Whether you are a man or a woman, too many hours spent working behind your desk is likely to lead to a jiggly bottom. The prime culprit is lack of exercise, so the muscles lose tone. Failing to get out and perform at least some light cardio allows fat to deposit on your body, adding to the soft appearance.

To counteract this process and keep your body lean and mean, you need to do some sort of exercise most days of the week. You should be doing cardio five to six days, and weight training on at least three days.

In order for any weight training regimen to give you that ripped look, cardio is essential. More muscle and less fat is the combination to get you chiseled.

One of the areas of the body most people would like to improve is the derriere. Every woman wants a rock-hard butt, and the craze has transcended gender and spread to the men as well.

Sitting in your chair for eight or ten hours a day isn’t going to do much to firm your bum, so here are a few uplifting exercises you can do right in your home office.

1.      Squats:

The king of all glute toning exercises, nothing works better to firm your fanny. Begin with feet shoulder width apart or slightly wider. With hands on hips and torso lifted, slowly lower down into squat position, leaning slightly forward and keeping back flat. To get the best contraction, lower as far down as you comfortably can. Be sure to sit back as you squat, keeping knees over your toes or slightly behind them. Once you have lowered your body, hold at the bottom for a second or two, then slowly return to starting position.

2.      Plie Squats:

Stand with feet slightly wider than shoulder width and toes turned out at a 45 degree angle. Lower into a squat as with the previous exercise, going as deep as you comfortably can. This exercise works the inner thigh as well as the glutes.

3.      Lunges:

A close runner-up to squats for overall lower-body toning ability is the lunge. Starting with feet together and torso lifted, take a large step forward with your right leg. Keeping your back straight, lower your body dropping your left knee to the floor. Stop when your knee is just above the floor. Your right leg should be bent at a 90 degree angle or slightly less, with your right knee behind your right toe. Slowly stand and return to starting position. Alternate legs.

4.      Glute Kickbacks:

This exercise really isolates the glute muscles. Begin on hands and knees, with shoulders over hands and hips over knees. Begin with your right leg, lifting it up and back behind you, keeping your knee bent at a 90 degree angle. To get the most from this exercise, first bring the leg you are extending as far forward as you can, then extend it behind you as far as possible.

5.      Reverse Lunge

Begin this exercise just as with the lunge – feet together, standing tall, with hands on hips. Step backwards with your right leg and lower your body until your right knee is just above the floor, keeping your left knee behind your left toe. Hold momentarily and return to starting position. Alternate legs.

Each of these exercises can be made more difficult by holding onto dumbbells while you complete each set. Beginners should not use any weight at all, and weights can be added gradually as your strength increases.

Do two to three sets of each exercise, with 12-15 repetitions for each set, on alternating days. Be sure to give the muscles at least one day to recover before repeating these exercises.

As with any exercise routine, discuss it with your doctor prior to beginning, especially if you already have any injury or illness.

By toning your tush with these exercises, you won’t feel so guilty sitting in your office, behind the desk the rest of the day.