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.

Are you pulling the bands with your legs?

-OP

I don't think that pp is, she seems confused as to the point of your thread. But I will say, using bands around your lower thighs (just above your knees) in many of the excersizes recommended will help. For example - glute bridge. Laying on your back/feet on the floor/knees bent with the bands on, push your legs outward first, then lift your butt for the bridge. Maintain your legs pushed apart for the duration of the bridge. This helps work out your "side butt" (medius) as well, and works on stabilizing your form.

Anonymous wrote: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.

I have not encountered glute exercises when I tried yoga in the past. Can you tell me the discipline or poses so I can ask about them?

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.

Are you pulling the bands with your legs?

-OP

Maybe a virtual Pilates mat class?

I also recommend some basic barre exercises (you could use a chair) and yoga mat poses.

Body weight squats
Wall sits
Glute bridges, as someone mentioned
Fire hydrants, on hands and knees, lift leg to "pee"
Bird Dogs -- also on hands and knees, one arm out and opposite leg extends
lunges
reverse lunges
Clamshells

These are all great to get started at home and can be done every day. At some point you need to add weight to really grow muscle, then you can add in step-ups, Romanian DL etc.

I do wall squats (or 'wall sit') while I brush my teeth.

I do squats while I wait for my coffee in the morning, and when I get up during the day to get water or food - just to get blood flowing.

I mix it up and do different variations to make sure glutes, hips, and thighs all get some action.