Try the real super-movement of the sit-up worker – it will give you more strength and firmness in the buttocks

– When there is more strength in the buttocks and as a result control of the pelvis improves, lower back and knee problems decrease, says the occupational physiotherapist Riikka Ilmivalta.

In this way, the movement is aimed precisely at the buttocks

It is important to take a break from sitting by walking at least once an hour, but the muscles of the lower body also need other types of movement to stay in shape. In the movement below, a wall has been used as an aid, so that the movement can be more easily focused on the gluteal muscles. The wall keeps the pelvis straight, allowing the buttocks to work better.

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Lie on your side with your back and hips against the wall, let your head rest on your lower arm. Bend your knees and press your heels firmly together and against the wall. Open the top knee as high as you can and lower it back about halfway. Reduce the range of motion with each lift so that you end up with only a small stretch at the top of the range of motion. Turn to the side and do the same with the other knee.

Do the movement for at least 45 seconds and take a 15 second break. Then do the same again. You can do the movement as a break movement throughout the day.

➤ Movement strengthens the gluteal muscles

The expert is Riikka Ilmivalta, occupational physiotherapist, producer of corporate exercise services, virkisteri.fi