Did you know that prolonged sitting at work is associated with low mineral density in the hips and an increased risk of hip fracture due to osteoporosis?
This post will help you understand does sitting make hips wider and bigger. Or is it a myth?
Yes, sitting can make your hips wider. If you sit for long hours, your butt and thighs can become very wide and bloated. It’s something that many people don’t realize until it’s too late. You can avoid this by standing up every hour or so. It’s also important to sit with your back straight and your legs slightly apart. This will help to keep your butt from getting more expansive.
What does the Research Say about “does sitting make hips wider?”
A study from National Center for Biotechnology Information proposed that reduced pressure on the postural muscles of the human body adds to the safety and comfort while sitting.
Hip posture and chair height are two factors that can determine the biomechanical loads on your muscles responsible for a good sitting posture.
Another research suggests that instead of sitting, standing during work hours reduced waist circumference. It also increased fat-free mass and resulted in small improvements in muscle mass.
So we can infer that sitting does have an impact on fat accumulation in the lower parts of your body.
It’s a known fact that a sedentary lifestyle can have a bad impact on our overall health. It is recommended that you stand at least once every 30 minutes.
People who sit in an uncomfortable position—such as slouching or leaning back—have a higher risk of hip and back pain. The researchers concluded that it is important to keep your body in a neutral position when sitting.
How does Sitting Affect the Hip Shape and Gluteal Muscles?
The glutes are a group of three muscles that make up the buttocks. They are very important for sitting upright, standing up, walking, and running. If you sit too much, your hips will change shape, and your glute muscles will lose strength.
Sitting all day long can cause several problems. For example, the most common is lower back pain.
Sitting all day long can also lead to problems with the pelvis. This is because, when you are sitting, your hip muscles are in a shortened position. This causes them to get tight. The tightness in the hip muscles leads to problems with the sacroiliac joints. And it may affect the way your hips work and the way your spine functions.
Can Stretching Help the Glutes and Hips from Getting Wider?
Stretching is a great way to release tension. If you feel tight in your lower back or your buttocks, try doing some stretches, like bending over and holding yourself up with your hands on the floor. This will help loosen the muscles in your back and butt.
You may not know this, but the glutes are one of the strongest muscle groups in your body. They’re so strong that they’re often overlooked because they’re so deep.
And yet, when you do things like a squat, deadlift, or run, your glutes get a lot of work. That’s because they stabilize your hips and keep them from sagging.
What is Dead Butt Syndrome or Gluteal Amnesia?
Dead butt syndrome (DBS) is a condition as being caused by chronic tightness in the gluteal muscles that can cause the buttocks to become stiff and painful.
It is estimated that 50% of people have some degree of tightness in their glutes at some point in their lives. There are several causes of DBS, including:
- Poor sitting posture
- Lifting heavy weights
Exercises for Reshaping Hips and Gluteal Strength
Whether you have hip pain, are looking to improve athletic performance, or just want to enjoy feeling strong and sexy, it pays to focus on strengthening your hips and glutes.
We’ll share a few exercises that can help you build and maintain the strength you need to make these areas strong and tight, plus more. But before we go into specifics about gluteal exercises, it’s important to understand what muscles make up the core.
A core is defined by your hips and pelvis, which include the muscles that attach the spine to the leg bones. This includes your quadriceps and hamstrings, as well as the hip flexors, adductors, and abductors.
Lower Body Exercises when Sitting Make Your Hips Wider
Squats with bands (a resistance exercise)
You may be surprised to find out that squats can be a very powerful exercise. Not only do they strengthen your legs, but they also strengthen your core and glutes. And the more you practice, the more you will develop this strength.
To begin with, you need to decide which exercises you will practice. You can start with a single leg squat, and later on, you will also be able to add bands.
Yoga ball situps and stretches
The yoga ball is a great way to stretch, strengthen and improve glute and core strength.
It’s the perfect thing to do when you need to relax your body after a hard workout or an intense day of work.
This is a perfect core exercise that will test your balance and stability. You’ll feel your hips and lower back muscles engage for balance and flexibility.
Lie down, bend your knees, and keep your feet and shoulders firmly planted on the ground.
It’s time to push up, tighten your bum and your core, and then hold for three to five seconds, with the emphasis on squeezing your bum and core at the top.
When you do this exercise, keep your arms straight and make sure to lift your body straight up. Repeat it a few times.
Leg up and down
A simple way to stretch a tight hip is to stand straight and do a leg raise 5 to 10 times. Then switch the leg and repeat.
Pigeon Pose (Kapotasana)
Begin in a high plank position on the floor. Slide your right foot to the inside of your left foot, while your left leg stays planted on the ground.
You should feel this stretching your hip flexor/groin area. Crawling your fingers out to stretch your back is a great stretch. Flip it over and do the same on the other side.
Why it is Important to Take Breaks from Sitting?
The average person sits for at least 9 hours a day. Many people spend even more than this. This puts an enormous amount of pressure on the body which leads to severe back pain and other health issues like:
- Weight gain
- Decreased energy level
- Decreased muscle mass
- Increased cholesterol levels
- Increased blood pressure
- Chronic diseases like diabetes and heart disease
The fact is people who sit for a long time end up with bigger, bulging muscles, especially in their buttocks and legs. These muscles act like hammers and break down bone density.
This leads to arthritis, hip fractures, and knee replacements. People who sit for long periods also get weaker bones. As you sit, your skeleton is slowly being crushed under the weight of your body. So it is better to take breaks from sitting ideally every 30 minutes or after an hour. Try following these tips:
- Jogg while standing in front of your office computer for 5 to 10 minutes
- Walk around when talking over the phone
- Stand as you work on your laptop
- Take the stairs instead of the elevator
- Do a wall sit once or twice a day
Importance of an Ergonomic Chair for Hips and Glutes
Ergonomic chairs are the ones with adjustable seat height, depth, and tilt. They have got good lumbar support and a padded seat for resting hips. Additionally, a footrest, headrest, and armrest make it ideal for a computer or office chair.
An adjustable chair is one of the greatest investments you can make for your back and hip health. Why? Because when sitting in it, you will get the following benefits:
By sitting on an ergonomic chair, you improve your posture by increasing your range of motion and strengthening your core. Also, you can manage your hip pain due to sitting and avoid discomfort.
Sitting for long periods can lead to low blood flow in your legs and lower body. Sitting on an ergonomic chair can help increase blood flow to these areas, which reduces the likelihood of circulatory disorders, such as varicose veins.
When sitting on an ergonomic chair, you’ll feel less strain on your back. This is because the seat is adjusted in such a way that it conforms to your body. You won’t have to be straining yourself to sit upright.
Ease of movement
An ergonomic chair improves your posture and range of motion. This can help prevent injuries to your back, hips, and legs. It will also make it easier for you to maneuver around your workspace.
Does sitting make hips wider and bigger? The answer to this question is Yes. But it depends on how long you’re sitting, your posture, and your level of physical activity every day.
When you sit down, your hips are at a greater angle than when you stand up or walk. When you sit for an extended time, you can increase the width of your hips.
Certain exercises and stretches alongside regular breaks from sitting can help you in maintaining the shape of your buttocks. These exercises also help in strengthening the gluteal muscles which in turn improves movement.
2. Do squeezing my bum make it bigger?
No, squeezing can help to add strength to the gluteal muscles.