i'm a 21-year-old man, 150 pounds. my overall goal is to build muscle and strength in my upper body, and improve my posture. i have pelvic floor dysfunction (tight pelvic floor) which is causing constipation, hemorrhoids and prostatitis. i lift weights at home every other day, and i walk about 3 miles every day, mostly uphill. my question is whether it's possible to tighten my glutes when i spend most of my time sitting at a desk. i have anterior pelvic tilt because my glutes are very loose, and i think it's because i'm sitting down all the time. i do the glute bridge exercise regularly and i try to use my glutes to pull my pelvis upright when i'm standing, but if i stand normally without thinking, my glutes are not activated at all, and my butt is sticking out. the glute bridge is definitely working my glutes, but they're just getting bigger, not harder. how can i make them harder?
Answered by Jamie Kerem Firmness simply comes with fat loss surrounding that area. Most men tend to hold fat around their glutes, and you very rarely see rock hard glutes. Even some bodybuilding competitors don't compete with striations on their glutes, it can be that hard to define.
If they're getting bigger, that clearly means you're putting muscle mass onto them, and activating those muscle fibers when you train them. As long as you're keeping your hips and back healthy, sticking to your glute bridges, and consciously thinking about your glutes and activating them while you're standing, you'll be fine. Focus on the health of your body and getting rid of these physical dysfunctions rather than wanting rock hard glutes.
If you're worried about all the sitting behind a desk, simply get up and walk. I understand that you're working, but a simple 60 second walk around the room, stretch of your hips, and conscious activation of your glutes, can remind them to wake up and not put strain on your back when you sit back down.
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