This entire week, we’re featuring select posts and articles by some of the best-of-the-best writers and bloggers across the World Wide Web as part of FBG’s second-annual Guest Bloggers’ Week. Click here to see all of the great guest posts that inspire, make us think and crack us the heck up!
Is your boss giving you a case of flat-butt syndrome? Being forced to sit 40 hours a week means your once-bumpin’ backside has likely become a sad lump of Silly Putty that looks like it’s been stomped on by a 7-mile-long marching band parade. And if it hasn’t yet, that marching band is lurking just around the corner.
But it doesn’t have to be that way! With a few office-friendly fitness moves, you can rein in the dreaded office-chair demise. Take it easy though, you don’t want to become known as “Butt-Clencher Barbara” or “Linda, Lord of the Lunges.” Give it a couple weeks—just a few times a week—and those skinny jeans will be singing your praises.
3 Office Exercises That Work the Rump
1. Glute Squeeze. The easiest of the office shape-ups, simply sit up straight in your chair and squeeze the gluteus muscles as tight as you can. Hold the squeeze for five seconds and do 10 sets. Work your way up to holding for 10 seconds or longer.
2. Squat and Leg Lift. This one may need to be done in a hallway or bathroom if you don’t have a cubicle. Start with feet shoulder distance apart, which means they are a little wider than your hips.
To squat, sit back as if sitting into a chair, legs moving toward a 90-degree angle. If you look down, you should still be able to see your toes as you squat.
As you come to a standing position, lift your right leg out to the side. Lift with your heel, letting your toes aim toward the floor to engage your outer hips and butt. Repeat squat and do a leg lift on the left to make one full set. Do 10 full sets.
3. Speed Skater Lunges. Another one for the bathroom, unless you want to be “Linda, Lord of the Lunges.” Start with feet hip distance apart. Shifting your weight to the right foot, step your left foot backward and diagonally behind your bent right leg.
Be sure to step back far enough to create a lunge with a 90-degree angle on the front bent leg. To return, push off the back left foot and bring it back to the starting position, then do the other leg. Do 10 speed skater lunges per leg.
Here’s to a better butt! —Nadine Bedford
Nadine Bedford is a group fitness instructor for Vinyasa yoga and cardio kickboxing, who is also a skinny jeans aficionado and continually has to battle the “dreaded office-chair demise.”