Boost your butt

Beat desk derrière with these simple exercises, Amanda Khouv reports.

YOU sit all day at a computer and go home exhausted, spending the night in front of the TV or laptop. The result of our inactive lifestyles? Our bums are getting bigger.

Researchers at Tel Aviv University recently reported that when we don’t exercise the muscles in our buttocks begin to shrink and break down.

They also showed that fat cells multiply in the buttocks of people with sedentary lifestyles. This leads to thick layers of fat developing inside muscle tissue.

The good news is that regular, targeted exercise can get your desk derrière in shape in jig time. Try our three simple exercises to get results — fast.

SKATER JUMPS

Technique: pics 1, 2 and 3

¦ Begin standing with your knees slightly bent and your arms by your sides.

¦ Reach your right leg out to the right, bending your left hip and knee to around 45 degrees into a half-squat position.

¦ Push through your left leg, jumping up and alternating leg position, landing softly in the half-squat.

¦ Repeat six times.

SQUAT

Technique: pics 4 and 5

¦ Holding a set of light weights, stand with your feet shoulder-width apart, toes pointing slightly outward.

¦ Bend at your hips and knees pushing your hips out behind you and lowering until your thighs are parallel to the floor.

¦ Return to the start position and repeat

Beginner: 2 x 6-8 reps

Intermediate: 3 x 10 reps

Advanced: 5 x 10reps

ALL FOURS KICKBACK

Technique: pics 6, 7 and 8

¦ Strap a small ankle weight to each ankle — optional.

¦ Start on all fours with your hands placed under your shoulders and your knees under your hips.

¦ Straighten your right leg behind you and lift toward the ceiling. Lower to hip height. Repeat to complete the set.

Beginner: 2 x 5 reps each leg

Intermediate: 3 x 8 reps each leg

Advanced: 4 x 10 reps each leg