LifestyleCombating sedentary lifestyle: Exercises and diet to prevent gluteal muscle atrophy

Combating sedentary lifestyle: Exercises and diet to prevent gluteal muscle atrophy

What is dead butt syndrome?
What is dead butt syndrome?
Images source: © Adobe Stock

5:44 AM EST, February 27, 2024

Presently, a significant number of people are afflicted with gluteal muscle atrophy, primarily due to sedentary lifestyle patterns. In such a posture, the buttocks muscles are not engaged, potentially leading to back pain, particularly in the lumbar region.

However, lumbar discomfort is not the only problem. Gluteal muscles are responsible for maintaining the hips in a correct position and also facilitate appropriate posture. An unhealthy diet combined with a lack of physical activity often results in weak buttocks, leading to dead buttock syndrome.

Understanding dead butt syndrome

Extended periods of sitting cause the buttocks muscles to become lax, which in turn leads to muscle weakening. To prevent spinal, ankle, or knee joint pains, or calf inflammation, it's advisable to pay special attention to your diet and lifestyle. Incorporating a few exercises into your daily routine that engage the gluteal muscles can also be beneficial.

It's important to consider that weak buttocks might disturb the development of leg muscles and impact the range of movements within the pelvis.

Buttocks muscle exercises

Improving the look of your buttocks does not necessarily require lengthy hours spent at the gym. There are many exercises that can easily be done at home. For instance, try standing kickbacks. Stand and raise your right leg, extend your arms ahead of you, clenched into fists. Slowly stretch your leg as far behind you as possible, hold for a moment and then draw it back to your chest. Repeat this exercise 7-10 times before switching to the other leg.

A similar exercise is kneeling kickbacks. Kneel down, make sure your hands are shoulder-width apart. Bring your left knee to your chest, then stretch your left leg as far back as you can while maintaining a right angle between your thigh and calf. Hold in this position briefly, and then draw the knee back to your chest. If possible, do 15-20 cycles before switching to the other leg.

Another excellent addition to your routine is a series of exercises known as raising the hips with a straight leg. Starting in a lying position on your back, set your body into a bridge pose - your knees should be bent, feet flat on the floor and pelvis raised. With your left leg still bent at the knee, raise your right leg straight up. Keep your pelvis still and gluteal muscles taut throughout the exercise. Switch sides and aim to do 15 repetitions.

Tight on time for daily exercises? Change your lifestyle

For office workers, sports physiotherapists often suggest buying a fitness ball.

Consistency and regular training are pivotal. It's advisable to do exercises at home 2-3 times a week.

How diet impacts buttocks muscles

Besides exercises, keep an eye on your diet. Consuming too much sugar and heavily processed foods can lead to inadequate protein intake, resulting in muscle weakening. Incorporate sufficient amounts of vegetables, fruits, and whole-grain products into your diet.

Additionally, hydrating your body is critically important. It's estimated that each pound of our body weight requires approximately 0.002 gallons of water; however, this may vary based on individual factors. A healthy adult is generally recommended to consume between 0.4 to 0.5 gallons of water daily.

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