Moving during the mundane-Standing calf raises will tone those legs and that butt while you do simple activities like brushing your teeth before work! Raise yourself onto your heels, squeezing your calves and your butt tightly for 1 second when you’ve lifted as high as you can onto your toes. Repeat the movement slowly 15 times and then do 10 rapid lifts one after the other. If you don’t feel the burn, repeat the steps. For even better results, do this exercise while elevated on a small rising like a step. Leave heels off the edge of the step to challenge your balance during the exercise.
The Frozen Food Butt Workout- While you’re waiting for that frozen meal to defrost during its 5-minute stint in the microwave, you can tone and lift that butt. Standing on one leg, lift the other leg slowly to the side—heel facing upward to the ceiling, toes facing the floor. Lower the leg and then raise it diagonally behind you. Lower the leg and lift it high directly backwards. Remember to keep your hips forward and squeeze the butt and leg each time you’ve lifted. Repeat this sequence until that microwave goes ding! Convenient squats- At your desk chair, pretend as if you’re going to sit but stop right before your butt touches the seat. Come back up without using your arms and squeeze your butt once you’re in a standing position. Repeat this 15-20 times. Be sure to keep your weight on your heels and push your butt back, being careful not to extend your knees past your toes. Repeat this motion throughout the day. It not only strengthens quadriceps but firms and lifts the butt. Stairs are your friend- Elevators are convenient, but stairs will help you burn calories and tone up. Whether it’s at the mall or at work, opt for stairs whenever possible. You also give your heart a nice little cardiovascular workout when you choose stairs over the elevator.
The Secret Escalator Workout- Just because you’ve opted for the escalator doesn’t mean you can’t sneak in a toning quickie. This only works for ascending escalators. Stand on the edge of the escalator step with the balls of your feet firmly planted on the step and your heels hanging over the edge. You can hold the railing with one hand for a little support if you need to. The last thing you want is to be tumbling backward. Balancing yourself like this will work your calves and legs much more than a normal standing position would. This may look funny to others if you’re wearing heels but if you’re wearing flats, no one will even notice. Drop kid’s candy for nature’s candy- Instead of reaching for those overly processed sweets, grab some sweet, all-natural fruit instead. Make this a lifestyle habit. Most people do not get their recommended servings of fruit in a day. Many people also find it a chore to add fruits and veges to their diet just so they can meet the recommendations. Become accustomed to reaching for an apple, slices of mango or strawberries as an alternative to those high-calorie, high-fat, unnaturally sweetened candy products.
Eat more! - Eating five small meals a day is a great way to control appetite and keep your metabolism constantly moving. Eat every 3 hours and keep your meals at about 300-350 calories. If you’re eating sensible carbs, good amounts of protein and fiber in these meals, you will be less likely to reach for the naughty stuff throughout your day.
Soup or salad first- Some appetizers, even the most harmless-looking ones at restaurants carry just as much fat content as the entrée itself! So, you end up eating twice as many calories and twice as many grams of fat. Having some clean, dressing-on-the-side veges first or a clear soup will make you feel fuller before the entrée comes and save you maybe hundreds of calories.