Hours behind a desk, behind the wheel during that tedious commute, or in front of the tube for NFL Sunday are among the biggest contributors of what the medical community calls gluteal amnesia. Or what fitness gurus refer to as "dead-butt syndrome."
But there's a way to get that derriere springing back to life, even if you're blocks away from the local gym or simply don't have time for a full-body workout. It's called a resistance band, a no-nonsense, unbelievably simple piece of exercise equipment that's easily portable and a cinch to store. Think of it as a giant rubber band for your legs and lower body.
According to Pop Sugar, The resistance band is true to its name since the elasticity of the item is what drives the legwork. And using it regularly is a convenient way to counteract the havoc wreaked on your glutes by lengthy periods of sedentary behavior.
It turns out that while your legs benefit from the routine, so does the gluteus medius, one of the strongest muscles in the butt area. The muscle acts as a pelvic stabilizer and when not exercised regularly, fails to flex properly to compensate for balance when you're walking or running. That imbalance causes you to compensate by using other muscles in your knees, hips and lower back, causing stress in those areas and that jarring pain.
Fortunately, the exercises aren't so demanding. Simply lay the band on the floor with your feet on the lower half of the loop and have a go. You can try toe-ups which involve raising your right knee with the upper half of the loop on your foot. The higher you raise it, the greater the resistance and the better it is for your glutes. Alternate with your left foot and repeat. Toe-outs are similar, except it involves having the band around your ankles as you move your right foot to the right. Then take a shot at lateral walks, similar to toe-outs, except it's a matter of walking sideways. Once you've mastered those, considering improvising or creating other exercises.
There are nearly a dozen makers of resistance bands available to order via Amazon, including companies like Tribe, Peach, and Nylea. Prices range from $4 to $21.