My butt has become flat from sitting for a long time! Get a nice butt with this one move

Why do others have a perky butt while I can only have a flat butt? According to observations by American physical therapists, if office workers sit at their desks all day, their buttocks will become flat, loose and sagging. In particular, sitting for a long time will prevent the hip muscles from moving, and their strength will affect the rotation and stability of the pelvis, and even affect the whole body, such as pain.

Sitting for a long time can weaken your hip muscles and may harm your whole body

Dan Giordano, a physiotherapist at the University of California, Los Angeles, warns that no amount of weekend exercise can offset five days of sitting. After five years of working a desk job, the muscles in your butt can start to weaken. It all comes down to two things: lack of blood flow and the way most people sit. What’s worse, once the gluteal muscles (gluteus maximus) are inactive, the strength of the gluteal muscles will affect pelvic stability, pelvic rotation, core muscles, and even the spine and entire body.

The way 90% of us sit for long periods of time, our pelvis rotates forward, putting pressure on our spine. Because sitting for several hours at a time will not activate the buttocks, it will cause the buttocks muscles to lose strength and even become loose and sagging, and may cause muscle atrophy over a long period of time.

When you sit at a desk for a long time, the blood flow does not move, which may affect your muscles. Maintaining a static sitting posture for a long time, with motionless legs, is more likely to cause decreased blood flow and lead to vascular stiffness.

[Solve the problem of gluteal muscle slippage after sitting for a long time]

1. Stand up and walk for 30 seconds

You need to get up and move around, Giordano advises, and even if it's just for 30 seconds that's fine. It's important to keep your blood flowing and your muscles as active as possible. Get up every half hour and walk around for 15 minutes if possible, 30 minutes would be even better.

2. Work while standing

If there is any standing desk, in Scandinavia, Sweden - ranked by the United Nations as the happiest region in the world - 90% of office workers stand to work. Studies show that the act of standing up increases productivity and significantly reduces rates of obesity, heart disease and type 2 diabetes.

3. Use a massage roller

A massage roller is a cylindrical massage aid that can be used to massage yourself and relieve muscle tension. It is common among athletes and is also crucial for office workers. You may want to use a roller every day, doing it for 30 seconds on certain parts of your body.

Long-term lack of exercise and having to sit for long periods of time every day can lead to poor circulation in the lower part of the body, causing obesity. The probability of office workers developing hip and leg obesity is as high as 80%. Stop being a person with a puffy butt. You can say goodbye to a flat butt by exercising your butt regularly. If you want to get a perky butt, supermodels all recommend squats. The benefits of squats include not only training the buttocks, but also strengthening the thighs, flattening the abdomen and creating sexy waistline. Squats are not only the king of exercises for training core muscles, but also a weight loss method with a high CP value.

Squat super coach Chen Yuxuan in "The Most Powerful Butt-lifting Squat Exercise in History! The book "Exercising the Lower Body is Equal to Slimming the Whole Body" states that squats are actually based on the principle of horse stance. It is an exercise that works the hip, knee, and ankle joints simultaneously, so the muscle groups covering the three joints will be activated, and drive the lower body muscles, activate core stability, and create greater body energy output.

Avoid sports injuries by squatting

When practicing at home, pay special attention to the common wrong postures and repeatedly check the following 4 key points of the basic squat action:

1. Do not turn your feet inward and do not tuck your knees inward.

2. The knees should not extend beyond the toes.

3. The center of gravity is evenly distributed on the soles of the feet, which is the prerequisite for balancing the body.

4. Start the movement by activating the hip joint, focus on your buttocks, and squat backwards using the strength of your thighs and buttocks with the concept of sitting back with your buttocks (feel as if there is a chair behind you). Do not deliberately lean forward with your upper body, and do not bend over.