A lack of exercise for office workers has led to a problem that has been dubbed “desk derriere” – meaning bigger bottoms.
Research undertaken at Tel Aviv University showed that in people who led sedentary lifestyles had thriving fat cells in their buttocks, causing thick layers of fat to form deep inside muscle tissue.
When the three key muscles that give the buttocks their shape – the gluteus maximus, gluteus medius and gluteus minimus – become less responsive, then this leads to poor muscle tone.
The way to combat this? Hit the gyms in London and try some exercises with explosive movements that abruptly clench the muscles – basketball, netball, squash, tennis and even cricket – are all excellent for toning up the buttocks as you use the entire muscle and work the deeper fibres.
Other tips for combating desk derriere include drinking lots of water, which will also help with fluid retention; getting the right types of fat by eating two portions of oily fish a week, or by taking an omega-3 supplement.
Climbing the stairs is a good exercise for toning up the muscles of the buttocks as it really engages the gluteal muscles.
You can also work out at your desk twice a day to help prevent getting a larger bottom, by doing ten slow buttock squeezes followed by ten squeezes that you hold for two seconds and then ten very quick squeezes.
Not all exercises have to be done in the gyms. In London most of us are tied to our desks for the whole day but it’s important to remember to get out of your chair frequently and keep as active as you can. Walking around for a few minutes several times a day, and getting out for a lunch break are good ways to keep moving and prevent getting too stiff and sedentary.
If you don’t have the option of getting out for a lunch break, remember to take a healthy lunch and get up to fill up your water glass frequently. It’s not just your bottom that will benefit from some desk exercises, but your back will thank you as well – being slumped over a desk all day is not the best thing for your physique.
If you want to prevent desk derriere and visit some of the gyms in London on a pay as you go basis, you can visit www.payasugym.com.
Instructional posts, like those found on excusemyabs.com, are ideal for fitness websites and blogs that want to impart real information to their readers. For example, if I wanted a detailed explanation of using an incline bench press to achieve a cut chest, I would want to read an instructional blog post. If the blogger achieved a certain look by using specific weights and number of reps, that’s information I want to keep handy.
I enjoy reading excusemyabs.com because the blog contains a good mix of instructional posts and personal posts. There are also relevant reviews, I know every time I’m considering buying a new fitness supplement, I head to the Internet first and search for a review on it first. I know at excusemyabs.com, I’ll get a fair and insightful opinion that will help me make a decision as to whether the product is right for me.
Blogs with at least two authors tend to have balanced posts, with the pros and cons of certain fitness products or methods given. Different viewpoints always make for interesting reading. Since there are two guys blogging on excusemyabs.com, I’d like to see one interview the other. It’s a great way to get the interviewee’s opinion on different male-oriented fitness subjects and to learn something new about the person writing the blog posts.
Want to look spectacular with those sleeveless blouses? Presumably your shoulders and keep in shape with shoulder exercises.
To perform these exercises first do a warm up. Turn back the shoulders and arms several times and then do the same thing forward. If not, exercise another area of your body, then this and a bit of calisthenics has enough.
Pull the arm
puts his arm behind your head. Then, with the other arm, wrist strap that is hanging. Keep your back straight. Make a series of arm 10 and change.
Pull the elbow:
Place one arm behind your head until you can touch your hand back. With your other hand pull the elbow towards the opposite side (towards where the other arm). Make sets of 10 X10, alternating arms
Great for arms and shoulders. Interlace your hands and extend your arms forward, palms out. Squeeze your glutes and bring arms from front to top of your head as far back as possible. Rest there and then returns. Make 20 series
Hands in the neck:
Bend your elbows, place your hands on the shoulders and circles with your elbows. Practice 30 series.
“What and why”:
Remember when you were little and you said something you did not care. Shoulders up and down alternately, ie one first and then the other. Practice 4 sets of 10. You can do this on your desk or in school
The bust can “fall” for many reasons, including weight loss, poor posture, over time, etc. But if you want to keep beautiful no matter what happens, there is nothing better than exercise.
* Stand facing a wall; it takes away with the arms supporting the palms of your hands. Bend your elbows so your chest touches the wall, without moving your legs or bend your knees and you’re doing push-ups. Return to the starting position and repeat 15 times.
* Now, sit up straight in a chair super lifts one arm and stretch it as much as possible, while the other let it fall over your body, it will serve as a counterweight. Lower the arm and repeat with the other.
* Hands together at chest level, elbows at right angles with the trunk. Squeeze palm to palm with short, intermittent pressure, doing three sets of ten repetitions.
* With a dumbbell in each hand a kilo, or even a can of this weight, raise your arms at right angles with the trunk. To enhance the shape of the shoulder, you turn a little hand, like you’re pouring a glass of water, ensuring that the elbows are always high. Do two sets of ten repetitions.
* Put your arms outstretched. Bend your elbows at right angles, keeping your elbows to shoulder height. Bring elbows in until they are at the height of the head, ensuring that the elbows are always in line with the shoulders. Open and close your arms without losing the position, doing three sets of ten repetitions.
Have you ever been up late one night and seen an infomercial for a workout program that supposedly delivers results in just 10 minutes? One such program that has the tendency to be portrayed “not as good” as other workout programs is called 10 Minute trainer. It’s gotten a bad rap because many don’t believe that with just 10 minutes of exercise you could ever see real results. Just imagine what you do in ten minutes and wonder how you can get an efficient workout from that small span of time. As for ten minutes, you get a platform to start from in managing your own workout routine.
So what makes it different? Think of it as a small stepping stone on the staircase of exercise. It’s a starting point. Think of it as a complement to whatever you enjoy doing like hiking, swimming, biking, or any vigorous activity. This workout program is meant to harmonize with whatever it is you already like to do and amplify that routine a little more. We all want to look trim and sleek and this can’t be done 10 minutes here or there. Everyone who knows how to exercise will tell you the same thing. Make it regular!
That brings it to the need for consistency. 10 minutes a day is a proper compromise for busy people whose ten minutes are much more valuable than others are. Plus, this gets past the excuse that time is always an issue to working out. 10 Minute Trainer reviews have time and again shown this program to be “light” to people who do more than their ten minutes of exercise. This “light” workout is simply a starting point to ignite a regular momentum to a routine. The key is that 10 Minute Trainer produces results in the sense that you will be bouncing sweat off but yet still be on the “light” side of exercise.