Butt exercises in a sitting position are not possible? But hello! We show you how you can easily get a crisp butt at work. Bye-bye flat office butt.
Everyone fears it, many have it: the office butt. It's flat, not very crisp and truly not a "booty goal". Especially long working hours at the desk are the end enemy of every dream butt.
Because in fact, the buttocks can be sat flat. The reason for this is that some muscles are not used when sitting.
The longer we sit, the more the muscles are broken down. This is how a flat butt comes about.
By the way, it gets even worse when the hip flexor muscle is also weakened by sitting. It is located between the pelvis and thighs. If it does not have enough muscle strength, the hip tilts forward when standing. And the buttocks look even flatter.
And if that's not enough, our tissues also suffer from constant sitting.
But of course we won't leave you out in the cold with this scary info. Because we have for you simple butt exercises while sitting! So ideal for the office. :)
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5 butt exercises sitting - workout for the office
All you need for the mini butt workout is a chair and some leg room. :)
1. buttocks exercises in a sitting position: The leg extension
The leg extension is a very unobtrusive but effective exercise to work out your butt. Just make sure that you have enough legroom. So don't get tangled in the tangled cables or your colleague's legs. ;)
- Sit up straight in your chair.
- The arms hang down at the sides.
- Slide your butt to the front edge.
- Now lift the right leg.
- Slowly stretch it upward until your toes, knees and hips form a line.
- Hold the position briefly and slowly lower the leg without touching the floor.
- Repeat the exercise 10 times.
- Then change the page.
A little tip: When you pull your foot up, you also stretch your thighs.
2. the butt pincher
A wonderful and unobtrusive exercise is the "butt pinch". It effectively trains the muscles of the buttocks. At the same time you can write emails or make phone calls, because no one will notice that you are exercising your buttocks on the side.
- Just clench your butt muscles for 10 seconds.
- Then let the muscles relax again.
- You can repeat the exercise 10 times at a stretch. And do it again and again throughout the day, depending on your mood.
3. squat (almost) in a sitting position
In this sitting butt exercise, the butt must briefly leave the chair. This exercise is therefore not suitable for a meeting with the boss. Otherwise, it is really great and really good for your butt, lower back and the entire torso.
- Place your feet parallel on the floor.
- Make sure you have a firm footing.
- Now lift the buttocks 5-10 centimeters above the seat.
- The back remains straight.
- Hold for five seconds, then slowly lower the buttocks again.
- However, the rule here is: do not sit down! But again pretty push up the butt!
- Repeat the exercise 15 times.
- It is even more effective when standing at a standing desk.
9 exercises that make your butt really crisp!
4. leg press for the crisp buttocks
This Po exercise may attract a few glances from colleagues. But that does not matter. :) However, you should rather take off your high heels, so that you do not overstress your joints. So either without shoes or with flat shoes.
- Stand behind the office chair.
- The tips of the toes point forward.
- The upper body is upright.
- Put your hands on the back of the chair.
- Now alternately stretch the right and left leg to the side.
- Lift as high as you can.
- Hold tension for 5 seconds.
- Then loosen again.
- The exercise can be repeated 10 times.
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5. buttocks exercise at the desk
Okay, for this you do have to stand up for a moment. But the exercise is still great for the workplace.
- Stand behind your chair.
- Both legs are parallel on the floor. The posture is upright.
- The hands rest on the back of the chair.
- Now lift the right leg backwards.
- The hip remains straight.
- The knee looks forward!
- Stretch it back as far as is still comfortable.
- Slowly lower and repeat the exercise 10 times per leg.
Our conclusion
An office butt is not something we have to put up with, girls! Even if there's no time for the gym after a stressful day, you can work out your butt every day at work. On the side. But with crisp results if you stick to it for 1-2 weeks. :)
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