With all the COVID restrictions and lockdowns, taking care of your personal health is now more crucial than ever! Incorporating a workout during lunch used to be as simple as walking down the street with a colleague and strolling around, getting some fresh air. With working from home and e-learning as the new norm, it’s harder to separate your day from night and actually stop what you are doing to eat or workout–things are so blended!
Fortunately, you don’t need many hours to perform an exercise to show positive results, both mentally and physically. No matter what you aim to achieve through your workout, you can accomplish it by doing short exercises every day. Starting with a few, quick, pick me up exercises to keep you focused and your booty toned!
1. Squat Jump
To do this exercise, you will need just some space and do the following:
- Stand straight with your legs a little more than shoulder-width apart and squat down.
- Now, with the help of your glute muscles, jump up. Make sure to lift both your arms in a clapping position and your feet lift up simultaneously.
- Land back gently on your feet and resume the squat position.
- Repeat two to three sets of squats with 10-12 repetitions.
Want an even greater challenge? Add a resistance band! Do this exercise daily during your lunch break as it will help shape up not just your butts but the entire lower body, including the glutes, calves, hamstrings, and quads.
2. Walking Lunge
This is another simple exercise that you can do during your free time at work. To perform this easy exercise, you will need to:
- Using your right foot, take a step forward.
- With the help of your core, glutes, and hamstrings, lower yourself into a lunge, making sure both your hands are placed on your waist.
- Next, take a step forward with your left foot and drop into a lunge with your other leg.
- Walk forward into lunges for a set number of reps.
Walking lunge is a great exercise to add volume to your butt and enhance the appearance of your lower body.
The best part about doing a bridge is that there are SO many variations, good for beginners to experts. You can easily do it simply laying on the floor, with your legs on a couch or chair, an exercise ball or mix it up with lifting one leg as you do your intervals:
- Lay on the floor.
- Keep your arms at your side.
- Thrust your hips in the air and hold it for 30 seconds.
- Come back to the original position and complete 3 – 5 reps.
This strength exercise works your butt and hamstrings, helping them to become more strong and in shape.
We all have hectic lives but as we make time each day for our body’s and ourselves, it becomes a habit and habits are hard to break. Let’s focus on creating good habits and reducing the bad ones.