I have a helpful hint for those of you who find themselves sitting behind a desk. I bought myself a big exercise ball and replaced my ergonomic chair with the ball. At work, I can roll my hips, pulse up and down, do supported lunges, and squeeze it between my knees.
After a month, I noticed my thighs were smaller and my pants were baggy in the butt. My lower back was stronger and my stomach was firmer. I did no other training, I didn't have the time.
Grok says to move more, well...buy yourself a ball and move more while at your desk.