Exercises for Women Working in the Office to Tone Buttocks

Stay physically active during the workday.

Stay physically active during the workday.

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

Sit up tall with a straight spine.

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

Place your feet flat on the floor.

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

Hold for 10 seconds and release.

Practice butt squeezes at your desk periodically throughout the day.

Modified Chair Pose

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

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

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

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.

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


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

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

Position your heels together and turn your toes out slightly.

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

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

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

Ball Squeezes

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

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

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

Items you will need

  • Small ball (Optional)


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


  • Speak to your doctor before beginning an exercise program.

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About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.

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