We’re guilty of it too. It’s easy to get in a good flow and lose track of time. You look up and most of the day is gone and, before you know it, you’re too spent to workout. Soon your backside begins to take the shape of your desk chair.
Try these three quick moves during your next workout:

Glute Bridge

  • Lie on your back with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  • Raise your hips up until your knees, hips and shoulders are aligned. Squeeze your butt muscles together. Engage your abs.
  • Extend one leg out, keeping the knees together. Hold the pose for a couple of seconds before easing back down. Repeat on the other side.


  • Stand tall with feet hip-width apart.
  • Take a big step forward with your right leg, landing on the heel first. Create a 90 degree angle with your lunging leg. Be sure to keep your knee in line with your ankle and your thigh parallel to the floor.
  • Press into right heel to drive back up to starting position. Repeat on the other side.
  • If you find it difficult to work out, take a few breaks throughout the day to move. Go for a walk, do a few sets of 20 squats a few times a day. If you can, try working standing up.


  • Get on the floor on your hands and knees. Align your wrists with your shoulders.
  • With a pointed toe, extend your right leg and reach the foot up. Slowly lower your leg to tap the floor then you lift your leg back up. Lower your leg to tap the floor to the left side of your left foot. Bring the leg back up, creating an arch, or rainbow, to return to starting position.
Print Friendly, PDF & Email