Sore tailbone and flat buns - need help...

This is one problem I didn't anticipate.  My tailbone is constantly sore due to loss of fat and my derrier is so flat I'm getting wedgies b/c there's nothing to keep it from riding up!  I need exercises to build my gluteus maximus but I can't do squats, lunges or stairs due to knee problems (small ACL tear).  Any suggestions from those of you who have built up muscle?  Just one more example of a journey that has more surprises than just losing weight!

I had the same problem. I had a lot of pain when sitting for long periods of time and would even keep a pillow in my van to sit on due to the discomfort. It's not nearly as bad now that I'm 2 1/2 years out. I actually did a lot of squats and lunges and I think that made the difference. For you,I would check with a trainer even one online since you have the knee problem. The only exercises I can think of that would improve your 'bottom line' and not stress your knees...lying on your back with knees hip width apart and raising and lowering your hips. Another would be getting on your hands and knees and lifting one leg at a time. You can lift with your leg straight or knee bent, different angles, even going down to on your elbows to work it differently. There are a lot of variations on this exercise. Hope that helps.

I had flat butt syndrome and have gradually built up muscle over the past several months, by working with a trainer. I have done squats, lunges, and stairs, as well as walking up hills. Can you do leg presses? Water aerobics/exercises might be more knee friendly and help you to build up more muscle mass. Yoga and/or Tai Chi may also help. Practicing getting and down from a chair can help to build up your glutes, if it isn't too hard on your knees.

My tailbone is sore at times, but I think the more muscle that I add, the more improvement there has been.

If you can't check with a personal trainer, perhaps your PCP can refer you to a Physical Therapist.

Gail

i sorta have this too but all i do is make sure i have a cushioned chair. never understood that need of others when i was so fat. now i get it.

i think they make underpants with padding in the butt for people who want more booty showing. I can't imagine ever wanting to add anything to make my body bigger as  i spent my whole life trying to make it smaller, but this might be a useful thing for the short term until you build the muscles. GL with this. let us know what exercises you find to do. diane

Thanks for the suggestions. I never thought I'd have this problem. Guess too many years of too much padding! Looks like my only option for the glutes is leg lifts. Leg presses would put the same pressure on knee. Really dont want surgery, but I really want to walk, do hills, climb stairs, etc. Will see if my niece, who's a personal trainer, has any suggestions.