When it comes to building a firm, toned backside, it’s no secret that both nutrition and training play key roles. A healthy diet of fiber-rich, nutrient-dense foods combined with a “diet” of squats, deadlifts, step-ups, and lunges will certainly help. Cardio can be beneficial too — but only if it’s done properly.
Unfortunately, pick the wrong cardio activity (or do it incorrectly), and it might actually flatten your butt instead of lifting it!
The Problem with the Stationary Bike
Take the stationary cycle, for instance — a common piece of cardio equipment in most gyms and homes. Yes, it can be a useful fat-loss tool if used the right way.
The problem is that prolonged cycling keeps your hips locked in flexion. Over time, this shortens and tightens the hip flexors. And when muscles on one side of a joint get tight, the opposing muscles (in this case, the glutes and other hip extensors) often become long and weak — hello, sagging butt!
To fix the problem, you need to do two things:
- Lengthen the tight hip flexors.
- Strengthen (and shorten) the weak hip extensors.
Here’s how…
Step 1 – Stretch the Hip Flexors
Start with a static hip flexor stretch as shown in the video below.
- Hold for 15 seconds.
- Keep the core engaged.
- Squeeze the glute of the stretching leg.
Step 2 – Strengthen the Glutes
Immediately after stretching, perform single-leg hip extensions:
- Lie on your back with one leg bent, the other extended.
- Drive through the heel and lift your hips, keeping them level.
- Hold the top position for 5-10 seconds.
- Lower under control.
Perform 10-12 reps.
If this is too challenging, start with both feet on the floor. You can also use a Swiss ball for added support, as demonstrated below.
The Take-Home Message
The hip flexors are among the most overactive muscles in the body — thanks to all the sitting we do these days. Usually, when the front of the hip is tight, the back is loose.
The solution?
→ Stretch the hip flexors.
→ Strengthen the glutes.
→ Do it often — especially after sitting or cycling.
Stick with this routine a few times a day for the next 2-3 months, and you’ll likely notice a much firmer backside!
