5 Butt Toning Exercises for When You’re Sitting Down

5 Butt Toning Exercises for When You’re Sitting Down

Do you want a firmer, more perky looking backside, but don’t have to the time to work on it while at work? Here are 5 butt toning exercises you can do that will tone your buttocks while sitting in your chair working.

Keep your backend in check while you are sitting. Weather you're in the car, at the office, or just at home these 5 butt toning exercises will help you maintain your beautiful body while sitting!

Butt Toning Exercises for When You’re Sitting Down

There are several great tricks you can use to reduce the amount of time your are sitting, but you can also make the most of your seated time at work with these great butt toning exercises. We could all use a little help keeping our backend fit!

The Buttock Squeeze

To perform this exercise while sitting in your chair, just squeeze the cheeks of your butt together and release.

To make the exercise a little more difficult, squeeze and hold for as long as you can. Use a goal of holding a squeeze for one minute as a guide.

While the Butt Squeeze is the main exercise, there are several other exercises you can do while doing it, including:

Leg Circles

While sitting in your chair with your left leg bent and butt cheeks squeezed, straighten out your right leg. Start by making small circles to the right with your straightened leg. Over the course of 15 seconds, gradually make the circles bigger.

Using the same leg, now switch directions and do the same thing for another 15 seconds.

Release your butt squeeze, bend the right leg and straighten out your left leg. Again squeeze your butt cheeks and repeat the exercise sequence for 30 seconds.


Squeeze your butt cheeks and lift one leg slightly off of the floor. Tilt your toes down until they are just touching the floor. Now simulate painting as many letters of the alphabet as you can with your toes while holding the butt squeeze.

Release, squeeze again and continue toe painting letters.

Once done with the alphabet, switch legs and repeat.

For a variation of this exercise, paint the alphabet letters with your heel instead of your toes.

Knee Raises

Sit in your chair with your butt cheeks squeezed. With both feet flat on the floor and your back straight, lift up one knee as high as you can, while pointing your toes down.

Lower your foot back to the ground and repeat for the duration of your butt squeeze.

Switch legs, squeeze your butt cheeks and repeat.

To make this exercise more difficult, lift both knees at the same time.

Side Press Leg Raises

The starting position is the same as Knee Raises. But instead of lifting one knee, straighten out your leg. Next bend your leg at the knee and rotate your knee outward as far as it will go. Return your knee to center and lower your foot back to the floor. Repeat the four count sequence for the duration of your 30 second butt squeeze.

Switch legs and repeat.

To intensify the effectiveness, lift both legs at the same time and perform the exercise.

It really is amazing how well (and quick) these exercises tone and firm your butt. Between the Butt Squeezes and these four exercises, you’ll have a shapely backside in no time.

What exercises do you do at the office?

A standing desk is a great way to keep moving and reduce the amount of time you are sedentary at the office.

What is a Standing Desk on Living 5X5

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