As a freelance writer, I spend a lot of my day sitting down. I also just turned thirty.  Those two things might not usually have anything to do with each other, but the other day I realized that both of them were working together to give me something that I have dreaded most of my life: a saggy backside.

As I am barely five feet tall, you can imagine how a large, saggy backside might be something of a blow for the ego, so I started searching for ways to keep from, well, spilling over the edges of my chair as I spend my days writing. As this is a fitness blog, I thought it might be a great place to share the tips I’ve found for getting my…backside…in shape.

1. Squats. Squats can be done just about anytime, anywhere (though you might get some weird looks if you decide to do them in the middle of the mall). Stand with your feet shoulder width apart and your hands on your hips. Lower your hips and push out your backside while you lean forward slightly (while keeping your back straight). When you’ve bent your knees to a ninety degree angle, squeeze your backside together and slowly stand back up. Do two sets of fifteen squats a day.

2. Take the stairs and walk whenever possible! Climb up the stairs as fast as you can and descend them slowly. Hiking and walking also do wonders to lift the backside and keep it in shape. Climbing stairs is also good for your cardiovascular system.

3. Clenches. This is, well, it is exactly what it sounds like: squeezing your backside together and holding it that way for a few seconds before relaxing slowly. The best thing about clenches is that they can be done whenever you are sitting down!