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.

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