WHY a DORMANT BUTT SYNDROME IS A TREATABLE CONDITION
The major predisposing factor (besides genetics) for “flat butt” syndrome is the SEDENTARY LIFESTYLE. The way to overcome it is by becoming more active on a daily basis or by implementing a regular routine with the butt targeted exercises (at least 5 times per week for 20 min).
Daily activity level and targeted butt exercises provide the greatest leverage for dealing with the flat butt syndrome.
Shape of our glutes is determined by genetics, but even more so it is caused by our daily activity levels vs. sedentary lifestyle, lack of exercise, nutrition, posture, and aging.
There are 5 major shapes of the gluteal area.
GENES determine the shape of the gluteal area. SEDENTARY LIFESTYLE has among the lifestyle choices the biggest impact on gluteal atrophy.
Genes determine the shape of our buttocks by genetically decoding the pelvic bones size and shape, the fat distribution, and the muscles attachment position. Wider pelvis means a larger rear end while a tall pelvis appears squarish and longer in contrast. This, beside the subcutaneous fat distribution, are the two factors we cannot influence.
The third factor which is not entirely under our control is the aging process. It impacts the shape in three ways: by causing the changes in regional distribution and storage pattern of fat, skin and subcutaneous tissue texture and composition as well as the muscle atrophy. The aging process shifts the fat storage from the gluteal to the abdominal region. The decrease in estrogen levels in menopausal women is associated with the loss of subcutaneous fat and an increase in abdominal fat.
Aging is associated with progressive changes in total and regional fat distribution with a preferential increase in abdominal fat, in particular visceral fat, combined with a decrease in lower body subcutaneous fat.
But there is the good news. The factors we can influence are plenty and of big importance. First, we can impact the size of the gluteal muscles and the amount of the fat tissue. While you can shape muscles through exercise, you cannot shape - target fat loss. Again, fat storage distribution is primarily influenced by genetics, but one can influence the amount fat by being lean. Low body mass index is not beneficial since it predisposes the low muscle mass as well as too low-fat stores.
Sedentary life is among the major influencing the factors to cause the “gluteal amnesia” syndrome characterized by tightening the hip flexors while lengthening and weakening of the gluteal muscles. Dormant butt syndrome causes an imbalance which eventually leads to hip, knee, and lower back pain and could lead to hamstring and knee injuries that may require surgery. People who are active are less likely to develop flat, weak butt muscles than people who are sedentary. Even a regular exercise routine, with exception of exercises that target the glutes, cannot compensate for longer periods of sitting in front of the computer, while commuting and others.
On average, Amerians sit for 11 hours per day. (Adedoyin, Rufus. (2017). ARISE AND WALK- A Theology of Exercise for Healthy Living)
In addition to inactivity and repetitive physical exercise, certain sleep positions – fetal position and posture may contribute to the syndrome. If you are slouching and not standing up straight, your lower back muscles are not being activated, which can also lead to a flat bottom.
Treatment is multi-level:
- take breaks from sitting and walk around as much as possible
- doing exercises targeted at strengthening/activating the gluteal muscles
- STRETCHING the hip flexors and rotators muscles and
- FOAM ROLLING the gluteal muscles
The exercise routine should be aimed at 20-30 minutes 5 times per week. Best targeted exercises are SQUAT,FORWARD LUNGE, SIDE LEG LIFT, GLUTE BRIDGE, BACK KICK or ONE-SIDED DEADLIFTs etc.
Jennifer L Kuk 1, Travis J Saunders, Lance E Davidson, Robert Ross. Age-related changes in total and regional fat distribution. Ageing Res Rev. 2009 Oct;8(4):339-48. doi: 10.1016/j.arr.2009.06.001. Epub 2009 Jul 1.
Kristen Schuyten, D.P.T., a physical therapy clinical specialist at Michigan Medicine, https://healthblog.uofmhealth.org/wellness-prevention/are-you-at-risk-for-dead-butt-syndrome
https://www.healthline.com/nutrition/targeted-weight-loss
Chris Kolba, PT, PhD, MHS, a physical therapist at the Ohio State University Wexner Medical Center, https://www.pharmacytimes.com/view/3-facts-about-dormant-butt-syndrome
http://www.fitbodyhq.com/workouts/the-ultimate-butt-workout/