Do you have an OFFICE BUTT?

How to prevent one.

Do you have an OFFICE BUTT? How to prevent one.

Everyone wants to look good. And it’s normal to want that. Wanting to look and feel good is a natural human desire. Because our outside is the reflection of our inside. Somehow we know it’s true. But this inside/outside beauty philosophical question we will leave for another day…

We tend to assume that as long as we work out consistently, an hour or so a day, as long as we eat the right foods — the shape of our body will take care of itself. We are going to have nice round-shaped hard butt, thin waist line, nice legs, shoulders, arms and back. We are going to look our best, as long as we do all the right things “they”, people who seem to have what we want, tell us to do — our personal trainers, nutritionists, online and offline experts. And yet most of us never have the body shape we want.

I’m very often amazed how much and how intense people work out at the gym — they work out really hard, certainly harder than I do — but a lot of people don’t seem to get the results they want and deserve — nice lean shape of an hourglass (for women), or nice upside down triangular shape (for men).


It has to do with the kind of workouts but also…

What do you do the rest of your non-working-out day?

Besides sleeping?

Those 14 hours or so of your day?

How do you move your body? Do you move much at all?

How do you sit?

How do you stand?

Do you stretch during the day?

Do you keep a good well-aligned posture while sitting, standing, walking?

Or is it sitting on your butt in a far-from-good posture most of the day?

Something like that…

Now you may not believe it at first, but the posture you spend most of your time in shapes your body physically.

Science proves it and it all just makes sense.

Now, the reason behind your butt’s shape might be more clear to you.


Have you ever wondered why most people’s shoulders are forward oriented with the round back?

Too much screen time, browsing the internet and typing with the wrong posture — that’s why.

Imagine, how you daily shape all of your cells, and your body shape, by all these hours of sitting and standing in a weird position. Your whole movement routine, your grace or lack of it, your lack of flexibility — it’s all affected by the postures you spend most time in.

So, how do we prevent an office-butt syndrome according to science and practice of people who get it?

Variety of movements in the office, at home — anywhere.


For your office (outside or at home home) adjustable workstations are great — the ones where you can sit and stand whenever you want.

I build my work station from whatever I have, since I change the place where I work often.

At the office you might come up with some excuse to avoid unwanted attention to your “weird” work place adjustments and frequent movement patterns.


You need to change your position often. Don’t just sit or stand in one position. There is no perfect position. Our body needs a variety of movement nutrients, just like it needs a variety of nutrients in our food.

So sit, stand, move around, do some stretches.


No matter what position you are in — make sure you have the right posture. Mentally check your alignment from time to time.



No. This section is not for girls only. Most men’s shoes have heels too. And no matter how small the heel is, no matter how little your heel is elevated, it’s still not the same as barefoot.

Wear your fancy shoes to work, outside work, going out doing things, but change into minimal foot wear or go barefoot (socks) in your work environment, or any environment where you spend lots of your time — home, classes, walking. You, your feet, your legs, your health deserve it.

The advice here will help you to prevent and get rid of your office butt. But also it will give you grace of a dancer and health of an athlete combined with proper lifestyle choices.

Don’t just sit there. Or stand there.



“Don’t Just Sit There” by Katy Bowman

Nutritious Movement Blog

Minimal Shoes

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