With all the sitting everyone does, the spread that used to be reserved for the few people who had desk jobs has now become something common even to men. And it's just so unattractive!

These moves focus on all of the butt and thigh muscles so that if you do this routine you'll notice your lower half getting firmer and tighter. This routine combines the most effective moves from a number of disciplines, including ballet, strength training, and Pilates.

If you want to supplement this workout with effective butt-burning cardio, try stair climbing, stair stepping, and spinning. The individual exercises are listed first, with details of each exercise following:

• Demi pliés

• Sumo squats

• Sliding pliés

• Leg extensions

• Leg lifts

• Hip lifts

• Fireplugs

Demi Pliés

Stand with your heels together, toes out comfortably, abs contracted, shoulders down and relaxed, arms rounded in front of you, and fingertips together. Your inner thighs should be pulled together. Slowly bend your knees and allow your thighs to open without moving any other part of your body. Now, pull your thighs together as you straighten your leg. Repeat twenty times.

Sumo Squats

Keeping your toes turned out, widen your feet so that they are about three to four feet apart. Do not let your hips drop out behind you, and keep your torso straight, shoulders dropped down, and knees straight. Bend your knees and come into a deep squat, with you thighs parallel to the floor. Come up slowly, squeezing your thighs toward the center of your body. Do not let your butt sway out behind you. Repeat twenty times.

Sliding Pliés

Stand with your heels together, abs contracted, shoulders down and relaxed, arms rounded in front of you, and fingertips together. Your inner thighs should be pulled together. Slowly bend your knees and allow your thighs to open without moving any other part of your body. As you bend your knees, slide your right foot out to the right. When you are in deep plié, slide your left foot in toward your right and straighten your knees and pull your thighs together. Repeat to the right again. Repeat twenty times on each side.

Leg Extensions

Stand with your feet together, abs contracted, shoulders down and relaxed, and arms by your sides. Your legs should be pulled together. Lift your right knee without sinking into your left leg. Now, extend your right leg as high as you can (this might only be to knee height). Bend it again without putting your foot on the floor. Do this up to twenty times. Repeat on the left side.

Leg Lifts

Stand in front of a wall with your feet together, abs contracted, shoulders down and relaxed, and arms by your sides. Your legs should be pulled together. Put your hands on the wall, but don't lean into it. Keeping your right leg straight, put your right leg into a diagonal, toe on the floor behind you. Without changing your hips, lift your right leg up a few inches, then start the exercise: pulse your leg up twenty times from the lifted position. Lower your right leg and repeat with the left.

Hip Lifts

Lie with your back on the floor, knees bent, feet on the floor, and shoulders away from your ears. Keeping your knees together, lift your hips off the floor an inch without letting your back curve. Now start the exercise: lift your hips higher as you squeeze your butt together. Repeat up to twenty times.

Fireplugs

Get down on all fours on the floor. Keeping your right knee bent, lift it a little off the floor and then lift it to the right without straightening it or changing the level of your hips. Bring it down slowly. Do this twenty times and repeat on the other side.

Stay on all floors on the floor. Lift your right knee up a little and then straighten your leg out behind you as you lift it up on the diagonal. Repeat this twenty times, and then do it on the other side.