The warmer months are well and truly upon us here in Aus—which means it won’t be long before we’re rocking shorts and skirts again. For many of us, this means we’re all squatting, jumping and lunging our little hearts out and taking the stairs as often as possible. Which are all great things, of course!
But the unfortunate fact is, all of the squats in the world probably won’t be enough to give you the rounded booty you desire if you’re sitting at a desk for 8+ hours per day. You see, us desk jockeys are at serious risk of a condition known as ‘office butt’. When sitting, our derrière muscles switch off. This causes your bum to flatten, leading to a look that’s more pancake than perky,
The good news is, there IS a way you can ward off office butt and reach those #bootygoals. By doing this butt-boosting workout at your desk each day, you can reverse some of the negative effects of sitting—without compromising your productivity! Here, strength and conditioning coach William Dawson shares his top al desko moves.
Perform 3 sets of 12-15 reps of each exercise
This low-key move is super effective but won’t attract weird looks from your colleagues. While sitting at your desk, squeeze your glute muscles as hard as you can. Be sure to hold each squeeze for 10 seconds, then rest for 30 seconds. Repeat this 10 times, as many times as you like throughout the day. It may not look like much, but the simple act of squeezing is a great workout and will strengthen your glute muscles over time.
This move looks like you’re just stretching but it’s actually an awesome butt workout! Sit on the edge of your chair with your arms by your sides. Extend one leg out and flex your foot until your leg is parallel to your hips. Repeat this with the other leg.
This squat move requires you to get off your chair—but only a little! Place your feet flat on the floor, keeping your back as straight as possible. Put your weight into your heels and squat down until your butt hovers just above the seat of your chair. Repeat this 10 to 20 times, holding it for 5 to 10 seconds each time. Not only does this move work all major muscle in the lower body, it also strengthens your core. It’s even better if you have a standing desk, as you can do them throughout the week.
Okay, you may not be able to type while doing this move—but your glutes will thank you for it! Standing behind your chair, lift your right leg straight up behind you. Lower it back down and repeat 10 times. If you’re worried about kicking the person who sits behind you, you can also lift your leg out to the side of your body and slowly lower it back down. Be sure to keep your knee facing forward. Repeat this 10 times per leg.