Bridge Exercise or back bend
Lie on your back, with your eyes up at the ceiling. Keep your arms at your sides. Lift your hips towards the ceiling while pulling your belly button toward your spine to engage the transverse muscles. Keep your knees and thighs parallel and hold the pose for 5 full breaths. Release back to the start position. Perform 3 to 5 reps of 10 lifts for best results.
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Squats
Stand with your feet slightly wider than your hips. Point your toes slightly outward – about 5 to 20 degrees. Look straight ahead while focusing on a figure or the wall in front of you. Concentrate on this focal point the entire time you squat, ensuring not to look down at the floor or up at the ceiling. With your weight on your heels and the balls of your feet, take a deep breath and push your hip and butt back, keeping your back straight and your chest and shoulders up. Squat down until your hips and knees are parallel. Return to standing position. Do 3 sets of 10 to 15 movements.
Standing on one leg
Believe it or not, standing on one leg – practicing keeping your balance — is a great way to fire up the gluteal muscles. Perform on each side for one minute.
What else helps combat dead butt syndrome?
- Keep moving at work and take standing breaks.
- Massage that targets the gluteal muscles can also alleviate spasms and decrease severe pain.
- Take Ibuprofen for persistent pain, throughout the day, for a short period as suggested by a doctor.
- Acupuncture at least twice a week for three weeks may also combat pain.