Office Exercises to Get That Sexy Butt

2010-08-20T06:40:00.001-07:00

Most people, when they exercise, are wanting their "back side" (yes, I'm talking about the BUTT!) to look appealing.

The issue with a lot of people is they sit at a desk all day and, therefore, don't use their butt muscles very often.

People feel because they sit down on it all day, their butt becomes a bit flabby, which is quite possibly true.

So, what can be done to increase the muscle tone of the gluteus maximus? Are there exercises that can be done for this flab issue?

Have no fear, there is always a way to do some toning, even when you don't think you can. I'll outline a couple of tips that you may (or may not) already be doing, but once you realize you're doing it, you can concentrate and do it better and more effectively.

One of the easiest ones is to do calf raises. Yes, I know this is supposed to be about the exercising your butt, but calf raises shape the whole leg, including hitting the butt as well. All you need to do is when you're standing in line somewhere, or waiting to get into someone's office, is to lift your heels and stand on the ball of your foot.... well both feet. It's like standing on your tippy toes. No need to do it fast, matter of fact, count to five every time you do it. Raise your heels, count to five, then lower them. Repeat this several times. Do it at least 3-4 times a week. Heck, you can even do this on your coffee break.

Here's one that may take a bit more action. While you're waiting for your food to heat up or even on hold while on the phone, go stand against the wall. Yes, I said STAND. Now, keeping your feet about shoulder distance apart and your back flat against the wall, start to lower yourself (by bending at the knees). These are called wall squats.

Ideally, you want to get so your thighs are parallel to the ground with a 90 degree bend on the knees. I'll admit, that one is tough to get to (I'm not there yet). So, bending down a bit to start off with will be great for you! Hold this pose for about 20-30 seconds at a time. Eventually, you'll be going lower and lower, which is what you should strive for.

There you go, two great ways to make your "back side" look better.

Come see any one of our Fitness First Team of Certified Personal Trainers at http://www.inursha.com/. Be sure to download and print your free personal training session coupon!

2010-08-18T11:09:00.000-07:00

Belly Fat is a combination of excess fat tissue, toxins stored in fat, bloated bowels and lazy muscles. Here are 10 ways to get rid of the obstacles creating your belly fat.

1. Drink the right type of water.

Belly fat is made of fat cells storing built up toxins. In order to get rid of the fat and toxins in your cells, drink BEV (Bio-Electronic Vincent) water or filtered water that uses reverse-osmosis filtration. This water attracts the heavy toxins from fat and pulls it out the body. The less minerals and metals in the water - the more the water can remove the dense stuff from your belly!

2. Give your bowels a holiday from Gluten!

Some of the hardest foods for the bowel to break down are gluten-based foods. Remove gluten based products such as wheat, oats, barley and rye for a week and see how your belly flattens. Just removing wheat for a week will give visible results!

3. Cut out Cheese.

Cheese acts like a gummy substance in the intestines - look at how it stretches like rubber on pizza. It's just like that in the guts! Removing cheese from the diet will stop clogging up your intestines and making your belly fat!

4. Breathing into the thymus and "energetic heart" area.

Place your palm in between your breasts and you've found the thymus. This area is also the energetic center for the heart. Breathe into and lift this heart and thymus area and as you breathe out drop the shoulders. As you do this type of breathing into the energetic heart and thymus, you're lifting the lower belly muscles and activating the ab muscles that facilitate breathing, shape the waist and pull in the girdle of muscles that pull in your belly "pooch".

5. Move your Navel into the Spine.

Pull the navel into the spine whenever you're sitting, driving, walking and exercising. Start to notice when you let your belly pooch just hang out and how you can activate the navel and pull it into the back of the body. This move activates all the central ab muscles that balance, support and turn the spine and torso. Remember to keep breathing while you retrain your belly muscles to pull in to support the spine.

6. Curl your Tail up and Under.

When you do squats, lunges, pelvic lifts and even when you're walking, experiment with pulling your tail under so you slightly tighten the lower butt muscles. This move supports the motion of pulling the navel into the spine and gives an opposition to the girdle of ab muscles for your lower belly. It's a slight move and you can add extra muscle intensity to find how to activate the pelvic floor, which is connected to and tones your lower belly muscles.

7. Scooping Into the Deeper Ab Muscles.

Forget Ab "crunches" that focus on superficial abs. When you do any bending movement, start imagining the deepest ab muscle - the PSOAS. The psoas starts from the inside thigh, goes up the back of the pelvis and follows up the spine to the back of the "energetic heart" area - or where the diaphragm inserts into the spine (around the bra strap for women). As you pull into your crunches or bending moves, visualize scooping into this long muscle that supports all the muscles and organs of the belly. When you use this visualization, you'll get more connection between your belly and your back muscles and you'll have something to pull your belly in to!

8. Massage the Belly.

Built up toxins and waste can be moved by gentle massage. Using a clockwise circle on the belly, starting under the right hand side of the chest, massage with your fingers and palm, to cover the entire belly area. Use the tips of the fingers to dig into belly and move stagnant energy. Use the palm of the hand to hold and nurture parts of your belly that want nurturing and encouragement. Kindly tell your belly with your touch that its time to move the fat and toxins out!

9. If you're over 35 use a DHEA Supplement.

DHEA is a growth hormone, which declines after the age of 35 resulting in excess fat storage around the belly. The leading scientist on DHEA, Stephen Cherniske M.S. recommends 10-25 milligrams DHEA and 25-50 milligrams of 7-keto daily as a safe dosage. Excess use of the hormone will cause hormonal imbalances. Two other important body building supplements for encouraging fat metabolism are l-carnitine (or acetyl l-carnitine) and alpha lipoic acid. Recommended daily safe dosages are 200mg to 500 mg of l-carnitine and 100-500mg of lipoic acid.

10. Monitor your coffee intake.

Some caffeine is better than others. Coffee really depletes the body of DHEA and other minerals that control fat gain around the belly. Try green tea drinks that are free of fake sugar. An excellent green tea drink is Univera's Ageless Extra that has a bunch of herbs to elevate your mood and replace the yearning for coffee.

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Office Exercises to Get That Sexy Butt