C&J Workout While You Ride: Week 4 – Glutes

Jan 23, 2017

Turn your gluteus minus into a gluteus maximus with these simple exercises! The best part is it can be done without anyone even noticing! (Hopefully they don’t notice. It might get weird if they do.)

Week Four: Glutes


Benefits: Buns of steel.

How to: Clench your buttocks and hold for ten seconds. Try doing this for one minute continuously. This is a special one as it doesn’t involve much movement and no one will know you are secretly exercising! Aren’t you the clever one! Carry on a conversation with your seat mate and if they ask you what you’re doing, say, “Oh, just trying to have a little bun on the commute!”

Knee Squeeze

Benefits: Get a sense of where and how your muscles move!

How to: Make a fist and place between your knees. Squeeze knees together and hold for up to 20 seconds if you dare, then release. Do 10 reps per 1 set. Important to repeat this one for every half hour seated! That’s twice if you’re headed to Boston. You’ll be sprinting off the bus by the time you get there!

Hamstring or is it Hamstrong!

Benefits: Work your hamstring and tone all at once!

How to: While remaining seated, extend your legs out, two feet in front of the knees and dig your heels into the floor. Next, without moving your feet, pull them in the direction of the seat, thereby contracting your hamstrings. Hold if you can, then release. Repeat for every half hour seated!

Seated Bridge

Benefits: Toned glutes and better looking jeans!

How to: Sit in the seat with your feet flat on the floor and back against the back of the seat. Press your feet into the ground while pressing your upper back against the chair. Squeeze your glutes and lift your rear and hips off the chair. Your position should look like a straight line from your knees to your shoulders. Count to 5 and release. You’re on your way to Good Glute City! (Not really, though, you’re probably on your way to or from Boston. Don’t worry, we’ll get you where you need to go!)

Thanks for working out with us!

Need more exercises? Check them out here!

While C&J encourages exercise and healthy lifestyles, this post is meant to be humorous. Any exercises you do should be done under the supervision of a doctor and/or professional trainer.