20 Aug Sagging Behind
I received an email the other day that posed this question “What should I do to keep my butt from sliding down my leg.” Sounds funny, however, this is not the first time I’ve been asked this question. Women are on a mad search for how to defy gravity.
I am not kidding you when I tell you that the fountain of youth can be found in movement. Exercise can reverse the aging process. Keeping your muscles strong will keep them from sliding down your body. Anyone at any age can reverse the sag and slide and create a toned, firm body.
Have you heard of “Flat Butt Syndrome”. This is a condition that occurs in women as they age. Their behind disappears and they are left with a flat butt. The cause of this condition: SITTING. For most people, aging equals diminished level of activity (usually beginning around age 40), and more sitting.
So what is the best way to keep your butt from sliding down your leg? There are a few simple things you can do right in your home that will only take minutes a day.
The Squat: This can be done free standing or using a chair. For the chair version. Sit in a chair with your feet shoulder width apart. Stand up from the chair and sit back down. Repeat 10-20 times.
Free standing version: Stand with your feet shoulder width apart. Squat down as if you were going to sit in a chair. You can safely squat until your knees bend to 90 degrees. Keep your heels down and push your body weight through your heels. Keep your knees over your ankles, not allowing them to move forward over your toes.
The Reaching Lunge: Begin without using dumbbells, as you become stronger, you can add the dumbbells for more resistance. Take a step forward with your right leg. Keep a small bend in the right knee. Keeping your abs in tight, reach forward with your arms. Beginners reach to the knee, intermediate reach to the mid-shin, advanced reach to the foot. Alternate legs. Be sure to keep your back straight and your abs in. Try to work up to 20 repetitions (10 each side).
If you started doing just these two movements 3-4x/week, you will begin to notice a difference in the way your legs and buttocks feel, an improvement in your balance and overall strength. Remember before beginning any exercise program, you should always consult your physician.
Choose to move and your body will reward you!