Exercises For Women Working In The Office To Tone Buttocks

Toning your buttocks doesn't have to mean making a mad dash to the yoga studio or the gym before or after work. You've got enough to do without stressing over fitting in a little fitness too. Take advantage of the eight-hour window you spend at work and tone your butt throughout the day. Every time you stand up to go to the restroom or photocopier take a couple of minutes to engage in one of these buttocks toning exercises or simply sit and squeeze.

Awkward Pose

One of the 26 poses in the Bikram or "hot" yoga tradition, Awkward pose is a challenging butt toner that can be practiced every time you get up from your chair. Step about a foot away from your desk chair and slip your shoes off. Stand with your feet together and come up onto your toes. Raise your arms to shoulder height and then slowly lower down balancing on your toes until your thighs are parallel with the floor. Take five breaths and slowly come up to standing and then lower your heels to the floor.

Plie

No need to drag out your tutu for this buttocks toning exercise. Borrowed from ballet, you can include the plie in your to-do list at work. Remove your shoes and stand with your feet together. Keeping your heels touching splay your feet outwards. You can raise your arms to shoulder height or put your hands on your waist. Slowly squat, making sure to keep your knees in line with your feet, then rise up onto your toes. Continue lowering and rising for up to one minute contracting your buttocks muscles throughout.

Buttocks Squeezes

Isometric exercises target the specific area of the body you're working on. Butt squeezes can be performed standing or sitting in your desk chair, but to really get the feel for it, stand the first time you try it. Stand with your feet about hip width apart and splay your feet outwards. Relax your knees and contract your lower belly muscles. Squeeze your buttocks for three to five seconds. You can check that you've contracted the major buttocks muscles -- the gluteus maximus -- by placing a hand on your butt when you squeeze the first time. If you have hypertension, check with your doctor first before performing any isometric exercise, because contracting large muscles can raise your blood pressure.

Modified Tree Pose

Remove your shoes and stand with your feet together. If you're unsure of your balance place your hand on the wall of your office. Raise your left foot and place it against the side of your right ankle. Rotate your left leg outwards while keeping your hips squared. Draw the muscles of your right thigh upwards and point your tailbone down. Contract your buttocks as you balance on one leg for up to one minute. Switch sides and repeat.