Exercise Articles

Fitness for All: Booty-Building Exercises

If you are looking to “build a better butt” this year, then you simply need to add these butt-boosters to your daily workout!

(With all of these exercises aim for three sets of 15 reps)

Squats – Squats will always top the list of any butt building exercise plan, but you need to do them correctly. 

Keep feet parallel, shoulder-width apart. Slowly lower the hips as if sitting in a chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight.

Ball Squats – If you are a beginner to squats, it could be beneficial to you to use a large ball to help you balance while you perfect your form. 

Keep the ball between your low back and a wall. Slowly perform the classic squat. Walk your feet out in front so the knees stay behind your toes.

Forward Lunge – Besides toning your butt, the forward lunge also tones the thighs and calves. 

With your feet parallel and hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no more than 90 degrees. Keep your front knee stacked right over your front ankle. Do not rest your back knee on the ground.

Backward Lunge – Or you could also try a backwards lunge because it works your glutes a little bit harder than the forward variety.  This lunge also adds flexibility to the hips and helps to align your body better, a common problem for people who spend most of their day sitting at a desk.

Use the same posture as in a forward lunge, but step backward to position the lower leg. Don't let the front knee push out in front of your toes.

Fitness for All How Fit Are You?

If you are looking to “get fit” in 2026, take these three self-tests to find out how fit you are first!

1. How are your muscles?  Do some push-ups.  A 30-year old man should be able to 35 push-ups while a 30-year old woman should be able to do 45, while her knees are on the floor.  For every decade after 30, the number of push-ups decreases by 5 for each gender.
2. How is your flexibility?  Sit on the floor with your legs straight in front of you, slightly apart.  Extend your arms placing your one hand on top of your other hand, fingertips forward and reach for the space in between your feet. Women under the age of 46 should be able to reach at least two to four inches past your feet.  Older women should be able to reach the soles of their feet.  Men under the age of 46 should be able to reach the soles of their feet.  Older men should aim to be within three to four inches of their soles.
3. What’s your heart rate? Begin by exercising for 18 minutes at 80 to 85 percent of your maximum heart rate – for men, 220 minus your age; for women, 208 minus .82 times your age.  Then exercise all out for three minutes.  Check your pulse.  Rest for two minutes and then check it again.  Your heart rate should have dropped by at least 66 beats.  The faster it drops the more fit you are.

Fitness for All Diet and Fitness at Work

You are there at least 8 hours a day (if not longer) so why not try and do everything you can to change your diet and fitness routine while you are there?

Here are some simple ways to lose weight at work.

• Don’t miss breakfast.  We have heard it all before, but to lose weight make sure you are packing a powerful protein for that first meal of the day.
• Pack your lunch.  When you pack your lunch, you are in complete control of portion sizes, if you go out to lunch you are more than likely to overeat and have unnecessary calories.
• Walk on your lunch break – or at least half of it.  Instead of taking your entire lunch hour eating, take a half an hour to eat and a half an hour to get out and exercise.  Try a brisk walk to help you lose weight and burn stress, too.
• Keep a food journal.  That way you are determining how many calories you are taking in during the day.  Many people fail to realize how many calories they are ingesting in a single day until they start writing it down and logging it.
• If possible, leave your car at home.  People who walk or bike to work have a lower risk of being obese.  If you take a bus to work, get off a few stops before your stop and walk the rest of the way.  If you must take a car, park at a parking lot away from your building and get some extra cardio in before your workday even starts.
• Wear a pedometer.  During the day, shoot for 10,000 steps or approximately 5 miles.  Use the stairs instead of the elevator a few days a week or walk to a coworker’s desk instead of sending them an email.
• Walk around during the day.  While your boss may frown on you doing this many times during the day, if you get up a few extra times a day you will burn more calories than staying sedentary for your full eight-hour shift.
• Get a headset and pace in your office when you are on the phone.  Many people who work in an office don’t realize how many hours they spend on the phone… utilize this time by burning some calories while on the phone.

Fitness for All Sculpt Your Body with These Moves

Even though sweater and parka weather are upon us, ‘tis the season to sculpt away that unwanted fat… because let’s be honest any season is the perfect time to sculpt away that unwanted fat, right?  

To fight fat and sculpt, you need to target your biggest problem areas – like your glutes, thighs, and love handles. Follow these fat-busting moves to get in the best shape this season (or any season!) 

Problem – Under arm jiggle.

Solution – Tricep dips.

Sit on the floor or a bench with knees bent at 90 degrees and palms facing out, behind you. Raise your body up and down, dipping your rear until it hovers just above the ground. Keep your elbows pointed straight behind you, and you should feel it in your triceps. Do for 60 seconds and repeat three times. 

Problem – Flabby chest

Solution – Push-ups

Doing push-ups for 30 seconds followed by a 15-second hold is the key to scoring a toned chest. 

Repeat 3 times. (If you can’t do a traditional push-up, try an incline variation, placing your hands on a bench.) 

Problem – Belly fat

Solution – Mountain climbers

Hold a high plank position for 30 seconds, keeping a flat back.  Quickly bring right knee to right elbow, then left knee to left elbow in fast movements for 30 seconds. 

Problem – Love handles

Solution – Side forearm plank

Start with a traditional forearm plank, elbows under shoulders and forearms parallel, abdominals engaged. Slide your palms toward your centerline so your thumb and forefingers connect. Then stack your left hip on your right, placing your left palm on your left hip. Use your abs and pull your navel to your spine as you press your shins and thighs together. Reach your left (or top) arm up to the sky to open your chest while you press your hip up. Press up 10 times. Repeat on right side.