Sitting all day, we’ve learned, is not just bad for our bodies; it’s also bad for our butts. People who sit for more than nine or 10 hours each day—a group that includes many of us—often have lazy butt muscles due to a lack of inactivity. And while this might cause panic for obvious reasons (you know, “secretary butt”), the problems extend beyond the physical.

According to studies, inactive butt muscles can contribute to a ton of issues. It can throw off your balance, affect posture, and lead to back and knee pains or injuries. In other words: what’s bad for your butt is also bad for your whole body. Luckily, you don’t have to take this information sitting down. There is a way to make the situation better, and it begins with strengthening your glutes.

THE 30-DAY CHALLENGE


To help you get a head start and kick your butt into shape, try our 30-day workout challenge. Inspired by “the Glute Guy” Bret ContrerasJane Fonda Experiment, the workout incorporates floor exercises that target all the muscles of the hips and butt. After 30 days, you’re promised stronger glutes—and, of course, improved physical assets.
To that end, we asked one of the girls on the BeautyMNL team to join in on the challenge. She’s currently undergoing the program and will show us her progress once the month is over. So if you’re as excited as we are to see the results, continue to watch this space—or better yet, share your journey with us! Curious to try it yourself? The exact details of the workout, below.

THE WORKOUT

Perform one set of each of the following exercises 5 times per week. You won’t need any equipment, though we upped intensity by using the Active Resistance Glute Bands. (If you’re looking for quick results, you might want to consider these, too).

SIDE LYING CLAM

Loop resistance band around both your legs, just above your knees. Lie on your side with legs stacked and knees bent at a 45-degree angle. Keep your feet together as you raise your upper knee as high as you can. Pause at the top for a few seconds before returning the top knee to the starting position. Repeat for 30 reps on each side.

SINGLE LEG HIP ABDUCTION

Loop resistance band around both your thighs, just above your knees. Lie on your side with your feet stacked on top of each other. Supporting your head with your hand, engage your core and lift your top leg as high as you can. Pause at the top for a few seconds before returning the top foot to the starting position. Repeat for 30 reps on each side.

SINGLE LEG GLUTE BRIDGE

Loop resistance band around both your thighs. Lie face-up on the floor with your arms out to the side and knees bent. Extending your right leg out at a 45-degree angle and keeping the other bent, lift your hips towards the ceiling. Pause at the top for a few seconds before lowering back down to the floor. Repeat for 30 reps on each side.

QUADRUPED LEG EXTENSION

Start on all fours and loop resistance band around both your ankles. Keeping your resting knee bent at a ninety-degree angle, alternately lift one foot out and up towards the ceiling. Pause at the top for a few seconds before returning your knee back to the floor. Repeat for 30 reps on each side.

SIDE LYING CLAM RAISE

Loop resistance band around both your legs, just above your knees. Lie on your side with legs stacked and knees bent at a 45-degree angle. Plant your forearm on the floor for support. Lift hips off the floor. As you come up, raise your upper knee as high as you can. Return the top knee to the starting position. Do 20 reps on each side.

QUADRUPED LEG SWING

Start on all fours and loop resistance band around both your ankles. Keeping your resting knee firmly planted on the floor, alternately extend one leg out behind you. Swing the extended leg to the right side of your body and then to the left for one rep. Do 25 reps on each side.

FIRE HYDRANT

Start on all fours and loop resistance band around both your thighs, just above your knees. Keeping your resting knee firmly planted on the floor, alternately lift one knee out to the side. Pause for a few seconds before returning your knee back to the floor. Do 25 reps on each side.

The Active Resistance Glute Bands (Goal Getter Collection) is on sale at P630 for a limited time only on BeautyMNL. Shop it right here!

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