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It's All About The Butt

One of my lovely clients asked me why women’s butts flatten out as we age. After an extensive Internet search that yielded nothing but a funny blog by young women bodybuilders who call it "pancake butt," I enlisted the help of a sister who has a degree in computer science. She couldn't find the reason either, so I just had to guess. Here's my humble opinion for the "pancake butt effect."

The gluteal muscles (that’s the butt) are among our largest and strongest muscles. Unfortunately, as we age our muscles generally decrease in weight, size and strength. The skin also changes in these ways: Elastin and collagen decrease, there's a reduction in the size of cells and a lessened ability of skin to retain water. The subcutaneous layers of fat dwindle, as well.

Too bad. Gorgeous butts don't always come easily, but we can have rounder, firmer glutes with a little hard work. Here are some exercises to help keep or build a more beauteous gluteous:

Reverse lunge: 

  • Stand holding weights at sides, palms facing inward.
  • Step back with one leg until until the rear knee almost touches the floor. The front knee should not extend beyond the toes (it's best to keep the knee over the ankle to prevent injury).
  • Push back up forward to a standing position.
  • Repeat on the other leg. Do 5 to 15 repetitions on each leg.


  • Stand with feet apart, holding dumbells at your sides, palms facing inward.
  • Slowly squat down until thighs are almost parallel to the floor, moving the glutes back as if you're stitting down in a chair.Try to keep our knees from extending over the toes.
  • Return to a standing position.
  • Repeat 5 to 15 times. 


Do you have any favorite butt enhancement exercises?