Have you ever experienced numbness or discomfort in your backside after sitting for too long? You might be dealing with something cheekily nicknamed Dead Butt Syndrome (DBS). While the term sounds funny, it’s actually caused by gluteus medius tendinosis, a condition where the muscles in your buttocks become weak and stop working as they should. This can lead to tightness, numbness, and even pain in your lower back or hips. At The Good Space, we’re here to help with these 5 simple exercises to wake up your glutes and keep them strong:
1. Hip Hikes
Get ready to feel the burn! Hip hikes are an awesome way to strengthen your hips and glutes, improving balance and stability. Plus, they’re great for loosening up tightness around your hips, making you feel more mobile and less stiff.
2. Chair Squats
Who knew sitting could lead to stronger glutes? Chair squats help activate your glutes while being easy on your joints. They’re perfect for strengthening the lower body and improving posture—no fancy gym equipment required!
3. Hip Circles
Loosen up and activate your glutes with a little bit of circular movement. Hip circles are a great way to stretch and strengthen your hips, increasing flexibility and preventing stiffness from sitting all day.
4. Leg/Glute Tapping
A surprisingly simple but effective way to engage your glutes. It helps improve muscle awareness, which is key for activating your backside during other exercises and everyday movements.
5. Standing Kickbacks
Kick those glutes into gear! Standing kickbacks are a fantastic way to isolate and tone your backside. They also promote balance and stability, making them perfect for both strengthening and sculpting.
Why Bother with Glute Strength?
Your glutes are powerhouse muscles that help stabilize your pelvis, support your lower back, and power your movement. Keeping them strong can reduce your risk of injury, improve posture, and even relieve chronic pain. Our classes will keep your fanny feeling amazing!
So, if your backside has been feeling a little off, it’s time to show it some love. Add these exercises to your routine, and you’ll be well on your way to a happy, healthy, and fit fanny!
Located in Houston, Texas, we invite you to The Good Space studio. Here you’ll find highly trained instructors as well as the best Pilates equipment available—all in a private studio environment. We offer private and semi-private sessions, small group classes limited to 7 students, and a wide variety of classical and contemporary classes. When we stand in alignment both inside and outside our bodies, our mood and breathing changes. Our posture improves and corrects through daily practice. We are energized and empowered. We experience Pilates as an effervescent joyfulness that changes how we show up for our life, our faith, our families, and ourselves. As we focus inward, we change the outward - our appearance and attitude impact our world.
Have questions or want to learn more? Feel free to “contact us”. Ready to bring your mind and body into alignment? Try our intro offer here.
