If you're looking for a way to tone and shape your butt, you'll be happy to know that you can make progress even without setting foot in the gym. If you keep your gluteal muscles active when sitting at school or at work, the results won't be long in coming. However, you must resign yourself to the fact that exercising your glutes while sitting is not as effective as practicing physical activity in the traditional way.
Steps
Method 1 of 2: Exercise Your Glutes on a Chair
Step 1. Contract your glute muscles
The easiest way to train them while sitting at your desk is to stiffen them. By squeezing them you will feel the hindquarters tighten as the hips rotate slightly. To make it an effective workout, you need to do it repeatedly.
- Keep your glute muscles contracted for 30 seconds, then relax them.
- Complete 3-5 sets of 10-20 reps each.
Step 2. Do the squats above the chair
Squats are the most effective exercise you can practice to improve the appearance of your lower back, and you don't even have to get up and walk away from your desk. Spread your legs and place your feet shoulder-width apart, then take your butt off the chair by 2-3 cm. Make a commitment to keep your back straight as you perform the exercise.
- The knees must be aligned with the ankles, they must not go beyond the toes. You need to be able to see the toes of your shoes at all times as you do the exercise.
- Count to 10 or hold the position for as long as possible. Repeat the exercise 10 times throughout the day. Gradually try to hold the position for 1 minute or complete 3 sets of 10-15 repetitions each.
- You can initially use your hands to maintain balance. Place them on the armrests of your chair or desk, but try to learn how to use only your legs as soon as possible.
Step 3. Tone your thigh muscles with leg lifts
The single leg lift exercises the muscles of the thighs and core and partly also those of the buttocks. Extend one leg at a time and try to keep it suspended a few inches off the floor. Hold the position for a few seconds, then repeat the exercise with the other leg.
- Keep your leg stretched out in front of you, suspended 5-10cm above the ground. Count to 10 before putting your foot back on the floor.
- In order not to get distracted from work, instead of counting, you can simply keep your leg raised for as long as possible.
- Repeat the exercise periodically throughout the day.
Method 2 of 2: Exercise your glutes with an exercise ball
Step 1. Use the exercise ball instead of the chair
You can occasionally sit on the ball to engage your glute, leg, and core muscles as you work. The simple act of sitting on the ball forces you to activate each muscle group to maintain balance and proper posture.
Don't get rid of the office chair. You should only sit on the exercise ball sporadically so as not to put pressure on your lower back
Step 2. Bounce slightly
While sitting on the exercise ball, push your feet against the floor and squeeze your glutes to bounce a little. Don't push too hard, just keep your glute and leg muscles active with small bounces on the ball. Place your feet shoulder-width apart to engage your gluteal muscles and to maintain balance.
- Use the rebounds like mini squats.
- By gently bouncing on the ball you will burn extra calories while you study or work.
Step 3. Sway over the ball
Rather than treating the gym ball as a simple seat, take advantage of its shape to periodically change your body position as you work. Keep your feet firmly on the ground and push yourself left and then right, forward and backward using your leg and glute muscles to maintain balance as you move.
- Stop in positions that force you to activate your glute muscles.
- Be careful not to lean too far to avoid falling or hurting your back.
