Sitting down all day can cause 'sloppy bottom'

A personal trainer has said that sitting down for long periods can cause your bum muscles to stop working effectively – which she says can cause serious health implications.

Belinda Norton, from the Gold Coast, says that ‘sloppy bottom’ happens when you’re sitting down all day because your glute muscles aren’t activating.

She says this can also have an effect on your overall posture, weight and health.

Even if you’re active, go to the gym and walk as part of your commute – Belinda says that isn’t enough to offset the damaging effects of sitting down for hours at a time.

She added that sitting reduces the activity of the nerves that ‘are involved in stimulating and contracting the muscles.

‘This is very significant and detrimental to the healthy functioning of the glutes.

‘Health practitioners are finding a marked correlation between the lack of strength in this glute area and chronic pain in the lower back, hips, knees or ankles.’

So what does Belinda suggest to deal with this problem? For the many people with office jobs, the reality is that sitting at your desk for large portions of the day is unavoidable.

She says that when you do make it to the gym, it’s important to focus on your butt.

‘You want to incorporate specific strength training exercises that isolate and target your glutes,’ she explains.

‘There are many simple exercises that will create strong glutes without requiring you to spend hours at the gym.

‘Exercises like the clamshell, the glute bridge, deadlifts, deep squats, lunges and step-ups will help activate those glutes.

‘It’s always best though to see your local chiropractor or health practitioner as they can assess you properly and provide you with the necessary exercises.’

You might not think it, but your bum muscles are integral to the strength and stability of your entire body.

‘Weak glutes can’t stabilise your pelvis, which causes it to tilt forward. This puts pressure on your lower spine,’ explains Belinda.

‘As a result, the lower back can be injured if it is forced to do the hip-extending job of the glutes.

‘The ankles can be strained if misused due to improper alignment caused by inactive glutes.’

So weak bum muscles, or a ‘sloppy bottom’, can open up a whole world of potential niggles and injuries. Luckily, if you follow Belinda’s advice, there are plenty of ways you can work to improve and strengthen your glutes.

Just try not to get stuck sitting down for the entire day – get up and move when you can. Your butt will thank you.

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