Unfortunately, sitting all day is something a lot of us cannot avoid. Sitting all day has its negative effects on our bodies. Sitting a lot weakens your glutes, tightens your hip flexors, and could lead to back pain. The back pain is what most people feel first and it is due to your glutes relaxing while you are sitting and your back muscles because overstressed from a relaxed glute.
Before you even get to a place where you have back pain entering your life, if you are someone that sits a lot you should start incorporating these exercises/poses into your life stat.
Bird-dog pose is a very popular yoga pose and for a great reason. This pose strengthens the glutes and requires balance to hold the pose as well.
- In tabletop position extend your right leg directly behind you lift up toward hip height. Then reach the opposite arm (left) straight out in front of you up to shoulder height.
- Hold for 20 to 30 seconds while focusing on keeping the core engaged and the hips level with one another.
- Rest for 60 seconds, and then repeat with the other leg and arm.
- Feel free to go through this sequence a couple times or however many times feels good for your body.
- Another variation would be to bend the extended leg and press your heal towards the ceiling by engaging the glute.
The bridge pose is another common exercise that is great for the body. Bridge works to activate and strengthen the glutes as well as the hamstrings.
- Lie flat on your back, bend your knees and place your feet flat on the floor under your knees.
- Rest the palms by your hips and flat on the floor.
- Before you begin the exercise pull your lower abdominals in toward the spine. Keep your abdominal muscles active and engaged for the entire exercise.
- To begin the exercise, curl your tailbone up and off of the ground while tilting your pelvis slightly toward the ceiling. Engage all the glute muscles and hamstrings to lift your hips off the floor.
- Keep the back of the rib cage on the floor as much as possible.
- Lift and lower the hips up 20 to 30 times.
- Rest for 60 seconds, and then repeat.
This post doesn’t specifically target the glutes but it is a great exercise that brings a gentle stretch to the core and increases mobility in the lower back and core.
- In tabletop position again make sure your shoulders are directly above your wrists, hips over the knees, and your spine is neutral.
- Cat pose: Take in a big inhale, as you exhale round your spine toward the ceiling and allow your head to lower toward the mat.
- Cow pose: Basically the opposite of Cat. Take in a big inhale, as you exhale lift your head and chest upward toward the ceiling while allowing the belly to drop toward the floor and welcome the gentle arch to your lower back.
- Repeat the cat-cow 30 seconds.