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A ‘Flat ass‘ is the new ‘fat ass’! Yes, all across social media male and females alike are flaunting their lower bodies to gain more attention and change how we see our bottoms. Cue in Sir Mix-A-Lot song. A flat, atrophied butt doesn’t just look bad in jeans or swimsuits—it’s also contributing factor to tight hips and a variety of back problems. And if hasn’t already just wait, it soon will be. That’s because a flat butt is a symptom of tight hips and hamstrings, the result of poor glute activation. In an ideal world, they all work together to stabilize the pelvis and produce many years of fluid movement. But how do you change this? and are some effective exercises for glutes?
The best buns of steel workout is the routine of daily life: walking, squatting, and moving the way man did before we morphed into digitally obsessed cubicle-dwellers who sit most of the day. We have become used to a sedentary life by just sitting at our desks hunched over a keyboard, sitting on the couch as we stream movies on Netflix or Hulu. We take elevators and drive short distances in our cars instead of walking or taking the stairs. We we are actually doing is deactivating our glutes by just sitting.
Walk more. Squeeze your glutes one at a time throughout the day and incorporate these beginner exercises for glutes in your lower body workout to rid yourself of flat-ass syndrome.
Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training.
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