If you think that you are in no real need of butt exercises to keep your ‘behind’ in good shape, you could be very much mistaken if you work in a job that requires you to sit for most of the day. The Daily Mail published an article based on a study by scientists that found the effects of sitting down all as on the buttocks.
Here comes the bad news… sitting all day can actually make your buttocks bigger! This is down to the fact that sitting all day shrinks and breaks down your buttock muscles as a direct result of lack of exercise. With that being said, it is important that you know at least a couple of exercises that you can do in the office to keep you in shape.
#1 The Squeeze and Release
While sitting at your desk all day, it can be hard to get away to do exercises of a more physical nature, as such, the squeeze and release is your best option for working out your buttocks while sitting down. You simply need to contract the muscles in the buttocks tightly; hold this position while counting 30 seconds, then release for 10 seconds. Do this repeatedly for 10 minutes at various intervals throughout the day. You will definitely feel it as the weeks go by and you will see your buttocks become more toned.
#2 Circular Leg lifts
While sat at your desk, lift one foot off the found while keeping your leg bent at a 90 degree angle. Once lifted, rotate your leg in circular movements. Do this until you begin to feel a burn, then swap to your other leg and repeat. Do this several times per week to see a difference in both your buttocks and your thighs. Be sure to control your breathing so you do not get out of breath or cause attention to you while exercising at work!
#3 Long Leg Lifts
In a similar way to the abovementioned exercise, you need to lift one leg at a time (or both if you are particularly fit!) and hold them above the floor. You do not need to lift your leg high above the floor, just a few inches will do. This will tone your buttocks, thighs and your stomach.
#4 Tiptoes and Squeeze
While stood around waiting for the kettle to boil or queuing for the toilet, you can go up onto your tip toes and back down while also squeezing your buttock muscles. This tones both your buttocks and our calve muscles.
#5 Walk Like you Mean it
When walking anywhere in the office, you need to utilise this opportunity to work out. Be sure to squeeze your buttocks as you walk (don’t worry, it is not noticeable and you can still get a good workout from it!). You should also opt to take the stairs at any opportunity you get. Try to take two steps at a time and always push off from the heel! Doing this, will ensure you work your buttock muscles as opposed to pushing off from your toes.
So there you have it; some great tips on working your buttocks out at work without anyone noticing you do it! Do you have any more tips to share? If you can add any other exercises to this, please do so in the comments section below!