Cindy Whitmarsh is an 18-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her website or contact Cindy at [email protected] or (858) 945-6448.
Fitness expert Cindy Whitmarsh has provided us with a Wednesday workout that will firm your butt.
Get your coworkers involved with this butt workout – it just takes five minutes! Try doing it on the hour, every hour. Come on – you can do it!
Do each exercise for an entire minute.
Squats: Start in standing position. Sit back, like you're sitting in a chair, and lift back up squeezing your glutes as you lift. Make sure your knees don't go out farther than your toes, and you don't go deeper than ninety degrees.
Squats with alternating knee lifts: Same squat as above, but as you lift, alternate your knees to your chest.
Plié squats: Stand behind your chair, hold onto it, and place your feet shoulder-width apart. Turn your toes and knees out. Keep your spine straight and bend your knees down to a ninety-degree angle. Come back up as you squeeze your butt.
Alternating forward lunges: Lunge forward, keeping your knee over your ankle and your weight on the heel that's lunging. Keep your body upright and squeeze your glutes as you go.
Pulse squats: Same as the first squat, but hold at the bottom of the squat and pulse your glutes.
Stretch when you've completed the series.
And, don't forget good nutrition! If you want to take it to the next level, try the free six-week Lose the Last Ten Pounds Challenge on my website.
Stay Fit and Healthy!
See the complete library of Workplace Fitness Exercises.