Avoid a flat butt

This is probably going to be one of my weirdest blog posts. It’s about butts. Bear with me 😂

Have you ever seen someone’s butt that was flat, as if they sat on it too long? Did you know that sitting for too long can actually flatten out your butt? Now don’t freak out. This won’t happen over night. But hours of sitting, day after day, can change the shape of your butt over time.

When you sit for long periods of time with poor posture (which 90% of people are guilty of), your hip flexors tighten up and cause reciprocal inhibition (preventing activation) of the glutes. This weakens the muscle and “flattens” it out.

Bad posture when sitting can also cause an anterior pelvic tilt. This means your pelvis rotates backward causing your butt to appear flatter.

If you have a desk job where you are forced to sit every day for hours on end, make sure to move often. Set an alarm on your phone to remind yourself to get up every hour. Walk around the office or go up and down the stairs for a little bit. Get those muscles moving. Also be cautious of your posture while sitting. Make sure your spine is aligned and you aren’t hunching.

You can easily keep that butt of yours from getting the dreaded flattened look!

At home arm workout

(Click the link to see video examples if viewing on FB)

My favorite upper body workout! These are a few things I do at home or in the gym! They require little to no gym equipment.

🔹Lateral Plank Walk

🔹Plank Rows

🔹Modified Pushups

🔹Plank Taps

These hot only workout your arms but your core as well. 💪🏻

Bosu Exercises

I love to use the bosu ball during workouts. It’s so versatile and it’s an inexpensive piece of workout equipment you can get for home!

These are two exercises I added into my workout routine for the next 6 weeks.

✴️ Pushups

✴️ Hop-outs

These are great for core or upper body workout days!

Walking for exercise

I’ve heard people complain about never having time for the gym. Or they don’t have the funds for a gym membership. I completely understand! I have been in the same position!

Transitioning from marketing to teaching I quit my job to take classes full time to get my teaching license. I canceled my gym membership to save money till I started working again. But I’m not one to sit around and not workout. I needed to do something. Every day I would take my dog out for a long walk. I hate running but walking I can do! My pup and I would walk for an hour a day. Some people laugh and say walking does nothing for you. But that’s actually incorrect.

In addition to a healthy diet, walking can do so much for you. Here are a few benefits:

✴️ Improves your mood

✴️ Improves circulation

✴️ Helps with weight loss (burns calories)

✴️ Can reduce arthritis pain

✴️ Manages high blood pressure

✴️ Improves balance and coordination

✴️ Reduces stress

✴️ Boosts your immune system

In addition to these, walking gives you time to think! If you’re someone who likes time to themselves every so often, walking is a great break away.

Have a young child? Put them in the stroller. Have older kids? Make them walk down to the park with you. Have them kick a ball or play a game while you walk around the park!

Even just 30 minutes a day can do you more good than nothing at all. Get your body moving! 🏃‍♀️

Defining your value by your size

“A clothing size should never define your worth or value.”

I remember when I went from a size 0 to a 2. I FREAKED out. Literally didn’t leave the house for a week because I was ashamed of myself. Again, another moment where I wish I could slap my former self. Why did I think it was so bad being a size 2? Or 4? Or 6? Or….so on. It’s all about how you FEEL. Clearly I wasn’t happy with myself but when you’re constantly negative and tearing yourself down, you’ll never really be happy with yourself. When you learn to accept your body and be appreciative of your body, that’s when you start to forget about the numbers.

A lot of my “size fears” had to do with who I was hanging out with. The girls I had become “friends” with at the time were very size focused. The tinier the better. Somehow I let their negative body image thinking clog my brain. It took me taking a big step back and reassessing the friends in my life to make me realize, this isn’t healthy, normal or fun. Not to mention I remember asking myself, if I really needed these girls in an important moment in my life, would they really be there for me? The answer was no. So instead of a body detox, I did a friend detox.

When I stopped focusing on the size of my clothes and started looking at what I was comfortable in and what made me look good, everything changed. When you look good, you feel good. Attempting to squeeze into size 0 jeans when I was a size 2 did NOT make me look good. It made me look ridiculous and in denial. You know when you see someone in too tight of clothes and wonder if they bought their clothes purposely too small or outgrew them? Yup I was one of those people you saw and questioned. 🤦🏼‍♀️

Finding clothes that are flattering to my body is key. If a size 6 dress fits me, who cares! As long as it makes me look fantastic! I don’t care what the number says anymore, as long as I’m comfortable and I feel good in it!

I’ve said it before, you’re only given one body in this life. Love it and be appreciative of it. It’s the only one you get!

Core Exercises

I love core workouts that aren’t just crunches! Push-up/plank exercises hit your arms/shoulders, core, stability, etc. These are two of my favorite plank exercise variations that I have worked into my shoulder and core days. They aren’t too difficult but they will definitely get your muscles burning! These two are perfect for the gym or at home if you’re lacking in equipment!

1️⃣ Shoulder taps

2️⃣ Plank up downs

I do 20 on each side (ex: 20 taps on left arm, 20 on right) x 4.

Lunge Variations

I love lunges! They are easy to do at the gym or at home if you’re limited on workout equipment. There are so many different lunge variations too! I rotate these 6 into my leg workouts at different times. There are more variations of lunges and even squat variations that you can mix in. But these are the 6 I’m featuring today. They’re easy and they get your butt, legs and abs working!

1️⃣ Side (lateral) lunges

2️⃣ Crossover lunges (there are so many names for this one)

3️⃣ Reverse lunges

4️⃣ Walking lunges

5️⃣ Tic tocs

6️⃣ Front lunges

Happy lunging! 😂💪🏻