To a degree, this will be lack of muscle mass in your gluteus maximus - your arse muscle.
Just as when you build the biceps up, they grow and become pointier than they were, so too with your glutes.
Squats, lunges, deadlifts, box jumps, running up stairs, all these kinds of movements will act to build up your glute strength and size. And when your glutes push back they will reduce the spread effect.
As you say, it's very common in office workers, and common generally - when you sit all day, your front thigh (quads) becomes strong from moving your legs around, but your back thigh (hamstrings) and arse (glutes) become weak. Their weakness your lower back tries to make up for, which is why so many people have sore lower backs.
And no bums
Is there a cure to "office arse"? Say, if I did a LOT of unweighted squats / lunges, low-weight presses etc, can I target the fat in my rear? Or will this just target body fat in general?
HEAVY squats are going to be required here.
The short version of this is that I recommend as a workout,
Three days a week
Warmup, 5-10 minutes on treadmill/bike until sweat appears
Squats, 5x 5
Overhead press, 5x 5
Rows, 5x 5
Deadlift, 5x 5
Stretches
on the lifts, it's ascending from half top weight in the first set to top weight in the last; each rep done slowly and with good form; 1-2 minutes rest between sets. Begin with just the bar for weight.
Three days a week, alternating with above
20 minutes jog, or 30 minutes brisk walk or cycle
Do whole routine for 12 weeks, then have a week off for rest and assessment of results and any new goals.
...
Do the routine for 12 weeks, then have a week off with no workouts at all and reassess.
Yep, which comes from Reg Park and all the old-time, pre-roid lifters. It's simple and it works.the routine you suggested sounds very similar to Rippetoe...
So why did you stop? If a programme is still giving you results, keep going!I did that for quite a while, and I'm squatting close to 100kg nowadays thanks to that program...
pics or ban
Yep, which comes from Reg Park and all the old-time, pre-roid lifters. It's simple and it works.
So why did you stop? If a programme is still giving you results, keep going!
Anyway, how much can you deadlift? That hits your arse pretty hard. I mean, if the squats aren't giving you the results you want...
It can change shape over time, your bum. I used to have one that stuck out embarrassingly - well, some women liked it, but it embarrassed me. Came from all the running I did, I wasn't ever strong in legs. Beginning of the year, it was flat again. Now it's coming out a bit, but it takes a while.
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