Did you know you can sneak in a glute workout in a public place and no one will know? Certain butt exercises, known as isometrics, require no equipment, little to no movement, and not much of your time. The next time you're at the movies, do a little squeeze to firm your backside.
You're used to big movements for strength training when you lift weights, squat and lunge to improve your muscles. An isometric exercise is the opposite of this. Isometrics are performed without movement. Once you get into a position, you hold that position for a desired length of time. You will "feel the burn" of the isometric exercises as you struggle to hold the position. Isometrics are very helpful if you are recovering from a hip injury and are unable to fully attack your butt workout. They are also a nice variation to your traditional workout routine.
The easiest isometric butt exercise is performed from a seated position. Sit tall in a chair with your knees bent and feet flat on the floor. Tighten your glutes as if you want to stand up out of the chair, but then change your mind. Keep your butt squeezed so you are sitting slightly higher than before. Breathe normally as you hold this isometric contraction for 10 to 30 seconds.
Your traditional squats are used as an isometric butt exercise when you eliminate the movement. Performing the squat against a wall gives your back support during the exercise. Stand with your back against a wall. Position your feet approximately two to three feet from the base of the wall. Bend your knees, aiming to get your thighs parallel with the floor, as you lower into the squat. Press your back against the wall and keep your weight centered over your heels. Hold the squat for 10 to 30 seconds as you breathe normally.
A standing hip extension targets the rear and side of your glutes. A chair is helpful for balance support, but not necessary as you shift your weight onto your right leg and lift your left leg straight behind you. Feel the contraction in your left cheek and maintain the lifted position for 10 to 30 seconds. Repeat the extension using your right leg. Then, lift your left leg straight out to your side and hold it as high as possible as you feel the contraction in the side of your butt. Aim to perform the isometric side lift for 10 to 30 seconds on each leg.
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