Do you feel you have an "office butt"?? Or slouch a lot from being on the computer? Maybe stiff hips?
If so, let’s give you an Office Body Makeover!
This is going to take a little dedication on your part, but if you follow the advice given, you will start to see and feel a difference in no time!
Ready for this?
You can do this a couple ways. Block off 45 minutes minutes three days per week and do the strengthening exercises plus the yoga all at once... or break it up. Do the yoga two days and the strength workout the other two/three days. Just promise to get at least one yoga workout in and two strength training workouts in each week (again- AT LEAST!).
Commit and reshape!
Have you ever heard of an "office butt" before? I have to say that I have witnessed many women go from "office butt" to "lifted butt" ever since they started working out with me (and that was one of the reasons they hired me!). Have you ever noticed that some women who work in the office have more of a flatter shape to their behind than others? This is because they tend to sit more throughout the day, therefore they don't give their muscles time to build through working out and create a perkier and stronger shape. The good news is that there is a really easy fix and I helped many women create a stronger/healthier bum by starting them off with a strength building routine for their booties!
1. Bridges: Complete 3 sets of 20 repetitions. Squeeze your booty really hard on the way up and keep your core tight. Once you become advanced, hold a 20lb weight (or more) on your pelvis to create more resistance.
2. Squats: Keep your shoulders back, core tight and weight in your heels. Push your butt back first and sit back and down. This should not hurt your knees (if your weight is in the front of your feet than it will hurt). Stand back up and squeeze your butt. Do 3 sets of 20 repetitions.
3. Fire Hydrant Exercise: Make sure your hands are directly under your shoulders, your core is tight, back is flat, and knees right under the hips. Lift one leg in the bent position until it is parallel with the ground. Do 3 sets of 20 repetitions on each side.
Now let’s talk about slouching from sitting at a desk for too many hours. People often hold tension in their neck/shoulders, round their shoulders forward and have their head down while looking at the key board or reading important material off their desk. This causes many headaches, irregular curve in the spine and muscle imbalances. It is important to remember to relax your shoulders, pull them back and keep your head up while typing (yes, memorize that keyboard!). Every night when you get home, try foam rolling your upper back to release tension that built up over the day or do some simple stretches. Yoga is also a winner. Try this awesome yoga routine- I suggest doing it 2 to three times per week. Click the link below.
Lastly, we have to talk about the office pouch and stiff hips you get from sitting all day long at your desk. If you cross your legs for long periods of time or shift your weight from cheek to cheek you can throw off your pelvic bone and spine alignment. Try keeping your legs uncrossed and sit up with your lower belly and navel pulled into the spine. You may have to remind yourself fifty times each day for the first week, but over time it will become second nature. Getting up every thirty minutes to stretch your legs and get some circulation running will only help your situation as well. I even have clients doing squats when they are in the bathroom stall to help strengthen their lower body too! They admit to no one ever knowing they just busted out 25 squats right after their wee! Here are some lower ab and hips strengthening exercises you can add into your routine as well.
1. Russian Twists: Sitting on your bum, tighten your core and lean back slightly. Keep your shoulders back, chest out and make a fist with your hands. Without moving your hips, twist your core from side to side. Do 3 sets of 20 repetitions.
2. Plank reach: Start in a plank position with your elbows directly under your shoulders and your navel pulled into your spine. Keep your head neutral and reach one arm out in front of you, return and switch sides. Do 3 sets of 20 alternating repetitions.
3. Plie Squat: Make sure your feet are wider than shoulder width apart and toes are pointing out to the sides. With your hands on your hips, sink straight down under until you can not go any lower and then stand back up. Keep your core tight and shoulders back. Do 3 sets of 20 repetitions.
I know many women say they try to get up often to get water or walk to the printer so they keep the circulation going in their legs, but.... it is time to do more my friends. Working with your body weight and strength training goes a long long way- especially as you age.
So there is your routine, my hard working tribe! I wish you much success.... Go make yourself proud! And if you are having a tough time staying dedicated, feel free to reach out to me. I help many women stay committed through my accountability coaching! Click here: https://www.healthwithjulie.com/accountability-body