Do you currently sit down at work a lot? Have you ever followed a glute workout perfectly but feeling like you’re just not seeing results? Do you squat your life away and end up with a sore everything else the next few days?
You’re not crazy and most certainly not a failure. You probably just have a dead butt!
In this post I’m going to show you some symptoms to look out for and then some exercises and stretches to do.
The good news is that these movements can not only bring your butt back to life but can also prevent “dead butt syndrome” from happening.
Trust me, you want healthy glutes and not just to look good in a pair of jeans.
Your butt muscles are group of three muscles : the gluteus maximus, gluteus medius and gluteus minimus.
Dead butt syndrome typically affects the gluteus medius, but it’s best to keep all three healthy.
Little known fact : Did you know the gluteus maximus is the largest muscle in the human body?
Have I told you I’m a martial artist? You may wonder what the heck that has to do with our discussion. Very much actually. It was my instructor that taught me about this. I actually thought he was joking, but nope, it’s a thing!
Sitting causes the hips to remain in a flexed position. Your hip flexors become tighter and shorter. These are opposite the butt muscles.
As the hip flexors shorten, the butt muscles lengthen and become weaker.
Over time results are a gluteus medius that becomes so neglected that it forgets how to work properly and the smaller muscles pick up the slack for work loads put on the hips, spine and lower back.
If you’re the type of working mom that sits down all day, these tips could bring your butt back to life.
Do you have a dead butt?
Some symptoms to look for include a weak feeling in the hip and /or a radiating pain down the thigh. Your physician can do further testing and diagnosis.
4 Quick Butt Revival Tips
Whether you passed the test or not, you need to be following a healthy movement routine that keeps the glutes properly engaged.
These tips can both help prevent and treat dead butt syndrome.
1. Get up and move
While at work, don’t let a full hour pass without some type of walking movement.
Take about 10 minutes to walk to the bathroom, stretch, etc.
No, this is not an excuse to stop working. You can work with movement!
2. Change your work environment
Speaking of working with movement, what about a standing desk?
You don’t have to stand the entire day. There are options that allow for both sitting and standing.
This way you can improve blood flow and engage your core and glutes throughout the day.
Seat cushions can provide support and better weight distribution. This is what makes them so comfortable.
Exercise balls allow you to shift your weight easily. I sat on one during my pregnancy and it did wonders for my hips.
Target all 3 butt muscles
Movements that mimic or involve jumping, climbing, extending, and abducting (lifting the leg out to the side), and internally rotating the hips will fire up those glutes!
Do what feels right for you.
Glutes, especially weak ones, can tire easily and you want to see progress, not hurt yourself!
For each exercise shoot for 3 sets of 10 reps with a goal of 4 sets of 15 reps. You want to feel the burn, but it shouldn’t be unbearable.
Stand up straight in a neutral position with your feet shoulder width apart and toes pointed forward.
Begin the squat by pushing your hips back and bending at the knees. Think of sitting back into a chair.
You should actually practice these with a chair if you’re new to the squat life.
If you’re going that route, sit back just until you reach the chair.
Either way once you’ve reached that point you then return to standing position in a controlled manner.
This is an advanced move, so only attempt it if you’ve mastered the squat with no problem and you can jump safely.
Enjoy, this is one of my favs! Start in a basic squat position and explode into the jump to lift both feet off the the floor.
Return to the squat position with soft knees and go right into the next rep! This is a fantastic booty lifter!
Lying Down Leg Lifts
Pick a side to lay on.
You want extended legs with flexed feet and stack one leg on top of the other.
Rest your head on your bottom hand and your top hand goes on the ground in front of your abs for balance and support.
Lift your top leg towards the ceiling about six to eight inches. Lower with control back down.
Lie down comfortably on your back with your knees bent and feet flat on the floor. Your feet should be about hip’s distance apart.
Place your arms palm facing down and by your sides.
Contract your glutes and pelvic floor muscles first and then focus on those muscles as you lift your butt up off the floor.
Hold it for 3 to 10 seconds depending on your level.
Release the muscle contractions as you bring your butt back down to the starting position.
4. Hip Flexor Stretch Series :
Lunging hip flexor stretch
To stretch your right hip, put your right knee on the floor. Bring your left foot flat to the floor in front of you bending that knee. Lean onto your left knee. This is a good one!
Hold it for 30 to 60 seconds then switch sides.
Knee to chest stretch
Lie flat on your back with both legs extended out and also on the floor.
Keeping your left leg where it is, bring your right knee in and hug it towards your chest.
Keep your lower back pressed into the floor.
Hold for 15 to 60 seconds then switch sides.
Physical therapy and deep tissue massage are common options if you’re needing help outside of these exercises.
Save time in the long run
You know my goal is to give you quick and easy to do tips to improve your health. This is way more than just getting a cute butt.
As mentioned before it affects your hips, spine and lower back.
You use all of these whether it’s picking up your toddler, cleaning the house and even getting into and out of the car everyday.
Don’t you want to live comfortably? I know you do! These tips are not just for fixing dead butt syndrome, but also for preventing it and improving your quality of life too.
Okay, so you got some pretty good tips here to keep your butt, hips, spine and lower back healthy.
Some of the exercises in your free 30 minute morning workout routine include moves that keep your glutes healthy and firing properly. You can look there if you need a quick guide to get started.
What changes are you going to make to keep your butt alive? Leave a comment and let me know.
Thanks for hanging out with me!