Hey ya’ll! To start the day I do my best to get my butt to a class or hit the road and go on a run. Don’t be fooled. There are those days that my schedule is filled with phone calls, emails, meetings, and shoots so I’m not always able to get that work out in! How cool would it be if by the time you got home from work, you earned your paycheck and got your workout in, all at the same time?

Following are the best exercises you can do without hitting the gym, and mostly without breaking a sweat:

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1. Buttocks Squeeze

This one is as simple as it sounds. While sitting in your chair, simply squeeze your buttock muscles for a count of ten and release. Repeat as many times as you can until your fanny is aching. To make it extra fun, squeeze each cheek intermittently to the beat of your favorite Spotify tune.

2. Calf Raises

Standing around waiting at the copier can be turned into productive exercise time by doing calf raises. Simply rise up on your tiptoes repeatedly for three sets of 20 reps.

3. Wall Push-ups

This one will get you off your hinny for a few minutes too. Stand about two feet from a wall. Place your palms on it in front of you and do 15-20 push-ups against it just as you would on the floor.

4. Seated Crunches

You may not want to lie on the floor and do sit-ups, but done correctly, these little crunches can be just as effective. Sit up straight with your arms resting on your chair arms and knees together. Slowly raise your legs toward your chest while contracting your abs. Repeat for three sets of 15.

5. Praying Mantis

Sitting up straight in your chair, push the palms of your hands together in a praying position, and then squeeze inward and upward as far as you can without separating your hands. Hold for a count of 10 and repeat 10 times.

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Bonus Tip:

A lot of times, people think that in order to work out, they have to get suited out and go to the gym for an hour-long session. The truth is, even exercise in tiny increments can be extremely effective in keeping our joints and muscles loose, burning calories and preventing illness. The key in staying healthy without the gym is looking for small opportunities throughout the day to get the heart rate up. So, while the exercises we’ve listed are a great start, find other ways to get in short bursts of cardio as well. For example, take the stairs instead of the elevator. Park further away from your building if safety isn’t an issue. Set the alarm on your iPhone to remind you to get up and move around for a few minutes every half hour. Short little intervals of movement will keep you from feeling stiff and sore at the end of the day.

 

That’s a Wrap

Our culture seems to be taking strides to change how we view working out and how we fit it into our lives. Snazzy new(er) technologies such as FitBit and the Apple Watch are helping change the way we keep track of our movements! In fact, many workplaces are incorporating fitness classes into their daily schedules as part of health incentives for their employees. The point is, it’s getting harder and harder for us to make up excuses why we weren’t able to fit that workout in. So, get moving!

For more tips on how to have that rockin’ booty, check out this past blog post on 5 ways to sculpt your behind!

Stay Inspired,

Jana