I’m sitting down to write this after a long day at the office. When I add it up, I have spent over 8 hours sitting on my ass today. With this in mind it is of no surprise that my glutes are well and truly de-activated for a large portion of the day. This is the case for the majority of the population that work in an office environment. Unfortunately these working conditions have caused a “Dead Ass Syndrome” epidemic. “Dead arse” or “Dead Ass Syndrome” is when the glute muscles decide to switch off as they are not being utilised. When the glute muscles are not firing, a variety of issues can develop. Without a strong butt, the lower back muscles become over worked, as well as the hip muscles and leg muscles (especially the hamstrings).
For a long time I accepted that I was born with a floppy arse and in my mind I considered that to be just the way it was going to be. I honestly didn’t give my ass much thought until I started having serious back, hip and hamstring pain. After doing much research and attending physio appointments I was diagnosed with a dead arse.  Initially I went into mourning, wishing there was something I could have done in order to have prevented the premature death of my ass muscles. Fortunately I was given a variety of exercises to bring my butt back to life. After quite some time my glutes decided to switch on but these are muscles that must be worked on a daily basis, especially if you are a desk jockey like myself. I still have a long way to go to get a solid arse but these exercises are definitely helping me defeat “Dead Ass Syndrome”. The more I work my glutes, the less issues I have regarding hip, back and hamstring pain.
Give these exercises a try and get those glutes livened up and activated. You can do these exercises in the gym or you can use them to build your booty from home:).
1. Donkey Kicks
The donkey kick works your lower back, core, legs and most importantly your ass. With every lift you are toning all 3 bottom muscles which makes this exercise extremely complimentary to the derriere. The butt consists of three gluteal muscles: the gluteus maximus, gluteus medius and gluteus minimus.
How to kick like a donkey:
1. Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips as above. Make sure to maintain a straight back, making sure not to arch the spine.
2. Bracing your abs and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Ensure the movement is slow and controlled.
3. Lower down to the starting point and repeat with the other leg.
2. Donkey Kicks Variation
This a slight variation on the first exercise which again works all the muscles of the ass.
1. Adopt the same starting position as exercise number 1.
2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled.
3. Return to start position to complete one rep.
3. Squats
Squats are amazing for toning the ass and you can do them anywhere.
How to do a squat:
Stand with your head facing forward and your chest held up and out.Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
- Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. (I hold a dumbbell so I can get the weight back on my heels without falling over)
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
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4.Flutter Kicks
Flutter kicks can be one of the very best ass exercises that sculpt a toned butt quickly.
How to do a Flutter Kick:
1. Lie face down on your yoga mat, resting your head in your hands.
2. Keeping the rest of your body still, squeeze your ass and lift one leg up without involving the other. Stay in that position for a while and bring your leg back down to the mat.
3. Repeat the same with the other leg.
5.Wall Kicks
This exercise can be performed using a chair or a wall. Jen Selter swears by this exercise to tone the butt. If you don’t know who Jen Selter is, I will just say that she has the most famous arse on the internet.
How to do Wall Kicks:
1. Grab a wall or a chair lean against it as above. If using a chair, make sure to use a tall one.
2. Leaning forward with hands against the wall and lift your left leg directly behind you, keeping your knee straight but not locked. Squeeze your glutes and make sure to square your hips ; don’t open your hip out to the side when you kick behind. Raise your leg as high as you can and then lower your leg with control
3. Return to starting position
Conclusion
Give a few of these exercises a go and see how you can bring your ass to life. Say sayonara to the soft butt of the past and welcome the hard ass of the future. All joking aside, these exercises will help to decrease lower back tension, hip tightness and hamstring pain so give them a try. Be more conscious of your ass muscles throughout the day. Even tensing the muscles of the glutes for short periods will prevent the muscles from going dead.
As a wise man named Ice Cube once said, “You can do it, put your ass into it”. đ
Happy, determined, positive and focused healing to you all.
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