Sitting down all day can lead to a flat butt¹ because muscles are disengaged for so long that they forget how to wake up.

终日久坐会导致臀部变平，因为人的臀肌长期保持一个动作，就会忘记如何恢复原状。

Officially called gluteal amnesia², doctors have seen a rise in the numbers of people who are desk bound for so long that their behinds essentially³ falls asleep.

这种症状的官方名称叫“臀肌失忆症”，医生们发现，越来越多的人由于长期久坐而导致臀部丧失记忆。

In addition to causing harm to the butt, sitting for long amounts of time can lead to other problems including poor posture⁴, pain in the lower back, hips⁵ and knees.

久坐除了会对臀部造成伤害以外，还会导致其他诸如体姿难看、下背部和膝盖疼痛等问题。

Not working the gluteus maximus frequently can also lead to the muscle losing its tone, meaning a flat and flabby backside.

而由于没有经常使用臀大肌也会造成那里的肌肉失去弹性，这意味着臀部会松弛而扁平。

Sleeping butt syndrome⁶ was coined by Chris Kolba, a physical therapist at Ohio State Wexner Medical Center, and refers to a combination of tight hip and weak gluteal muscles in the bottom.

臀肌失忆症是美国俄亥俄州维拉克斯医疗中心理疗师克里斯·柯尔巴创造的名词，指的是臀部很紧而臀肌又非常薄弱这样的一种综合。

Kolba first recognized the problem when one of his clients came in from knee pain while training for a marathon.

一名客户因马拉松训练时膝盖疼痛来找柯尔巴，那是他第一次意识到了这种问题。

Taking a deeper look at the issue, he found that the knee pain was likely caused by the gluteal muscles not functioning as efficiently⁷ as they should.

在深入了解这个问题之后，他发现膝盖疼痛是由于臀肌功能没有有效运作引起的。

The lack of blood flow and the slouching position that people generally sit in will do harm to muscle, causing it to slowly waste away.

人们长期久坐会导致臀部缺乏血液供应，从而对臀肌造成损伤，并使其逐渐弱化。

A startling majority of people, 90 percent, sit the wrong way, with the pelvis shifted forward which puts pressure on the spine⁸.

而且令人惊讶的人，90%的人坐的方式都错了！他们的盆骨向前倾斜，给脊椎造成了巨大的压力。

Reversing the effects of sleeping butt syndrome and firming up a saggy⁹ posterior is possible but will take some effort.

扭转这一失忆的臀部症状、重获紧致小翘臀是有可能的，但是需要付出一些努力。

Working all three parts of the muscle is essential - the gluteus minimus, gluteus medius and gluteus maximus. Specific moves that will target the behind specifically include, donkey kicks, squats¹⁰, deadlifts, lunges, bridges and planks¹¹.

人们必须要对三个部分的肌肉进行锻炼：臀小肌、臀中肌和臀大肌。锻炼臀部肌肉的具体动作包括倒立后踢、下蹲、硬拉、弓步以及平板支撑。