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, lunging our little hearts out, and taking the stairs as often as possible. These 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, 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 that you can ward off office butt and reach those #bootygoals. Doing this butt-boosting workout at your desk daily can reverse some of the negative effects of sitting—without compromising your productivity! Strength and conditioning coach William Dawson shares his top al desko moves here.
Derrière Desk Workout
Perform three sets of 12-15 reps of each exercise
Butt clenches
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 possible. Hold each squeeze for 10 seconds, then rest for 30 seconds. Repeat this ten times as often as you like throughout the day. It may not look like much, but squeezing is a great workout and will strengthen your glute muscles over time.
Leg Lifts
This move looks like you’re just stretching, but it’s an awesome butt workout! Sit on the edge of your chair with your arms by your sides. Extend one leg and flex your foot until your leg is parallel to your hips. Repeat this with the other leg.
Chair Squats
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 muscles in the lower body, but it also strengthens your core. Having a standing desk is even better, as you can do them throughout the week.
Hip Extensions
Okay, you may not be able to type while making this move—but your glutes will thank you! 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 lift your leg to the side of your body and slowly lower it back down. Be sure to keep your knee facing forward. Repeat this ten times per leg.
