Mark R Fitness, personal trainer, offers advice to desk-bound heros.

Date: 28 Apr 2014


“Too much time seated at a desk can shorten your hip flexors and your hamstrings which can cause your gluteus muscles or butt to be under active resulting in a flat and dropping butt but it also causes further problems. You may have poor balance, aches and pains within the lower back, knees and hips. My advice is to perform some good dynamic stretches within your usual fitness warm-up to stretch and loosen up your hip flexors and hamstrings then move on to perform some effective exercises to gain toned slender looking legs and a toned backside.

“Here are the exercises I recommend.‚Äù

The Squat

“Performing squats is a multifaceted exercise which will work and tone your quads, hamstrings ‚Äì upper thighs front and back ‚Äì and calf and gluteus muscles simultaneously.

“Place your feet just beyond shoulder width, place your arms at your side or arms crossed at chest height out in front of you. Inhale and draw your belly button inward, begin to bend at the knees dropping your hips down with a slight forward lean from the hips while keeping your chest upright and your head looking forward. Go down as low as you comfortably can. Driving your feet into the floor as you do then exhale on the way up toward the start position. Perform 15 to 25 repetitions.‚Äù

The Lunge

“Another great exercise which includes working your calf, quads, hamstrings and gluteus muscles.

“Step forward with your hands on your hips. Inhale and draw your belly button inward. Begin bending your front knee into a 90-degree angle until your front thigh is parallel to the floor, not letting your bent knee travel past your toes while keeping your back straight and head looking forward. Exhale while returning to the starting position by driving your front foot into the floor and elevating your back leg. Perform ten to 15 repetitions on each leg.‚Äù

The lateral lunge

“The lateral lunge is one of my favourites for working and toning your gluteus, quads, inner thighs and calf muscles.

“Begin with feet just beyond shoulder width, inhale drawing your belly button inward. With your hands out directly in front of you step out directly to one side and begin lowering your hips over your knee. Perform a slight forward lean from the hips while keeping your chest up and head looking forward. Bend your knee into a 90-degree angle until your thigh is parallel to the floor while stretching out your other leg. Exhale while driving your foot into the ground as you return toward the start position. Perform ten to 15 repetitions on each side.

“I would always recommend performing these exercises at the beginning of your strength and toning workout .‚Äù

Further information

If you would like some free information then see Mark’s blog: ‚Äì or come back here each month for more tips on how to shape up for summer.

Boot camp

Mark R Fitness offers a group boot camp training session in Russell Square Central London. Boot camp prices start from ¬£10 per session, ¬£120 for a month’s training package for three morning sessions per week Monday,Wednesday and Friday. Or for a more flexible option of ¬£11.60 per session at ¬£140 for 12 sessions to be used over a six week period. Further details at:


Mark R Fitness also runs a boxing-for-fitness class within the South Woodford area E18. Thursday evenings and Saturday mornings, prices are from £7.50 per session for a monthly booking or £10 pay as you go.

Personal training

Mark also offers one-to-one personal training sessions for short-term goals or longer. Personal training prices start from £60 per session for sessions based at your home or within a park or outdoor area.

For more details Contact Mark Rahaman Dip PT IIST IIHHT BBBC UKSCA

07956239690 or E mail

Twitter @markrfitness

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