Simple exercises to fight against “office chair buttocks” to sit for too long

Office employees have something new to worry, according to a warning that has become viral on social networks.

“Bureau Butt Butt” is trendy as a side effect of sitting for too many hours, leaving the appearance of a flattest behind.

Alissa Mosca, a fitness coach certified with Planet Fitness in New York, confirmed that “Butt Flesh Butt” refers to muscle loss due to stagnation sitting in a position and not activating the muscles of the posterior chain (along the back of the body).

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To fight this, Mosca said that she recommended the following simple exercises throughout the day to stimulate muscle activation in glutes, hamstrings and quads.

Here is his list, just below.

“Butt butt of office chair” can occur with an prolonged session and a lack of muscle movement, warn the experts. (istock)

• Air squats (using only body weight, squat then go back in a standing position)
• Bounges (advance forward or back until the knee is folded at an angle of 90 degrees with the right back)
• Good morning (fold forward at the hips with a straight back, then go back to the vertical position)
• Bulgarian divided squats (perform a slot forward while the rear foot is high on a bench or a platform behind you)

“These four exercises require no equipment and can even be done from the office chair,” she added.

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“It is important not only to focus on the strength training exercises that activate the glutes, which are seated all day, but also the surrounding muscles, which adds support to the whole posterior chain,” said Mosca.

It encourages office employees to integrate a certain type of movement each time they get up from their seat – ideally by choosing one of the four movements above and by performing 12 to 15 repetitions, two to three times.

“Once it becomes more a routine, try to set a timer to do it every 45 minutes at an hour,” suggested the coach.

A trainer recommends that office employees will come up every hour to stretch and work the muscles. (istock)

Incorporating these exercises into a gymnasium routine is also a great way to prevent muscle loss, according to Mosca.

This may include a circuit with Kettlebell swings, Smith machine squats (made on a machine with a fixed dumbbell), hip thrusts and a walk on a slope.

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Jonathan Puleio, certified professional ergonomist and global vice -president of Humanscale – a designer and manufacturer of ergonomic and company advice based in New York – has also spoken of “Butt Chair”.

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“Not only do muscle groups are attractive and weaken, but there is also an accumulation of adipose tissue, which has a very different coherence and density of those of the muscle,” he told Fox News Digital. “This is why … The shape of the fabric seems much flatte – and even flask, in certain scenarios.”

Office chairs with more favorable mechanisms or standing offices are excellent exchanges to promote better posture and better movement, advise experts. (istock)

Puleio has agreed that muscular atrophy can be supported by changes in movement and posture, but noted that chair design also plays a big role.

“Any chair design that can promote movement and regularly support postural changes throughout the day can certainly fight problems like this,” said the expert.

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According to Puleio, sit on a chair that supports movement, such as that with a self-adjusted tilt mechanism, can help prevent this condition.

“The tension tilted is based on the body weight of the user,” he said. “This removes the barriers to the movement that we generally see on the traditionally designed chairs.”

The simple fact of walking is an excellent exercise to strengthen the muscles during the working day, say the experts. (istock)

Puleio also recommends using seated workstations and performing certain tasks while standing, such as making a telephone call on your feet.

“Take micrisers, get away from your work, get a glass of water, take a look in the office, go out and take a quick walk-they are all excellent ways to fight this particular problem,” he said.

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The expert also urges employers to take the comfort of their employees seriously and take measures to ensure healthy ergonomics at work.

“Discomfort is the precursor of pain and injury,” he warned, noting that injuries can be “costly and debilitating.”