In todays society we spend more time sitting on our bums than we do using them in functional ways. As a result – flat bums are running rampant. I get asked all the time “How do I work on building muscles in my bum?”
Most people are asking for vanity reasons but I’m happy to go along with it because the same exercises that are going to give them the bum they’re after are also going to improve their functional strength and reduce the likelihood of them developing knee and back pain.
You can do a lot of isolated gluteal exercises but my favourite is definitely the classic – the squat. Lunges come in at a close second. Make sure you have a good trainer who can take you through the technique properly, especially before you start loading the movement. Squats done poorly will cause you to get tightness in your lower back and load up your knees. A big percentage of the population need to work on hip and ankle mobility before they start squatting. See our previous blog from Simon on “Ankle mobility” (HERE) for more info on that. It’s far better to take the time to do it right from the beginning than correct bad patterns down the track after pain or injury.
One thing to point out is that as women age hormonal changes can take place which can cause less fat to be stored in the buttocks. This makes maintaining that “plump rump” appearance a litter harder, but not impossible. The key is to develop a good exercise routine with resistance based exercises early on to develop and maintain that gluteal bulk as we age. At the end of the day, age is just a number.
The other thing that is important to address is one of my pet peeves – the “postural booty”. This is when women walk, exercise and regularly pose for photos with a hyperextended lumbar spine (arching your back as much as you can). This creates the impression there is more gluteal bulk than there actually is and can actually be the result of a lot of hip flexor tightness and lower back tightness. Moral of the story, do the work and develop an authentic booty.
Together we can tackle the Flat Bum epidemic.
If you want to work on your rear end, whether for looks or functionality, then our physio's are here to help! Book in online here to see someone today, or call us on (08) 9448 2994.