Tone Your Tush While You Work

Make the most of your time at work by exercising on the job! Whether your job involves standing, sitting or walking, you can sculpt and tone your backside while you are working without disrupting your work performance. Avoid exercises that create distractions to circumvent conflicts with supervisors or co-workers. If you think your company may be on board to join in with your booty-sculpting endeavors, consider asking your supervisor or human resources representative if you could produce a handout or teach a short lunch and learn.

Isometric Gluteal Squeezes - Isometric describes muscular contractions during which the muscles remain the same length. From a seated or standing position engage and squeeze your gluteal muscles (otherwise known as your butt muscles) and hold. Begin by holding for 10 seconds and repeating for 10 repetitions. To maximize the effectiveness of the exercises, try holding your squeezes for longer periods of time. Also try your isometric gluteal squeezes more than once in the day, perhaps every hour.

Half Chair Squats - Half chair squats are variations of standard squats which you perform at your desk. Begin from a seated position with your chair at least 10 inches from your desk or table. Plant both feet firmly on the floor and push through your heels to stand up. Squeeze your glutes as you bend your knees and lower into a squat, stopping short of reaching your seat. Straighten your legs to return to a standing position and repeat. Complete 12 to 15 repetitions. A variation of the movement involves the same starting position, but only lifting up part of the way so that your knees remain bent and you decrease the range of motion.

Standing Kick-Backs - Standing kick-backs can be performed while standing in line, waiting for the copy machine or drinking coffee. From a standing position, shift your weight to one leg and lift the opposite leg behind you, bending your knee to form a 90-degree angle. Squeeze your glutes as you press back, keeping your foot flexed as if it were pressing on the wall behind you. Complete 15 to 20 repetitions and repeat with the opposite leg.

As noted by the Mayo Clinic, Dr. Edward Laskowski cautions against isometric exercises for people with high blood pressure or heart problems because of the drastic tension they can cause. Also if you suffer from knee pain or injury, exercise caution when performing the chair half squats. Discontinue the exercise if you experience pain or discomfort in your knees. To achieve the best results from the exercises, concentrate on engaging and activating your glutes throughout the entire exercise.