6 expert tips, tricks and glute exercises for a better butt

According to New York-based dermatologist Dr. Dendy Engelman, hormones, gravity, significant fluctuations in weight, a lack of exercise and genetics can all shift the contours of our behinds over time. “From the age of 30, we begin to lose muscle mass and tone, while skin-cell turnover and collagen production slow down,” affirms London-based Dr. Sebagh. “As estrogen levels decline with age, skin can sag and fat drops off, too, resulting in flat, less ‘lifted’ buttocks.” Here’s how to tone your tush for a stronger physique…

Whatever the shape of your behind, strong glute muscles will make it look perkier. “The size of your glutes also determine how well you can walk, climb stairs and avoid back pain,” says LA-based celebrity trainer Simone De La Rue, who recommends focused strength training to build and tone muscle. “Do three sets of 12 reps for each of the following exercises, one to three times per week – and work until you feel fatigued for peak results.”

These moves activate the large muscles of the glutes more than many other common exercises. Starting on the floor on all fours, in a tabletop position, bring your knee into your chest and then kick it behind you, with your leg extended and your foot flexed. Repeat with the alternate leg.

These are key for targeting the sides of your butt and involve using a looped resistance band. Start by lying on your side, back straight, with your knees bent out flat at 90 degrees, and the looped band placed around your legs a few inches above your knees. Keep your feet pressed together as you raise and lower your top knee, pulling against the band.

This engages the entire back of your legs, as well as your glutes, for a brilliant butt-lifting effect. Start by lying flat on your back with your knees bent. Tilt your pelvis and squeeze your glutes as you lift up, keeping your ribcage on the floor. Hold briefly at the top before lowering back down.

And there are alternatives to exercise. “We’re seeing really good results on the buttocks with the Emsculpt Neo treatment,” says Dr. Tracy Mountford, who uses the electromagnetic technology, which can tone and build muscle, at her London clinic. “If you have a bit of a flat butt that maybe isn’t as perky as it used to be, the Emsculpt Neo treatment gives you an average volume increase of 25 percent.” And it burns fat, too – “although some people don’t want to reduce fat in this area, so you can have the treatment without this particular setting if you so desire”. You’ll need four 30-minute sessions in one week – which is a big commitment, but results are long-lasting – with a top-up treatment every three to four months.

Cellulite is both a fat and a skin issue. “Connective cords tether the skin to the muscle,” says Dr. Engelman. “As the fat cells push against the skin, pressure causes the cords to pull down, which causes dimpling.” Massage softens these cords, as does dry body brushing. “Focus on cellulite-prone areas to stimulate lymphatic drainage, remove excess fluid and boost circulation, which can all help smooth dimples.” The loss of plumping hyaluronic acid, elastin and collagen as we age changes the skin’s texture, too. Dr. Engelman recommends the NuEra Tight device: “It uses multifocal radio-frequency energy to stimulate production of all three. This boosts the thickness of the dermis, which ultimately improves cellulite.” Whichever method you choose, though, “consistency is key,” says Dr. Engelman, or the results will just diminish.

Topical products can help to plump up and tighten the skin on our butts with instant and long-term effects. Dr. Sebagh’s Supreme Body Restructuring & Firming Cream is powered by hyaluronic acid, antioxidant-rich oils and watermelon rind, to visibly increase the thickness and firmness of the top layer of skin in one application.

Dr. Engelman, meanwhile, advocates a body cream with caffeine. “Caffeine is a vasoconstrictor, which reduces redness, swelling and fluid from pooling under the surface of your skin.” She suggests applying your chosen cream or serum using an aggressive massage or massage tool to help the ingredients penetrate better. “This method also helps with the removal of waste and toxins, which can have an instant tightening and de-puffing effect.” Don’t underestimate the power of a self-tan to camouflage dimples, too. Alternatively, shapewear, such as Spanx’s ‘Oncore’ briefs, will create a believably firmer, perkier shape.