Given our sedentary lifestyles, the muscle fibers in our bottom often stop functioning the way they are meant to.
Here are some simple ways to integrate corrective, exercise-inspired mindfulness into what you're already doing to help wake up your glute muscles.
1. Thrust up
When you are coming up from a squat or chair position, squeeze your butt forward while also pulling your lower abs (the spot below your belly button) in toward your spine.
But while doing this, you have to make sure you're not arching your lower back any further than your natural curve. If you do, your lower back and hip flexors will do the work, not your butt.
2. Work your abs
To get your abs firing with your butt, try the Butt Squeeze Bicycles move.
Lie on the ground with your legs out straight, flex your feet and place your hands behind your head.
Then, squeeze your butt so hard that your hips lift slightly, while also bringing your lower abs in toward your spine.
Most importantly, don't let your lower back arch further than the natural curve in your spine.
Keep squeezing your right butt cheek while bringing your left knee in to a 90 degree angle. Crunch up and twist your right elbow around to the outside of your left knee. Slowly return to the start position, keeping lower abs deep and tailbone tucked.
Then squeeze your left butt cheek and exercise the same movements on the other side. Do 20 slow reps total for 2-3 sets, three times per week.
3. Get up and move
Our butts become so sleepy due to our sedentary lifestyles so all what you have to do is to get up and move as often as you can.
If you are working at an office, you are advised to do, every now and then, one of these three things:
- 20 bodyweight squats (don't forget to thrust!).
- Climb three flights of stairs and then walk back down to return to your desk.
- Take a walk around the block so you could benefit from both moving and the fresh air.
Here's an instructional video that will also help!