Don't sit for too long, this position will sink! 2 ways to improve it → (with illustrations)

Every time I see someone's peach buttocks, I envy them very much, after all, many people have "flat buttocks" or "square buttocks". A key factor of unsightly buttocks is actually the depressions on both sides of the buttocks.

The depressions on both sides of the buttocks not only affect the body's aesthetic appearance, causing asymmetry or a sense of incompleteness in the body shape, but may also have a certain impact on the body's overall strength and function. A round, full and powerful gluteal muscle can not only improve the body's curves and enhance beauty, but also enhance core stability and reduce sports injuries.

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So, what exactly is hip dimpling? Why do some people have it and others don't?

Why does buttocks sag?

1. Muscle is not full

The dimensions of the gluteal muscles mainly come from the muscles of the buttocks. The main muscle groups of the buttocks include: gluteus maximus (located directly behind the buttocks, with the largest volume); gluteus medius (located on the upper outer side of the buttocks, smaller and thinner than the gluteus maximus); gluteus minimus (deep in the gluteus maximus and gluteus medius). If the gluteus medius and gluteus minimus are atrophied and not full, the buttocks will be sunken on both sides.

Image source: Created by the author

2. Sitting for a long time will cause gluteal muscle amnesia

Sitting for a long time will cause the gluteal muscles to be in a passively stretched state. Sitting for a long time will cause the gluteal muscles to lose their normal movement pattern, causing the gluteal muscles to lose memory when they should be used and cannot be activated or contracted. Over time, the gluteal muscles become weaker and weaker, shrinking and sunken.

How to save a square buttock or a flat buttock?

1. Change your sedentary lifestyle

It is recommended to shorten the sitting time, stand up and walk or do intermittent exercise every 40 minutes to activate the gluteal muscles and reduce "gluteal amnesia". For example, after working at a desk for 40 minutes, it is a good idea to go to the teahouse to get some water or climb the stairs.

2. Increase the hip extension angle to provide more working space for the gluteal muscles

The common sedentary lifestyle nowadays will result in limited hip extension angle. The gluteus maximus is the main hip extension muscle group, and limited hip extension will affect the efficiency of the gluteal muscles. This will result in "the gluteal muscles want to work, but there is no space to work." Stretching the hip joint and promoting hip extension angle is a way to get twice the result with half the effort.

Test method: Lie on your back on the bed, hold one knee close to your abdomen with one hand, and let the other leg hang naturally outside the bed (the foot does not touch the ground), and observe whether the thigh on this side is close to or lower than the extension line of the bed. If the thigh is higher than the extension line of the bed, it indicates insufficient hip extension.

Image source: Created by the author

How to promote hip extension: lean forward, tighten your abdomen and keep your pelvis stable. Keep your hip extended on the back thigh, and feel the stretch on the front thigh and groin. Hold for 30 seconds * 3 sets. (As shown in the following picture↓)

Image source: Author

3. Gluteal muscle training, full muscle dimension

① Elbow and knee support → elastic ring on knee → push one foot towards the ceiling, hold the end for 3 seconds → feel the gluteus maximus exert force, repeat 10 times/side * 3 sets (as shown below↓)

Note: Keep your breathing smooth and your abdomen tight

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② Elbow and knee support → elastic ring on knee → lift one leg to the side, try to make it parallel to the ground → feel the side muscles of the hip exert force → hold the end for 3 seconds; repeat 10 times/side * 3 sets (as shown below↓)

Note: Keep your breathing smooth and your abdomen tight

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③ Lateral hand and knee support → elastic ring on knee → hand and knee support until shoulder, hip and knee are in a straight line, and upper knee is supported toward the ceiling at the same time, keeping both feet in contact all the time → hold at the end for 3 seconds; repeat 10 times/side * 3 sets (as shown below↓)

Note: Keep your breathing smooth and your abdomen tight

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④ Lie on your side, keep your abdomen contracted → bend your lower leg slightly, and tap the ground with your toes on your upper leg 10 times/side * 3 sets (as shown below↓)

Image source: Author

⑤ Lie on your side, keep your abdomen contracted → bend your lower leg slightly, bend your upper leg at the hip 90 degrees, and then touch the ground with your toes 10 times/side * 3 sets (as shown below↓)

Image source: Author

To improve the depressions on both sides of the buttocks, the key is to strengthen the buttocks muscles. Stick to the above training for 6 weeks to help you restore your plump peach buttocks! These exercises can not only effectively fill the buttocks depressions and make the buttocks more round and full, but also enhance the strength and stability of the buttocks and improve the body posture.

Through continuous exercise, gradually restoring a firm and strong peach buttocks can not only make your appearance more confident and charming, but also enhance the overall strength and function of the body, achieving the dual goals of beauty and health.

Planning and production

Author: Zhao Qian, an expert in rehabilitation medicine and rehabilitation therapist

Reviewer: Ji Gang, deputy chief physician of orthopedics, the First Hospital of Hebei Medical University