Summarize the following:
The easiest way to work out your buttocks while you sit is to simply squeeze the muscles in your rear end. As you squeeze your gluteal muscles, you will feel your rear end squeezing in and your hips will rotate very slightly. In order to make it an effective exercise, you'll need to do it repeatedly. Hold for 30 seconds, then release. Do three to five sets of 10 to 20 repetitions. Squats are among the best exercises that you can do for your buttocks, but you don't need to get up and away from your desk to do them. Instead, plant your feet about shoulder width apart and raise your buttocks an inch or so off of your seat. Make sure to keep your back straight as you perform this exercise. Be careful that the knees stay in line with your shin and don't pass the toes. You should be able to see the top of your shoe at all times during this exercise. Count to ten or hold it for as long as you can. Try to do 10 throughout your day. Work up to a one minute hold or try for three sets of 10 to 15 repetitions. Start out using your hands to help balance by holding onto the arms of your chair or your desk, but work up to hands-free as soon as possible. Single leg lifts can help engage your thighs and core and, to a lesser extent, your buttocks. Try straightening one leg at a time and holding it a few inches above the ground. Hold your leg in place for the extent of the exercise, then switch to the other leg. Hold your foot a few inches off the ground with your leg straight. Count to ten before placing it back on the floor. You may want to try holding it up for as long as you can instead of counting. Repeat the process periodically throughout your day.
Squeeze your gluteal muscles. Squat just above your seat. Tone your thighs with leg lifts.