Butt pain and amnesia can be soothed efficiently with both the help of experts and a variety of movements done at home. Pilates workouts are one of the best ways to counter interact sitting down all day because they allow your body to balance between its three planes of movement – sagittal, frontal and transversal.

Pilates requires you to intentionally strengthen, stretch and stabilise your body in the most gentle way. You can do it while sitting on your couch, in your PJs watching Netflix. “When you’re at your desk or at home, sit straight and squeeze your butt cheek as hard as you can for 10 seconds. Then release. You can repeat it a couple of times, and even lift one foot off the ground as you’re squeezing. It will activate your glute muscles, and the best part is that no one will notice you’re doing it,” says Lottie Maynard, the founder and pilates instructor behind Bondi Rise. You can also try these pilates moves.

Pelvic curl

Pelvic curls – which are done lying on the floor – are a lovely, gentle exercise that allows you to activate your glutes, without too much effort. With your back grounded to the floor and your legs bent, Maynard recommends tilting your pelvis back and forth to find its ideal alignment. Breathe in, and as you exhale, squeeze your glutes and lift into a curl. You can place your fingertips on the side of your butt cheek to feel the muscles activating. Engage your glute, your core and your hamstring to slowly lower back down and repeat.

Glutes feeling weak? You might be experiencing ‘butt amnesia’ (and these exercises can help)