Exercises for Women Working in the Office to Tone Buttocks

Stay physically active during the workday.
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If you sit at a desk all day you might fall victim to the dreaded "secretary spread" -- a widening of the posterior and hips due to frequent inactivity. For time-strapped women, it's hard to squeeze in a daily workout after eight hours of office work. There are exercises that you can perform while sitting at your desk or on a short break. If you worry about receiving funny looks from your co-workers, perform your exercises in a bathroom cubicle, empty meeting room or outside of the building.

Buttock Squeezes

    Step 1

    Sit up tall with a straight spine.

    Step 2

    Engage your core muscles by drawing your belly button in toward your spine.

    Step 3

    Place your feet flat on the floor.

    Step 4

    Squeeze your butt muscles with as much force as you can.

    Step 5

    Hold for 10 seconds and release.

    Step 6

    Practice butt squeezes at your desk periodically throughout the day.

Modified Chair Pose

    Step 1

    Push your chair away from your desk and stand with your feet together directly in front of the seat.

    Step 2

    Engage your core muscles by drawing your belly button toward your spine.

    Step 3

    Lift your chest and raise your arms above your head, palms facing each other.

    Step 4

    Bend your knees and sit back deeply as if you were about to sit on the chair. Hover 1 to 2 inches above the chair.

    Step 5

    Hold chair pose for 30 seconds to one minute. Perform chair pose several times during the day.

Plie

    Step 1

    Pull your chair away from your desk and stand behind it.

    Step 2

    Hold on to the back of the chair with one hand.

    Step 3

    Position your heels together and turn your toes out slightly.

    Step 4

    Bend your knees and sink into a deep squat. Your knees should open out to the sides as you squat down.

    Step 5

    Pulse your butt muscles for one second at the bottom of the squat.

    Step 6

    Press your feet into the floor and rise back up to the starting position.

Ball Squeezes

    Step 1

    Place a ball -- tennis ball or larger -- between your knees.

    Step 2

    Hold the ball in place with your knees throughout the day to engage your leg muscles.

    Step 3

    Periodically squeeze the ball with your knees, engaging your butt and thigh muscles. Hold the isometric squeeze for 10 seconds before releasing.

    Tips

    • Stand up regularly and take a walk around the office. On your lunch break, considering going outside for a brisk walk or jog.

    Warnings

    • Speak to your doctor before beginning an exercise program.

    Things You'll Need

    • Small ball (Optional)

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