Chances Are High Your Butt Is Asleep, and Here's How to Wake It Up

Grab a foam roller — most gyms have them — and roll out your quads, the muscle on the front of your thigh. Foam rolling is like a massage, gets the blood flowing, and preps muscles for stretching.

• Resting on your stomach, place the roller under the front of your thighs, lifting yourself into a basic plank position on your elbows.
• Pull with your arms to roll up and down the length of the quad. Do not roll over your knee joint.
• Continue this movement for 30 to 60 seconds.