t lose their tone.

Ways to stay active

Little habits, like opting for stairs over an escalator, squeezing in short walks or using a standing desk, go a long way. Regular movement also keeps the glutes engaged, preventing them from weakening over time.

Choose Healthier Foods

How does diet affect the firmness of the buttocks?

A diet abundant in protein, healthy fats, and necessary nutrients can help maintain muscle health and skin elasticity. Protein builds and repairs glute muscles, fats and vitamins maintain the elasticity of your skin, while hydration keeps your skin from sagging.

Foods to be included in your diet

Include lean proteins such as chicken, fish and beans and healthy fats from avocados and nuts. Fruits and vegetables are hydrating foods that also promote skin elasticity, contributing to a firmer, more toned bottom.

Proper Hydration

Why is hydration important in preventing sagging skin?

Water is important for skin elasticity and muscle function. Dehydration results in dry, less elastic skin, which makes sagging more noticeable. Water helps keep the skin firm and keeps muscles healthy.

Amount of water to consume

Drink at least 8 glasses of water every day, more if you are exercising regularly. And good hydration, coupled with a good lifestyle, promotes muscle tone and skin firmness as well.

Gradual Weight Loss Maintains Firm Glutes

Is it true that rapid weight loss causes saggy buttocks?

When you lose weight quickly, your skin can lose its elasticity and leave behind excess loose skin in places like the buttocks. If too much weight is lost too quickly, the skin does not have time to adapt, resulting in excess skin on the buttocks.

The best way to lose weight and maintain firm buttocks

Losing weight slowly, through a mix of strength training, a nutritious diet and adequate hydration, maintains muscle tone. When you lose weight gradually, your skin has time to adapt, preventing the sagging effect.