Understanding Why Your Butt Flattens and How to Build Apple Hips.

Understanding the Reasons and Prevention Methods for a Flattening Butt

People who spend long hours sitting in their daily lives often start to worry about their buttocks flattening. What could be the cause of this concern? Does sitting for long periods flatten the buttocks? In reality, it's not the buttocks themselves that flatten, but rather a loss of elasticity in the muscles, causing them to sag.

 

Loss of Elasticity in Butt Muscles

When sitting for extended periods, the muscles of the buttocks gradually lose elasticity and weaken. This results in decreased blood circulation and deterioration of the leg muscles. In particular, when the gluteus maximus and gluteus medius muscles weaken, the buttocks sag. The gluteus maximus is the largest muscle in the buttocks, and the gluteus medius is responsible for contacting the ground when sitting. The weakening of these muscles can lead to poor posture, which can have negative effects on health. Reduced balance, pelvic misalignment, worsening of lumbar disc problems, and various joint and muscle pains can occur.

 

Buttock sagging is not just a cosmetic issue but can also affect health. People who lead a sedentary lifestyle, especially, should consistently practice exercises to strengthen their buttock muscles to maintain healthy buttocks.

 

Methods to Strengthen Butt Muscles

To prevent buttock sagging, it's important to frequently use and strengthen the buttock muscles. Here are some methods to try

• Frequent Use of Stairs: Climbing stairs is a good exercise that stimulates the buttock muscles. Instead of taking the elevator, use the stairs, and it's better to use inclines rather than flat surfaces. When climbing stairs, pushing off with the entire sole of the foot while feeling a sliding sensation is effective. However, caution is needed when descending as it can strain the joints.
• Walking Exercise: Walking is effective in building buttock muscles. Walk with your back and shoulders straight and engage your lower abdomen, while exerting force on your buttocks to walk upright. Consistent walking with proper posture will strengthen the buttock muscles.
• Squats and Planks: Squats and planks are effective exercises for strengthening the lower body muscles. Squats involve slowly sitting down and standing up with your feet shoulder-width apart, ensuring that the buttocks go down to knee height. Consistent practice of this exercise effectively strengthens the lower body muscles. Planks involve lying face down with your arms bent, supporting your body with your forearms on the ground. With consistent practice, this can also strengthen the buttock muscles.

 

Congenital Reasons for Buttock Sagging

Some people may experience congenital buttock sagging. This can be due to factors such as the iliopsoas muscle being too strong or the fetal position affecting posture during pregnancy. Additionally, buttock sagging may occur after surgery in the surrounding area if rehabilitation exercises are neglected.

 

Buttock sagging is not just a cosmetic issue but can also affect health. People who lead a sedentary lifestyle, especially, should consistently practice exercises to strengthen their buttock muscles to maintain healthy buttocks.