Gentle exercises to rebuild butt (chronic illness)

[Anonymous]

I had wasting due to chemo for cancer and have struggled with unintended weight loss due to chronic illness. My butt is really flat and soft if I don’t flex those muscles. I would like some gentle exercises to rebuild it. Vigorous cardio isn’t possible due to my health. What are my options?

[Anonymous]

An easy one is to lie on your back, put your arms on the floor alongside your body, then bend your knees so that your feet are flat on the floor. Then push your butt up and flex your glutes, hold, lower, then repeat.

[Anonymous]

Anonymous wrote:An easy one is to lie on your back, put your arms on the floor alongside your body, then bend your knees so that your feet are flat on the floor. Then push your butt up and flex your glutes, hold, lower, then repeat.

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In other words, glute bridges.

[Anonymous]

Given your health issues, I think you should ask your doctor about PT as they should have experience with post chemo weakness. My Dad's PT after his cancer surgery was covered by insurance and really helped him.

[Anonymous]

Goblet squats? Just lowering butt to chair or bench but not actually touching it. Hands clasped in front of chest. Then maybe hold light weight.

[Anonymous]

Thanks! I can try those exercises.

I should have mentioned that it has been four years since I had chemo and I had a few cycles of PT due to the wasting. Those really helped me rebuild my arms, calves, and thighs. At this point, my butt’s flaccidity is considered a cosmetic concern rather than functional because I can walk, climb stairs, and do other activities of daily living within the parameters expected for a middle-aged woman. I looked into trainers, but they all wanted intensive cardio which over-stimulated my vagus nerve, leading to dysautonomia symptoms that forced me to stop.

[Anonymous]

squats with dumbells
donkey kicks with ankle weights

[Anonymous]

Exercise bike and go slow. I've been trying to slowly recover and that seems to be working. I put it on a low tension setting and casually pedal while watching TV. The physical therapists gave me tension bands to pull, I can do those while riding.

[Anonymous]

Anonymous wrote:Exercise bike and go slow. I've been trying to slowly recover and that seems to be working. I put it on a low tension setting and casually pedal while watching TV. The physical therapists gave me tension bands to pull, I can do those while riding.

Pull with what? Bikes aren't really great for glute growth, unless you're doing standing positions.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Exercise bike and go slow. I've been trying to slowly recover and that seems to be working. I put it on a low tension setting and casually pedal while watching TV. The physical therapists gave me tension bands to pull, I can do those while riding.

Pull with what? Bikes aren't really great for glute growth, unless you're doing standing positions.

Well, I can say that some of the results were pleasant surprises. As far as the bands go, they are just strips of rubber, the PTs told me to pull them apart. Easy, low intensity stretching.

[Anonymous]

The glute bridges are a good suggestion. Also Romanian Dead Lifts (RDLs) one leg at a time - add weights over time.

[Anonymous]

Have you tied Yoga? My instructor does some glute exercises as one of the flows. Going to a.class you could learn exercises and safe form and then repeat at home.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Exercise bike and go slow. I've been trying to slowly recover and that seems to be working. I put it on a low tension setting and casually pedal while watching TV. The physical therapists gave me tension bands to pull, I can do those while riding.

Pull with what? Bikes aren't really great for glute growth, unless you're doing standing positions.

Well, I can say that some of the results were pleasant surprises. As far as the bands go, they are just strips of rubber, the PTs told me to pull them apart. Easy, low intensity stretching.

Pull with what? Your arms? That isn't going to bulk up your glutes.

[Anonymous]

I would recommend barre classes - if not in a gym, then you could google online. Glute bridges, clam shells, squats.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Exercise bike and go slow. I've been trying to slowly recover and that seems to be working. I put it on a low tension setting and casually pedal while watching TV. The physical therapists gave me tension bands to pull, I can do those while riding.

Pull with what? Bikes aren't really great for glute growth, unless you're doing standing positions.

Well, I can say that some of the results were pleasant surprises. As far as the bands go, they are just strips of rubber, the PTs told me to pull them apart. Easy, low intensity stretching.

Pull with what? Your arms? That isn't going to bulk up your glutes.

Yeah, I wrote that the bike seems to be covering that. Doing a stationary bike allows me to multitask and do my arm exercises and watch TV at the same time. The other responses seem a little involved. I just want to get back to where I was.