Hi Darlene. Without knowing anything about you or your health, fitness or medical condition, I cannot really make any specific recommendations in answer to your question here. However, there are many exercises that a healthy person with no health or other restrictions could perform to help with what you’re asking. The exercises discussed below are general in nature, and as I advise everyone looking to start exercising, you should always check with your physician first before starting any exercise routine or program.
That being said, I’m assuming that you are talking about exercises that can be easily performed at work. If so, then things such as taking the stairs instead of the elevator, getting up from the desk every now and then (if you are allowed to) to stretch a bit and move, and performing some of the many body weight exercises that you can perform at your desk such as body squats, lunges, desk push-ups and even some stretches). Additionally take a bit of your lunch time and take a walk instead of sitting for your entire lunch time. There are many, many more exercises ideas to help ward-off the dreaded “secretary spread.”
Again, before you start exercising, discuss any exercises or program, that you are intending to undertake, with your physician, and once cleared by him or her, you may also wish to have at least one session with an experienced certified trainer of your choice to have him or her design and demonstrate some exercises specifically targeted to your needs and goals.
I hope this helps.
Plain and simple the “secretary spread” is a combination of lack of physical activity (loss of muscle, and muscle tone) and an increase in body fat %.
You can do exercises that target the hips, butt, and thighs to increase muscle size and/or muscle tone. However there is no such thing as spot reducing fat content so, the key is finding a balance with increasing your physical activity to shape your butt and legs and lowering your calorie consumption to get rid of excess fat content or to maintain a healthy weight.
Here are some exercises to help shape and tone the Butt, Hips and Thighs. http://bit.ly/vlutH1
and as always check with your doctor first to make sure that these exercises are ok for you.
Thank you LaRue and Daniel, I am an active person in genral. I am 45 and I do run 6 miles a week and bike 5 to 10 a week. I took this position 1 1/2 years ago, and I am starting to notice how my pants are fitting tighter through the seat.I am terrified of the secretary spread getting me. I am 5’7″ at 147lbs.No health issues. I appreciate your help.
You can target that secretary’s spread, but it will take a combination of a sensible diet that’s low in fat and calories as well as getting up and moving as much as you can throughout the day.
Why not do several squats and stretches at the desk or in the bathroom on breaks throughout the day? Purchase an exercise ball as a chair or get a platform to raise you computer so you can work standing up.
I don’t know exactly what the secretary spread is. I’m assuming it’s an increase in pelvic and thigh dimension. Get up and go for a walk for lunch. Get to the gym after work and go for a long bike ride on the weekend. Secretary spread happens becaiuse one acts like a secretary instead of an athlete!