Are You Constantly Sitting Down At Work?


You might have heard the term “secretary butt” referring to a round, shapeless and flat bottom. The theory behind the term is that sitting all day, on a 9-5 working timetable, flattens your bottom. Although the term secretary is used, it can be applied to any job that requires you to sit for extended periods of time.

Help Lose The butt!


To properly execute a squat, stand with your feet hip-width apart, pull your belly in and contract your abdominal muscles. Bend your knees and lower your body, mimicking the motion you would make if you were going to sit in a chair but you’re actually not! Go as low as you can. Ideally, your knees will form a 90-degree angle. Rise back up and repeat. Take care not to let your knees extend past your toes; this can cause injury.

This exercise can be done at the gym with machines and dumbbells or in the privacy of your own home!

Lunges also help raise and firm the buttocks.

To do a lunge, stand with one leg in front of the other. Lower your body by bending your front knee until it forms a 90-degree angle. Use your heels to push your body back up into the starting position. Repeat the exercise with your other leg. Do both of these exercises two to three times per week in one to three sets of approximately 15 repetitions.

Strength Matters

The thing to consider, is an all-over strength training routine that works your upper body and core, in addition to your lower body. You’ll also benefit from the increased energy that a strength training workout provides. You can use dumbbells or free weights, kettlebells or equipment at the gym.

Be More Active

Although targeted exercises can help build up the muscle in your gluteus and thigh muscles, you will not get the results you want unless you add some cardiovascular exercise into your routine. Aim to do cardiovascular exercise for at least 30 minutes on most days of the week. Make an effort to move more during your work day, as well. If you normally hop in the elevator to move between floors, take the stairs. Instead of sending a coworker an email update, walk to her desk and deliver the message in person. And next lunch break make sure you go and collect the food yourself without asking someone else to pick it up or bring it to you!

Maybe if the weather is nice and you don’t live a great deal away from the station, walk back home from the station.

New Ways to Work

Consider replacing your traditional office chair with a stability ball(obviously ask your manager first, you might even start a new trend in the office). When you sit on a stability ball, your abdominal, leg and glute muscles are constantly adjusting to keep you balanced and in place. This is a drastic improvement over the slumped posture that desk chairs often create.

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