Let’s be honest, the screen time at our desk is not helping our waistline or our backside. The only shape sitting maybe contributing to is round ;). But the reality of it is our office does not have to be synonymous with sedentary. There are ways in fact we can get our derriere in shape despite the screen time. In addition to incorporating a standing desk, there are exercises we can perform throughout the day to workout our glutes even if we don’t have a dedicated workout for them at the gym.
Check out these five exercises that can workout the backside from the comfort of your office. As long as you have a chair you have all the equipment you need.
5. Seated Glute Squeeze.
This one is one of my favorites because you can do this just sitting in your chair. For the seated glute squeeze you will sit up right in a chair keeping your core tight and shoulders back. While sitting, you will squeeze your glutes and hold the contraction for three to five seconds and then release. You will notice your shoulders will actually elevate when you are squeezing your glutes. Perform 15 to 20 repetitions.
4. Sit to Stand.
In other words, squats! Same idea, I love this one because all you need is your chair and having the chair ensures you are at least getting as low as parallel with your squats. For this exercise start sitting on the edge of your chair, shoulders back, abdominals tight, feet flat on the floor. From this position, without holding onto anything if you can, stand up tall and squeeze your glutes when standing up right, and then sit back down. Perform 15 to 20 repetitions.
3. Standing Rear Leg Raise.
For this exercise, you will use the back of your chair to assist with balance. Stand behind your chair, place your hands on the back of your chair and lift your right leg off the ground extending backwards while squeezing your glutes. Repeat with your left leg. Complete 15-20 repetitions for each leg.
2. Standing Lateral Leg Raise.
This exercise is similar to the Standing Rear leg raise, however instead of extending your leg behind you, you will extend them to the side of you. For this exercise, you will use the back of your chair to assist with balance. Stand behind your chair, place your hands on the back of your chair and lift your right leg off the ground extending to your right side while squeezing your glutes. Repeat with your left leg. Complete 15-20 repetitions for each leg.
1. Wall Sit
Take a break from sitting in your chair and try sitting in the air! Find a flat place along a wall and slide your back down the wall until your hips are parallel with the floor. Keep your shoulders back and your abs tight. Start with trying to sit there for thirty seconds and then you can work your way up to a minute. To make the wall sit a little more forgiving, sit a little higher than parallel.
And there you have it! Five glute exercises to help keep your bottom in shape! Don’t let the workday keep you from having a firm bottom!
For more exercises similarly to be done at the office, check out my
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