Physical Fitness at the Workplace - Glutes Squeezes Video

Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to exercise your glutes muscles at the o...
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Physical Fitness at the Workplace - Glutes Squeezes We’re going to move into glute squeezes. You could do this in a chair easily. You can even do it in the meeting. No one will have to know. But first I’m going to show it to you standing up because otherwise you’re not going to see what I’m doing here. I’m going to take it up by my feet, alright? And I’m going to turn to my side and just like it sounds you’re going to squeeze your glutes, largest muscle of the body. So we got to make it work and you’re sitting on it all day we got to avoid the spread. So take it in and squeeze it in real tight, let go, bring it in, what this is called? An isometric contraction, holding it static, no repetition, you’re just holding it tense, bring it in squeeze. Now you can do this move any place. You’re going to be standing up obviously in doing it. You can do this at work. You can do this in the car. You can do this shopping. But keep in mind this same move, we’re going to take it down to our desk workout. So we’re going to sit in a chair, squeeze and tuck it in. So we’re going to take that exercise, the glute squeezes that we were just doing standing up and we’re going to incorporate it into our desk workout. So go ahead and have a seat back into your chair. I just want to be sure that you got a good look at standing up otherwise you would not be able to determine what I was doing. So let’s do it again, sit and squeeze those glute cheeks together, it’s the best way to describe it, bring it in and let it go, bring it in squeeze. Hold for five, four, three, two, one, are you doing it with me? You better be. Take it in five, are we exhaling now? Four, three, and release, one more time, squeeze them in, no one has to know, and now I’m going to show you obviously from the side angle, I’ll go as though I’m going to be doing some work and again no one has to know what you’re doing. You’re in your office or you’re even home. You’re going to squeeze the butt cheeks. Bring it in five, four, three, two, one, release. Bring it in, five, four, three, two, one. I think you get the point. Alright, take me back center so you could see what I’m going to do here, inner thigh work. I know especially the ladies they like to work those inner thighs. So you’re going to bring those legs in, sit off the edge of your chair and bring those thighs in, the knees together, that’s important the heels together and you’re going to isometrically hold the legs in with good posture of course. So hold it in, five, four, three, two, one, release. You see the release? Bring it in hold and tightened isometrically, five, four, three, two, one. I’m going to scoot over back to my desk. Again, no one has to know what you’re doing. Squeeze five, four, three, two, one, and it’s the same principle. You’re just taking it and squeezing those thighs together and holding them. Do as many as you want until you fatigue and tire-out. Give yourself a break. Again like I mentioned early, you don’t have to do all these exercises all at once. Split them up during the day, split them up during the week. Okay, for you calve we’re going to do some seated calve raises. You’re going to simply pickup the legs and hold it, five, four, three, two, one, that’s a good count. About five seconds isometrically and release. Now I’m going to give you a little tip. This applies for men or women. For those of you, I’m going to bring up the tree trunk factor. If you’re looking to have a little bit of a cut in between the soleus calve and the gastrocnemius calve, the larger portion, it’s very important to actually do your calve raises in the seated position. So you’re at a great advantage here being at your desk. You’re going to lift up the heels and hold it and you’re going to be able to develop your soleus much more than if you were doing a calve raise standing up because when you’re standing up, maybe doing a calve raise on a step, a little step, you’re developing the gastrocnemius at least 90% and then only 10%

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