I believe, and science proves me right, that human body thrives best when it moves. That’s why walking is soooo good for us. And sitting is soooo bad. But if you want to have a shapely butt, at any age, you need to do more than walking.
Few simple movements incorporated into your day can make a very big difference!
First thing upon waking up, before getting out of bed do several butt bridges. Lying flat on your back, bend your knees and place your feet flat on the bed. Lift your buttocks and torso up into a straight line with your thighs. Hold for 3 breaths and gently lower. Repeat 10 times. This will not only work your gluteous (butt) muscles, but will also get your energy moving and gently wake up your body. You’re already flat on your back, take advantage of it!
Up and on to breakfast! The kitchen is full of opportunities to practice squats. Reaching down into the fridge veggie drawer for fruit to put on your cereal? Don’t bend over. Bending stresses your lower back. Instead – bend your knees and squat. Make sure your knees don’t extend forward over your ankles. Push your butt backwards to keep balance and pulse up and down about 10 inches 4 or 5 times. You’ve just given your gluteals an amazing workout.
Once you get into the habit of squatting instead of bending – your butt muscles will start getting stronger every single day!
Another thing I do is use a stand-up desk. This keeps my body balancing, keeping the leg muscles working. To spice things up I do a few ‘curtsy lunges’ once in a while. Just like curtsying to the queen, step one leg back and curtsy as low as you can. Repeat with the other leg.
By the way, I don’t stand all day long. I have a back-up stool to lean or perch on when standing becomes too much.
Take stairs whenever you can instead of the elevator. They provide a workout that returns maximum value in minimum time, with low impact. Take the elevator down, because there is no health benefit in going down the stairs and your knees will take a pounding.
There you have it! There is nothing more powerful than small habits that yield big results!