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The Ugly Butt Squeeze

Want a nice shapely backside? Stop shifting your hips forward and squeezing your butt!


Besides having to incorporate specific glute focused training into your regimen, simply correcting your postural habits can do wonders for the booty! Plus, what's the point of doing all those donkeys kicks and deadlifts if you just end up hiding that glorious butt by jutting your hips forward and flattening it out??



You need to relax your cheeks!


Let's address WHY this is important. If you unconsciously walk around with contracted glutes and forward shifted hips all day everyday, here's a few things that might occur over time:

  1. Your low back aches

  2. You have sciatic or piriformis pain

  3. You have a tight pelvic floor - which can lead to leaking, amongst other things

  4. You end up constipated

  5. Your core doesn't fire properly

  6. You're unable to maintain proper form during exercises such as deadlifts and squats

  7. Your butt looks weird - like ALL THE TIME!

Enough reason to stop doing it? I thought so! Let's talk about how to fix it!

  1. Shift your hips back!

  2. Find those bony points on the front of the pelvis and make sure they're pointing forward

  3. Maintain equal weight in your feet by finding your "tripod". Think about pressure in the big toe, pinky toe, and heel.

  4. RELAX those glutes, reach back and give them a little jiggle. Stop the unconscious clenching!

  5. USE YOUR CORE to hold you up, NOT Your Hips!

Make note of how you're standing every day. Notice it in the grocery line up, while talking to a friend, while chopping vegetables, brushing your teeth, or washing the dishes. The more awareness you have the better! It will slowly improve over time and your back, hips, core, and pelvic floor will thank you!


Looking to build a Stronger Core? Join my simple 3 Days To A Stronger Core Challenge that starts Fri Nov 20! It's super simple and very effective! Sign up below and start by assessing your core today!


3 Days To A Stronger Core Challenge Sign Up


In Wellness + Strength, Krista



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