You’ve heard it before and we’ll say it again: sitting all day is harmful to your health. Research has proven that excessive sitting could lead to heart disease or type 2 diabetes. But sitting all day doesn’t just harm your organs; it also impacts your muscles and joints.

Sitting for long periods of time makes your hip flexors tight, causing the glutes (butt muscles) to lengthen. To help prevent this, health experts have developed simple exercise workouts you need to try today to get your hips and glutes back to the way they once were.

Let’s Do The Dead Bug

This exercise focuses on the transverse abdominis, working your core to help with pelvic and spinal alignment. This is one of the easiest workouts you can try, and all you have to do is lie on your back.

First, lie on your back with your arms at shoulder level raised to the ceiling. Then, lift your legs up to a tabletop position. Slowly extend your right leg out straight while dropping your left arm. Then, bring both your arm and leg back to the starting position and alternate to the right side of your body. Repeat the workout for 20 reps.

Planking Can Be Fun

Planking works your full body, especially focusing on your core muscles. This workout will greatly improve your pelvic orientation.

First, get on all fours with your toes on the ground shoulder-width apart. Then, place your forearms on the floor with your elbows directly below your shoulders. Keep your core and abs tight as you squeeze your thighs and butt. Hold for 30 seconds. It might be difficult at first, but you’ll soon master this workout and it’ll be fun.

Bend Over With Goblet Squats

When you sit for a long period of time, your hips get tight because they’re in a shortened position for multiple hours. Squats work the glutes, quads, hamstrings, and core muscles.

First, stand with your feet wider than hip-length apart. Hold a kettlebell (or dumbbell) in your hands at your chest. You can also do this workout without the weights, but the weights add more impact.

Then, bend your knees and hips to squat your butt lower to the ground, as though you’re going to sit in a chair. It’s important to squat as low as you can. Then, push through your heels to stand back up. Repeat for 15 reps.