The booty trend is still going strong and a lot of it is based around having a perfectly round butt. It may seem silly but going after those hip thrusts, deadlifts and squats can do so much more than make your butt pop!
Sitting all day at your desk job or during long commutes may seem like a relaxing way to pass the time, but it can harm your body in more ways than you think. One of the most common issues among people who spend a lot of time sitting is having weak glutes. Weak glutes result from sitting for extended periods of time because the muscles start to atrophy due to lack of use. Consequently, when one does try to exercise, it can be quite challenging.
The glutes are the largest muscles in the body, and they play an important role in everyday activities like walking, running, climbing stairs, and even sitting. Weak glutes can lead to knee and back pain in the long run. However, the good news is that you do not have to keep suffering from weak glutes! There are a few corrective exercises that you can do to help strengthen these muscles.
In this blog post, we will take a closer look at the implications of sitting all day and explain the reasons why it can lead to weak glutes. I will also provide some recommendations for exercises that you can do to strengthen those muscles and reduce the risk of related pain. So let’s dive in and learn how to correct weak glutes caused by sitting all day!
When we sit, our glutes are constantly under pressure and inactive for the most part of the day. Over time, they become weak because our muscles are not being worked out enough. Additionally, when you sit, the muscles that cause hip flexion shorten, which can cause an imbalance in the body. This strain on our muscles can also cause us to lean forward when standing, leading to poor posture. When our gluteal muscles become weak, it can have serious consequences on our overall health as they play a vital role in our everyday physical activity. You may even notice your knees turn inward and ankles turn outward.
There are various ways to reverse the effects of sitting all day, including:
1. Take breaks: Get up and move every 30 minutes.
2. Standing desks: Use a standing desk for a portion of the day.
3. Exercise: Scheduling in regular exercise, especially cardiovascular activity can help reverse the effects of sitting. (we will give some exercises to try below!)
4. Stretching: Incorporate stretching exercises into your daily routine to counteract muscle tension caused by sitting.
5. Yoga: An excellent way to improve your flexibility, balance, and core strength, which are all affected by sitting.
6. Walking meetings: Take your meetings outside and get some fresh air and exercise.
It’s important to remember that any movement is better than no movement. So, even if it’s small changes like taking breaks or standing more often, it can make a big impact.
If you are searching for ways to strengthen your glutes and hips, there are a variety of exercises that can help you achieve your goals. Squats, lunges, deadlifts and leg press exercises are all effective in targeting the glutes and hips. Additionally, exercises like hip thrusts, glute bridges and leg curls can help to strengthen these muscle groups as well. Resistance bands and weights can also be incorporated into your exercises to make them more challenging. It’s important to remember that consistency is key to seeing results. Incorporate these exercises into your workout routines, stay committed and you’ll be well on your way to building strength in these areas. As always, be sure to consult with a healthcare provider or fitness professional before starting a new exercise program.
If you are looking for help building a program to help you reprogram your brain to communicate with your glutes reach out! I would love to help you live your best life in the office, during your training, at your race, and at home with your friends and family.