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!
As we get older, a common myth people still believe is that they gain weight because of age. Your age doesn’t cause you to gain weight.
As you age, your body’s production of hormones that help maintain muscle mass decreases. As you lose muscle, more of your weight can be attributed to fat. In addition, as we age we often become less active. Many people still continue to eat the same portions and foods they are back when they were more active and able to burn it off quicker. Additionally, as we age we think we need less sleep or busy ourselves so much that stress causes a lack of sleep. These are factors that cause you to gain weight as you get older. But there are things you can do to work with your body and fight off the excess weight gain!
Exercise: Exercise with weights at least twice a week at a minimum. Lifting weight builds muscle strength. You don’t have to lift heavy weights! Start light/moderate and build your way up in weight and intensity. No gym membership? There’s plenty of at home workouts you can do. If you have a desk job, make sure to get up and move every so often. Do a lap around the office every hour and take the stairs when you can.
Diet: Watch your food intake and be cautious of portion sizes. Figure out how many calories you should consume in a day for your age and size. Eat lots of veggies and lean protein!
Sleep: Get plenty of sleep. Lack of sleep causes a lack of endurance. So you’re less likely to want to workout or get up and move as much. Ultimately encouraging a sedentary lifestyle which brings on weight gain.
Don’t let aging be your excuse for weight gain! Stay active, eat a healthy diet and get a good amount of sleep each night!
Leg day! My favorite day! I’ve changed up my leg workouts again. I’ve said it before, I always change my workouts every 6 weeks. This keeps my body from getting “used” to a workout and it keeps me from feeling like I’m on repeat. These exercises aren’t too difficult and you can do them at home or in the gym. The first two actually workout your upper body and lower body together!
✴️ Side squats with medicine ball
✴️ Sumo squats with kettle bell raise
✴️ Squat turns
I try to do each one 10-12 times. Depending on the medicine ball I use for side squats, sometimes I can only manage 8-10 with the extra weight.