What do you do when you are lining up in the supermarket? Check your phone? In addition to this, you can do three awesome exercises that will help you to keep your butt firm, your tummy flat and your pelvic floor strong so there are no leaks and sex is better.

These exercises are very simple, you are not going to break a sweat with them, they are discreet and they deliver good results if you do them often. Here they are:

Contract the tummy

This will strengthen your abdominals, your core. This is very important because it will help you to keep good posture, to created more room for your vital organs and your tummy will keep firmer and smaller. A strong core is the foundations of any good exercise program and this exercise can help you get there.

This is how to do it: stand up straight, not military-style but normal posture. Lightly contract your belly, imagine that you are pulling in your belly button. This is not a big push, it is a light contraction. Now also pull in the upper abdomen. Hold the position for as long as you can while breathing normally, repeat 3 times.

Practice this position as many times a day as you remember. You will start seeing results after a few days. It will not give you a flat tummy, but your core will be firmer and your posture will be better. Remember good posture, less pain, and you will look slimmer.

Contract the butt

This will help to firm up the butt. Stand up straight as in the previous exercise. Concentrate on your butt. Imagine that you are holding a pencil between the two butt cheeks and you cannot let it fall down. Hold the position for a few seconds and let it go, repeat a few times. You may not get JLo’s butt, but it will help to firm up your butt.

Sexy Kegels

This is important for women after labor and in midlife. Our pelvic floor tends to get flaccid just like any other muscle. The muscles in our pelvic floor help us hold the urine. If these muscles get loose, we can have leaks. To avoid this is fairly easy, Kegels are some of the easiest exercises to do.

Kegels can be done standing up or sitting/laying down. You probably know how to do them, but just in case: Contract the pelvic floor as if you would do it to stop the pee or urine flow, hold for a second or two and release, repeat at least 5 times. A more flexible and stronger pelvic floor helps us to have better sex.

Bonus: Standing calf raise

If you are wearing sneakers and you have been walking or moving you can do this easy exercise. It helps to strengthen your calves, stretch your legs and feet and increase circulation. It is super easy and very effective if done often.

Try to stand up straight. This is just like standing on your toes. Push through the balls of your feet and raise your heels until you will be standing on your toes. Then slowly lower the heels and return to the starting position. Repeat 5 times.

Do you have other exercises that can be done while standing up washing dishes or lining up in the office or supermarket?

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